Excessive water retention or an accumulation of digestive gases can cause bloating. Eating too much or eating an unhealthy diet leads to prolonged bloating accompanied by abdominal pain. This article will provide you with tips to get rid of this annoying symptom quickly and will suggest solutions for long-term treatment of chronic conditions.
Steps
Method 1 of 4: Immediate Treatments
Step 1. Eat parsley
It is a natural diuretic and helps digest food and liquids.
Step 2. Drink water
Do not swallow a lot of it in a single sip, but drink it in constant quantities throughout the day.
- Water helps you excrete fluids and digest food faster.
- If the swelling is due to excessive sodium consumption, water helps to cleanse you faster. Then try to reduce the salt intake.
Step 3. Take an antacid
If you suffer from heartburn, you can take an over-the-counter medication and reduce the bloating sensation quickly.
Note that heartburn, as well as bloating, is often caused by consuming fatty foods. Avoid a heavy meal
Step 4. Take 200 mg of magnesium
You should get your daily dose of this mineral from green leafy vegetables, legumes, whole grains, and fish, so keep your diet in check. If you experience a lack of magnesium, a supplement may be right for you to expel excess gas and liquids more quickly.
Step 5. Drink dandelion tea
You can find it in health food stores and it helps you reduce bile production after a large meal.
Herbal teas with ginger, mint, or dandelion help your digestive system feel better and are a great way to increase your water intake
Step 6. Eat yogurt
When you feel bloated, consume a serving of yogurt. The probiotics it contains prevent bloating, so try to eat them regularly for a long-term treatment.
Method 2 of 4: Physical Activity
Step 1. Take a walk
Even if you feel a little tired after a meal, try walking for half an hour: this helps digestion.
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If you lie down immediately after eating, you increase gas production, bloating, acid reflux and promote other digestive problems.
Get Rid of Bloating Fast Step 07Bullet01 - Start walking for 5 minutes after each meal or snack. The movement activates the circulation to the digestive tract.
Step 2. Increase your physical activity level in general
Try to take 10,000 steps every day. Doctors suggest controlling chronic diarrhea, constipation, heartburn and bloating with an increase in metabolism through training.
- Buy a pedometer to check how far you walk.
- More intense physical activity allows you to reduce swelling caused by gas and water retention.
Method 3 of 4: Diet Changes
Step 1. Stop swallowing air
People get air into their stomachs in many ways, so a change in eating habits should reduce bloating.
- Not smoking. Cigarettes, especially those smoked before, during and after meals, cause bloating.
- Avoid caffeinated sodas. Both sodas and sodas that contain sorbitol cause bloating.
- Avoid chewing gum, sucking on hard candy, or drinking through a straw. In this way you increase the amount of air you swallow.
- Chew long and slowly. If you swallow your food and drink too quickly, you cause digestive problems. Some experts even suggest not talking while eating.
- Place the denture. Incorrectly fixed teeth cause chronic abdominal pain due to an excess of air in the stomach.
Step 2. Check your dairy intake
While yogurt is your ally in fighting bloating, other dairy products can cause it.
- Don't eat too many dairy products at one time. Many people suffer from lactose intolerance and many others are unaware that too many dairy products lead to bloating and diarrhea.
- Even if you are lactose intolerant, you should be able to eat 12 mg of dairy if you dilute them over the course of the day, thus allowing your digestive system to process them. Bloating is often the reaction to the inability to digest fats, proteins or enzymes.
- Choose hard cheeses instead of soft ones, as they contain less lactose; also try to drink lactose-free milk.
Step 3. Check your fiber intake
A high-fiber diet is very healthy for your gut, however some foods contain chicory fiber, or inulin, which causes gas.
- Avoid eating inulin and other fibers until you no longer feel bloated. Among the foods that contain it we remember beans, lettuce, broccoli, Brussels broccolini, cauliflower and cabbage.
- The fiber intake should be gradually increased. Going from a consumption of 10mg of fiber per day to 25mg can cause bloating for several weeks until the body adjusts.
Step 4. To treat this problem, take magnesium, calcium and potassium
- Eat foods rich in calcium and magnesium before your period, this way you can treat the swelling caused by PMS.
- Foods rich in potassium such as asparagus, bananas, walnuts, cantaloupe, mangoes, spinach and tomatoes work as diuretics. They help you eliminate excess fluids, so if you feel that your bloating is caused not by gas but by water retention, you can integrate them into your diet.
Method 4 of 4: Stress and Pathologies
Step 1. Try to breathe deeply
When you are stressed, you produce excess hormones (cortisol and adrenaline) that cause digestive problems.
- Take 10-second breaths. Inhale slowly for a count of 10, hold your breath and then exhale again for a count of 10. Repeat the exercise for 5 minutes.
- Pay attention to "aggravating factors." When you are under stress, you tend to eat more fat, more salt, and to consume soft drinks. Many people smoke or engage in other behaviors that make digestive problems worse.
Step 2. Keep a food diary
If you've been trying to eliminate foods that cause you bloating but still have a chronic problem, you may have a medical condition.
