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There are different causes that can lead to abdominal bloating, including fluid retention, irritable bowel syndrome, and certain infections. However, for most people, the cause will be quite harmless and can be treated at home.
Bloating is rarely a cause for concern if:
- It is associated with food or eating.
- It does not worsen over time.
- It disappears within a day or two.
Ways to Relieve the Feeling of Bloating
Customizing Mineral Water
Infusions are one of the most commonly used techniques, but if you don't like them too much, you can add spices or herbs to mineral water to help relieve pressure and gas. Cayenne pepper will stimulate digestion and make it less heavy, turmeric will detoxify, and slices of lemon and ginger will help with nausea.
Using Deep Abdominal Breathing
Deep abdominal breathing helps reduce symptoms of anxiety and abdominal tightness. Place one hand below the navel and take long, slow breaths in and out. If the abdomen does not rise and fall, the breath is too shallow, so you should start over.
Chewing Food 15-40 Times
It is important, during meals, to stay away from any distractions. Try to chew each bite about 20 times so that the content of amylase, a digestive enzyme, begins to break down the ingested food. It is a key habit for good digestion and will prevent problems such as flatulence, heavy digestion, or bloating.
Eating Pineapple, Papaya, and Melon
These are three anti-inflammatory fruits that contain enzymes that break down heavy proteins to prevent abdominal bloating and also have diuretic properties to prevent fluid retention.
Avoiding Chewing Gum
Chewing gum should be avoided, regardless of whether it contains sugars or hardly any calories, as constantly swallowing more air than necessary.
Controlling Food Portion Sizes
For example, if you find that pasta makes you bloated, it could be because it is a carbohydrate, but it could also be influenced by having consumed too much. To counteract the bloated belly effect, reduce portion sizes, at least try it a couple of times a week, and then gradually increase to give your intestines a break.
Exercising
With just 15 minutes of movement, your intestines will thank you. Doing exercises like HIIT, yoga, or simply taking a walk will help contract the stomach with breathing, achieving a bloating-free and gas-free belly.
Moderating Dairy and Chocolate Consumption
It is good to alternate between milk and plant-based milk consumption, and when consuming chocolate, check that it contains more than 70% cocoa, as its beneficial bacteria will transform into anti-inflammatory compounds that will smooth bloated bellies.
Controlling Fat Intake
It should be noted that fatty foods, even those containing healthy fats, worsen the feeling of bloating. If you cannot avoid this type of food, you can consume foods rich in potassium that neutralize sodium in salt and reduce fluid retention. Some examples of foods are watermelon, banana, or tomatoes.
Taking Dietary Supplements
Another effective way to reduce this sensation is to include a dietary supplement in your daily diet and routine that helps take care of your inner health.
A perfect option is to use Inner Cure from Matcha & CO. Developed with experts in the microbiome, Inner Cure supports your digestive system, immune system, and mood. Our formula is designed for bloating, intestinal discomfort, gut flora, and defenses.
It contains 5 probiotic strains with 50 billion CFUs (colony-forming units) per gram of specific probiotics to support the intestinal microbiome. In addition, matcha, a natural prebiotic, will help probiotics survive and adapt to your body, and tryptophan, in combination with matcha and probiotics, will enhance your mood.
