02/11/2023
Bloating and flatulence treatment
Bloating, or increased flatulence, can be a real pain, especially when you are in the company of people and cannot control the onset of unpleasant symptoms, such as abdominal cramps or rumbling. Fortunately, there are some proven ways to cure bloating. What are they?
What is the cause of bloating?
There can be several causes of bloating. The most common causes of bloating are overconsumption of bloating foods, improper eating habits, hormonal changes, stress, or food intolerances.
If you can identify the culprit of bloating, you will be much better armed to combat the problem. For example, if bloating is caused by flatulent foods such as cabbage or legumes, try eliminating them from your diet; you should feel the change fairly quickly. If you suffer from bloating when stressed, try breathing techniques and relax as much as possible.
How to ease and treat bloating?
Now we're getting to what can help you when you're struggling with bloating, the symptoms of which include excessive gas, gurgling in the intestines, a distended stomach, or abdominal pain.
Anti-bloating diet
As outlined above, one of the most common causes of bloating is eating certain foods that contain large amounts of indigestible or poorly digestible substances, such as insoluble and soluble fibre or the sugars raffinose and fructose.
These foods include legumes, certain fruits and vegetables (plums, apples, broccoli, cauliflower, cabbage, etc.), and whole grains. If you limit your intake of these foods, bloating can be relieved quickly.
Consume foods high in potassium
While you should limit flatulent foods in the case of bloating, you should instead include foods high in potassium such as bananas, sweet potatoes, or avocados in your diet. Why? Potassium helps flush sodium and water from the body, effectively relieving bloating and its associated symptoms.
Consume natural diuretics
Natural diuretics both help with swelling and can relieve symptoms of bloating and excessive flatulence. Which foods are classified as natural diuretics? These include celery, asparagus, or lemons.
Fennel is also worth mentioning, as it contains the ingredients anethole, fenchone, and estragole, which reduce discomfort in the digestive tract and have an anti-flatulence effect. Fennel also has the advantage that it can be consumed in several forms. It is tasty both raw and roasted and can also be enjoyed in tea form.
Rule out lactose intolerance
Lactose intolerance is one of the most common food intolerances in general. It is estimated that around 10% of the population is lactose intolerant. Symptoms, which include bloating, usually occur between 30 to 120 minutes after consuming lactose-containing dairy products.
Regular physical activity
Regular physical activity is an integral part of both a healthy lifestyle and the prevention of bloating, as it leads to the distension of the intestines, initiates their movement and the associated release of excess gas. So, if you're looking for a way to relieve bloating immediately, we recommend going for a walk or trying some yoga poses. Squats can also relieve you from the unpleasant symptoms of bloating.
Drink plenty of water
Insufficient fluid intake during the day can also lead to bloating, because when you are dehydrated, the body retains water; drinking enough water then helps to flush the accumulated water out of the body.
Drinking should ideally be based on plain water or herbal teas. On the other hand, you should avoid drinking carbonated drinks, which can cause or aggravate bloating, and drinking too cold drinks before meals, which inhibit the digestive process.
Take probiotic supplements and eat probiotic foods
Certain probiotic strains, also known as good bacteria, have been scientifically proven to help restore balance of gut microbiota. You can try both probiotic supplements and probiotic foods, such as cultured products, for example full-fat Greek yogurt, which soothes digestion and relieves bloating.
Promote regular bowel movements
Regularly recurring constipation affects around 14% of the population, and one of the symptoms is bloating. If you have constipation problems too, try the following recommendations to avoid bloating. Drink plenty of fluids, exercise regularly, and increase your fibre intake to around 18 to 30 grams a day.
You can get fibre from whole grains, fruits, vegetables, nuts, or seeds, for example. But remember to increase the amount of fibre gradually. If you change your diet suddenly, it could have the opposite effect and make the bloating worse.
Use 'detoxifying' spices
Potentially detoxifying spices can also help with bloating problems. Which ones? A tip from experts is cayenne pepper added to drinks. This is because cayenne pepper stimulates digestion, relieves increased gas, and can help relieve abdominal pressure and cramps.
Turmeric has similar effects, helps to improve gut health, and contains anti-inflammatory agents. A teaspoon of turmeric can be added to water, tea, or juice every day.
Help from the pharmacy: medication for bloating
Of course, over-the-counter bloating supplements and medicines can also provide relief. Choose anti-bloating pills that contain the active ingredient simethicone, which works directly in the gut, is very safe and has a rapid onset of action.
If none of the above recommendations help, bloating lasts longer than a week and makes your daily life unpleasant, contact your doctor.
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