We all have felt the discomfort and irritation caused by bloating. It makes your stomach look more prominent and makes you feel “stuffed”. Bloating is caused by excessive disturbance or gas in the stomach. To get rid of bloating permanently, you will have to change your lifestyle, but here are five simple things you can do to get rid of bloating:
Increase Fiber
Eating more fibre helps to prevent constipation and bloating. However, it is crucial to bear in mind that overeating fibre or increasing fibre intake too quickly can cause even more gas and bloat. People may notice adverse effects from eating more than 70 g of fibre a day. When increasing fibre intake, it is best to start slowly and increase the intake over several weeks to allow the body to adjust to this change in the diet.
Yoga For Bloating
Several Yoga asanas like Child pose, Knee to Head pose and Seated forward fold help alleviate bloating. Most of these yoga poses, also called asanas, are best done alone and in a comfortable setting. They can be practised anywhere if needed, but relaxation is vital.
Probiotics
Probiotics are strains of bacteria that help to keep your gut flora in check. The complex community of microorganisms in your gut is called the gut flora. This includes bacteria, yeasts and viruses, with bacteria making up the vast majority. Surprisingly, the metabolic activities of your gut flora resemble those of an organ. Disruption in gut flora can cause several disorders like bloating; supplementing with pre and probiotics is a smart move to keep your gut health in check.
Cut Out The Fizz
Fizzy, carbonated drinks contain gas that can build up in the stomach. The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling and bloating in the stomach. Sugars or artificial sweeteners in the diet can also cause gas and bloating. Drinking water eliminates these issues and helps to treat constipation as well.
Listen To Your Body
Food intolerances are responsible for many cases of bloating. They can lead to excessive gas in the digestive tract. Bloating is common in people who have lactose intolerance and cannot digest the lactose sugar in dairy products. For people whose bloating happens after meals, keeping track of food and drink intake for several weeks should help to determine whether specific foods are responsible.