Tired of walking around feeling bloated? You get this feeling when air or gas is trapped in your gastrointestinal tract. It can be uncomfortable, frustrating and even embarrassing to experience on a daily basis. Sometimes it is just an internal feeling, while other times there is a physical expansion that is visible in the lower abdomen. If you experience regular bloating, it's important to pay attention to the signs your body is giving you. Here are eight ways to get rid of abdominal bloating.
1. Take 3 deep breaths before eating Taking three deep abdominal breaths before eating will help activate your nervous system, supporting your body in transitioning to optimal digestion. When you're in rest-and-digest mode, your body is able to break down your food more effectively. When you are busy or stressful, your digestive ability decreases, making it harder to break down your food.
2. Eat slower
Eating too fast can contribute to significant bloating. Instead, eat slowly, taking time to chew your food so that your stomach doesn't have to work so hard to break it down. When your digestive system is forced to work excessively, food doesn't break down as efficiently, which can contribute to bloating.
3. Avoid overeating
Watch your hunger levels before you eat and your fullness levels during your meal. If your stomach has too much food to digest in one sitting, you may experience bloating and discomfort along with abdominal distention.
4. Use herbs, spices and tea Ginger, turmeric and fennel have been used in ancient cultures for thousands of years to soothe digestive problems. You can use these herbs in cooking or drink them as tea. Drinking ginger or fennel tea can help ease the symptoms of bloating.
5. Stay hydrated Staying hydrated helps to keep your bowel movements regular. But avoid water with your meals as it can make it harder to digest food effectively, which can contribute to bloating.
6. Use Probiotics Eating foods rich in probiotics, such as sauerkraut, pickles, and raw-milk cheeses, will help feed the good bacteria in your gut that support optimal digestion. You can also take a probiotic supplement. By feeding the good gut bacteria, you help to balance your gut microbiome so that there are more good gut bacteria than bad gut bacteria.
7. Eat enough fiber Good fiber intake ensures regular bowel movements, which in turn will help with bloating. Too much or too little fiber can contribute to bloating.
8. Keep a food diary
Keep track of what you eat and note any symptoms you have during the day. This can help you track down and identify the foods that can contribute to bloating.
