How to reduce bloating? 9 tips and home remedies to cure it


Have you ever experienced discomfort after a meal? If yes and it occurs frequently, you must understand the reason why. The reason behind it could be your unhealthy eating habits that cause digestive problems such as bloating. It is one such problem that is brought on by fluid or retention. However, are you aware that there is a fix for it? Yes, you can very well reverse bloating with these simple tips and home remedies.

Dietician Vidhi Chawla of Fisico Diet Clinic recommends a few best ways to cure bloating.

“Bloating usually occurs due to gas buildup in the gastrointestinal tract. Therefore, it might happen after heavy intake of food, fizzy drinks, digestive issues, or even during periods due to hormonal changes, etc,” says Chawla.

Let’s take a look at 9 tips to reduce bloating:

1. Simple exercises

Simple exercises like going for a walk or doing yoga poses like a child’s pose, squats can go a long way in reducing your bloating. Getting the bowels to move with exercises can help you release excess gas.

2. Replace your fizzy drinks

Do you know how much carbon dioxide is included in fizzy sodas? Well, it is high enough to irritate you and make your stomach bubble. Replace them with water or juice made from fresh fruit. Always keep in mind that one of the main causes of bloating is artificial sweeteners.

how to reduce bloating
Avoid sodas and aerated drinks which contain artificial sweeteners. Image courtesy: Shutterstock

3. Have probiotics

Have curd or other probiotic supplements that may help regulate gastric issues. Colon bacteria cause gas, leading to bloating and probiotics helps reduce that.

4. Eat more fibre

Opt for other protein-rich vegetarian meals like peas, broccoli, and mushrooms rather than consuming genetically modified foods like soy and its derivatives. By enhancing the gut flora, the soluble and insoluble fibres will support gut health and can reduce bloating.

5. Avoid salty food

Addicted to salty foods? If so, you should know that sodium makes your body hold onto water, giving you a bloated stomach. Reduce your salt intake as much as you can to prevent bloating.

how to reduce bloating
Control your salt cravings. Image courtesy: Shutterstock

6. Drink herbal tea

Herbal teas are one of the best home remedies for bloating. Ginger has anti-inflammatory effects which can relieve stomach issues. Apart from ginger tea, one can also try turmeric and fennel tea.

7. Cardamom powder

Make a dry powder of cardamom, ginger, and rock salt and consume it with hot water. This helps with indigestion, helps manage gastric issues, and eventually prevents bloating.

8. Chamomile tea

In addition to providing you with emotional consolation, a warm cup of fragrant chamomile tea will also help you feel less bloated due to the presence of carminative. So, to relieve all that bloating, make yourself a cup of chamomile tea.

how to reduce bloating
Sip on chamomile tea to get rid of digestive issues. Image courtesy: Shutterstock

9. Hing and ajwain

Hing and ajwain are quite popular and have been used for ages as herbal remedies for digestive issues. You can consume them with warm water. It helps relieve menstrual cramps, indigestion, inflammation, and bloating.



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