How to Get Rid of Bloating
Abdominal bloating is a condition in which the stomach feels full and tight due to buildup of gas in the small intestine. This can make the stomach area visibly swollen. Many times, bloating is accompanied by other symptoms like cramps, belching, pain, diarrhea, shortness of breath and lower back pain.
A number of factors can cause bloating. The main reason is the buildup of intestinal gas. Other causes include constipation, peptic ulcers, anorexia, anxiety, smoking, water retention, trapped air, overeating, indigestion, premenstrual syndrome (PMS), menopause, and irritable bowel syndrome (IBS).
A good way to relieve bloating is to encourage passing gas and a bowel movement. But if you are not able to get rid of bloating, then try some simple home remedies.
Here are the top 10 ways to get rid of abdominal bloating.
- Fennel Seeds
Fennel seeds are very effective for digestive problems like bloating due to their carminative, diuretic, pain-reducing and anti-microbial properties. Fennel seeds help relieve bloating by relaxing muscle spasms in the digestive tract.
- Chew on a few fennel seeds after eating a big meal.
- Add one teaspoon of fennel seeds to 1 cup of hot water. Cover and allow it to steep for 5 to 10 minutes. Strain it. Have this tea two or three times a day.
- Peppermint
Peppermint contains menthol oil, which has an anti-spasmodic effect on the smooth muscle of the digestive tract. This helps relieve spasms in the gastrointestinal tract, bile duct and gallbladder.
- You can chew on fresh peppermint leaves for relief from bloating.
- Another option is to steep a peppermint tea bag in hot water for about 10 minutes and drink two to three cups of this tea a day.
- In ½ cup cool water, add 2 drops of peppermint oil. Drink it at least 1-2 times a day. For best results, add 2-3 drops of lemon to it.
- Alternatively, in a cup of boiling water, steep 2 teaspoons of dried peppermint leaves for 8-10 minutes. Strain it and drink this tea after every meal. It will provide quick relief from bloating.
- Ginger
Ginger is a well-known herb that can be used to reduce gas and bloating. It contains several active ingredients, including the pungent compounds gingerols and shogaols that help reduce inflammation in the intestines and relax the intestinal muscles.
- Place five to six thin slices of ginger in a cup and pour boiling water into the cup. Cover the cup and let it steep for about 10 minutes. Add a little honey and lemon juice to it and then drink it up to three times a day.
- Another option is to eat one teaspoon of fresh grated ginger before meals. You can also grate ginger root and sprinkle it on your food.
- Adults can opt to take 0.25 to 1 g of powdered ginger root daily.
- Chamomile Tea
Chamomile tea is another effective option to get relief from bloating. This herbal tea has anti-inflammatory and anti-spasmodic properties that can help soothe the stomach and help with heart burn as well.
- Bring one cup of water to a boil. Pour it into a cup containing one chamomile tea bag. Cover and let it steep for 10 minutes.
- Squeeze out the tea bag and add some lemon juice or honey as desired.
- Sip the tea slowly. Have this tea two or three times a day between meal.
5. Caraway seeds –-Caraway has anti-spasmodic effects as well as antimicrobial and carminative properties. Two chemicals present in caraway seeds, carvol and carvene, help soothe the smooth muscle tissues of the digestive tract and promote expulsion of gas to give you instant relief from stomach bloating.
- If you suffer from frequent bloating, chew a pinch of caraway seeds several times throughout the day.
- If the taste of raw caraway seeds is too strong for you, try some caraway crackers.
- Alternatively, you can brew crushed caraway seeds to make a tea.
- Pumpkin
Eating pumpkin is an excellent way to prevent unwanted flatulence as well as bloating. Pumpkin contains a good amount of vitamin A, potassium and fiber that help in digestion.
Adding just one cup of pumpkin to your meals can help create a smooth digestive flow and reduce gas. You can steam, bake or broil it, or include it as an ingredient in your recipes.
7.Ginger
One may choose to intake ginger in various ways, for instance, you can chew fresh ginger root, sip ginger tea, or have grated ginger prior to meals or add it to your food, in every form it works great to smoothen the digestion process, and provide instant relief from bloating.
- Ginger slices soaked in lemon juice are also good for releasing gas.
- Add 5-6 drops of ginger essential oil in 3-4 tablespoon of carrier oil. Rub it on your stomach.
7. Parsely– Parsley, whether dried or minced, contributes in elimination of the intestinal gas which, otherwise, causes bloating.
8.Black Salt
Mix 5 grams each of black salt, dried ginger powder, asafoetida, and cardamom powder.
Take ½ teaspoon of this mixture for quick respite from symptoms related to bloating.
- Or else, stir 1 teaspoon of black salt in a glass of hot water. Add 1 teaspoon of lime juice and a pinch of asafoetida to it. Drink this solution thrice a day. It will reduce the heaviness of your stomach.
9. Cinnamon —Add 1 teaspoon of cinnamon powder or 1 cinnamon stick to 1 cup of boiling water. Steep it for 3-4 minutes. Let it cool. Add honey to improve the taste. Drink this solution 2-3 times a day. It’s a natural way to get rid of bloating.
10 .Aniseeds and Celery Seeds
Mix aniseeds and celery seeds in the ratio of 1:2. Add sugar to enhance its taste. Consume ½ teaspoon of this mixture on a regular basis for quick recovery.
11.Asafetida Seeds
Asafetida seeds are said to cure all the gastric ailments, including bloating.
12 .Clove Oil/ Eucalyptus Oil
If bloating is accompanied with nausea, use clove oil. The antiseptic, anesthetic and antifungal properties of clove relax the digestive tracks lining, thus grants you respite from all the signs of bloating. Mix a few drops of clove oil in 1 glass of water and drink it. You can also use eucalyptus oil in place of clove oil.
- Add 3 cloves in a cup of boiling water and steep it for 10 minutes. Drink it once a day .
