Bloating may well be an annoying digestive side effect you have to deal with. You may usually start the day fine and by the end of the day, you’ll feel bloated even though you don’t eat much.
With bloating, there are usually other issues like belching and flatulence. Bloating may make you feel sluggish, heavy, and puffy.
There are small changes you can do to your daily habits that will help reduce the bloating.
Causes of Bloating
Bloating is caused by a number of maladies and health issues. If you are aware of what is causing your bloating, you may be able to prevent it.
Your monthly menstrual cycle may cause bloating. As you get close to your period, it is common for the body to hold onto excess water weight. If you are in tune with your cycle, you can try these remedies when you get close to that part of your cycle as a preemptive strike.
Eating very little may cause your digestive tract to be empty and be filled with gas instead.
Eating too much fatty or salty food can also cause bloating. Sticking to fresh, whole foods is much better for your digestive system.
Related Article: How To Get Rid Of Excessive Flatulence
11 Natural Remedies for Bloating
Ready to get rid of that puffy feeling? If so, try some of these 11 natural remedies.
1. Fermented Foods
This is one of the most important thing you could do. Include fermented foods in your diet.
These foods help repopulate your gut with beneficial microbes that help reduce bloating effectively.
Fiber is important part of improving your digestion. Fiber is naturally found in most fruits and vegetables, so make sure that most of your daily diet is coming from these sources. Avoid getting too much fiber without drinking sufficient water, though, as that may work the opposite way.
3. Skip The Spices
This could make you very sad if you love spicy food.
However, cutting out spicy seasonings like black pepper and cayenne pepper may minimize bloating. Stick to milder seasonings.
4. Steam Your Vegetables
Though vegetables are a great source of fiber, raw vegetables may increase bloating. This is because of the gases they release in your digestive system. Lightly steaming your vegetables before eating them can get rid of this side effect.
5. No More Gum
Every time you chew your gum, you are letting air into your digestive system. That’s all bloating is.
Gum also places undue stress on your jaw, so you’re really doing yourself a favor by dropping the habit.
6. Skip The Fake Sugar
Sugar substitutes break down into many different gases in your digestive system. Cut down your intake of sweets, and especially artificial sweeteners or anything that says “sugar-free”. When you do need something sweet, try eating steamed root vegetables instead..
7. Dial Back The Carbs
Carbs can be extremely difficult for your body to digest, especially simple or processed carbs. Even cutting back a little bit can make a difference.
Here are some great ideas for low-carb snack ideas that may help you cut back on the carbs.
8. Drink Water
Getting enough water every day can help your digestive system work more efficiently and flush out bloat-causing toxins. See how much water you need to drink daily.
9. Decrease Intake Of Acidic Drinks
Soda drinks especially, are gassy and add on more gas in the digestive system to increase bloating.
10. Start Moving
Staying active keeps your digestive system healthy and flushes out excess air and water.
However, always stay hydrated with drinking plenty of pure water.
11. Prepare Beans Better
Beans may be an excellent source of fiber, but they can also worsen bloating.
Soak beans overnight before cooking them to reduce this side effect.