Although gas formation in the digestive system is normal to a certain extent, increased gas and prolonged bloating can turn stomach bloating into a serious health problem. Heavy meals, carbonated drinks, menstruation, constipation, irritable bowel syndrome and acid reflux can cause stomach bloating. In addition, a person’s lifestyle and habits can also trigger this condition. Therefore, it is important to pay attention to dietary and lifestyle changes to manage stomach bloating.
What causes stomach bloating?
There are two main sources of stomach bloating: one is gas produced by bacteria in the intestines, and the other is swallowed air. In addition, excess fluid accumulated in the body, or edema, can also cause bloating; however, this does not mean that bloating and edema are the same thing. The main cause of bloating is gas accumulation in the digestive system.
Conditions that can cause stomach bloating include:
- The amount of air swallowed while eating food
- Foods high in fiber include legumes (beans, lentils) and some whole grains
- Excessive consumption of foods high in carbohydrates
- Food Allergies
- Sedentary lifestyle
- Intense stress
- Stomach microbe called Helicobacter pylori
- Menstrual period
- Constipation
- Irritable bowel syndrome
These factors can cause stomach bloating, creating a feeling of discomfort and fullness in the digestive tract.
What is good for bloating?
Exercises and some natural methods to encourage movement of the digestive system muscles can relieve stomach bloating. Going for a walk, drinking lemon water in the morning, consuming herbal teas such as ginger, turmeric, mint and dandelion teas, and doing abdominal massages can be effective in reducing this bloating.
Natural remedies that may help relieve stomach bloating include:
- Doing regular walks and light exercises,
- Applying gentle massage to the abdominal area,
- Consuming ginger, turmeric, mint, dandelion, green tea, fennel and chamomile teas,
- Eating fruits that support digestion, such as bananas, apples, pineapples, avocados and cucumbers,
- Using peppermint oil, which has an antispasmodic effect,
- Consuming fiber-rich strawberries, blueberries and blackberries,
- Drinking lemon juice,
- Eating yogurt for those who are lactose intolerant,
- Applying a heating pad or taking a warm bath,
- Avoiding carbonated drinks and fatty foods.
These methods can help soothe the digestive system and reduce stomach bloating.
How to relieve stomach bloating quickly?
Probiotics can provide an effective solution to quickly relieve stomach bloating. Probiotics help balance the digestive system by supporting the repopulation of healthy bacteria in the intestines. Studies have shown that probiotics play an important role in reducing bloating. Probiotic-rich foods like kefir and yogurt are ideal options to achieve these effects. These foods can improve digestion while also relieving bloating.