Bloating is typically caused by a buildup of gas in the intestinal tract. There are several causes that can lead to bloating, including eating too much fatty food, poor digestion and food allergies or sensitivities. Bloating can also be linked to your menstrual cycle. To reduce the symptoms of bloating, try the following steps.
6 tips to easy a bloated stomach
1. Eat 25 to 35 grams of fibre per day
Constipation often leaves us feeling bloated and "stuffed." To reduce bloating and promote bowel health, aim to eat a combination of soluble and insoluble fibre sources each day. Soluble fibre options include flaxseeds, carrots, oranges and barley, while insoluble fibre options can be found in dark green leafy vegetables, such as broccoli, kale, spinach and collard greens, as well as nuts and seeds.
Chewing gum causes you to swallow air bubbles, which may lead to that bloated feeling many of us experience. Instead of chewing gum, try chewable digestive enzymes, which help break down your food and aid in digestion. Chewable digestive enzymes can be found in most health food stores.
3. Reduce your sodium intake
Try decreasing your salt intake wherever possible to help reduce your bloated belly. Salt causes your cells to retain water, which can contribute to bloating and abdominal distention. Try substituting the salt in your diet with garlic powder, oregano or black pepper. This will help lower your sodium intake and reduce your bloat.
4. Drink 2 liters of water per day
Make sure to drink plenty of water throughout the day to help keep your body hydrated. Drinking 1 to 2 liters of water per day will help flush out anything in your system that may be causing bloating.