In my previous article that entitled “How to Stop Bloating?” we briefly discussed the common causes of bloating and also a few natural remedies that can help to get rid of bloating effectively. We really hope that those remedies must have proved beneficial for you to stop bloating and get rid of its symptoms and also eagerly look forward to the feedback, sharing your personal experience regarding the effectiveness of the natural remedies suggested by us. Your feedback is helpful for us as, they guide us in developing the writing pieces so that, they effectively serve to the best of your needs.
For those who have just discovered our website or in any case, have not read the previous article, here is a quick recap. For the entire information, you can click on the tagged articles at the bottom of the page. Here in this article, we will be discussing a few preventive measures that can help you to get rid of bloating permanently.
‘’The Recap Article”
Stomach bloating is a common problem that the individuals have been facing these days, from youths to adults. A bloated stomach is not only uncomfortable but, embarrassing especially when you have the sudden urge to pass the gas being present in the public gathering. In some cases, it can also result into a bigger deal than you think. Sometimes your bloated stomach signifies serious health conditions like digestive disorders, autoimmune reactions, allergies or even cancer, in some rarely severe cases.
Causes of a Bloated Belly:
Bloating occurs due to the malfunctioning of your digestive system. Though there are numerous factors that can dysfunction a healthy gut, some of which are enlisted below:
- Digestive Disorders.
- Fluid retention.
- Food allergies.
- Food poisoning.
- Bowel obstruction.
- Hormonal changes.
- Small Intestinal Bacterial Overgrowth.
Foods that Trigger Bloating:
- Sugary snack.
- Dairy products.
- Refined grains.
- Carbonated drinks.
Symptoms of a Bloated Belly
- Skin rashes.
- Watery eyes.
- Itchy throat.
- Unintended weight loss.
- Blood in the urine or stools.
- Difficult bowel movements.
- Paining lymph nodes.
- Brain fog.
- Irregular periods.
Ways to Get Rid of Bloating Fast
1.) Increase Your Water Intake
Water helps you to keep the body hydrated and also avoids constipation. People often feel bloated when they suffer from constipation, this is because the unwanted toxins are not flushed out from your body.
Ample water content in your body helps to keep things moving and also boosts the metabolism. Drink 16 ounces of water before meals. This will stimulate your digestive system and help to lose weight at the same time.
2.) Eat too Much Fiber
Fibers are on the top when the talk is all about stimulating your gut. These make you poop easily when your body cannot perform the task on its own. Your body needs 25-30 grams of fiber in the daily dose to help maintain smooth functioning of your gut. So, to get rid of bloating, try snacking on fruits with the skin like apples.
Fiber-packed beans is also an excellent gut stimulator. In the case of canned beans, wash them properly to remove excessive salt and then use the beans. Fruits like Prunes and oranges are a rich source of fiber. Preparing a stew of either of the fruits can help to get rid of bloating that causes bloating.
3.) Activate Yourself with Charcoal
Activated charcoal helps to control the excessive build up of gas in your gut and get rid of bloating. This is because charcoal is known to absorb the chemicals that come in their direct contact. In the case of stomach bloating, the charcoal helps to absorb the excessive build-up of chemicals that result in the production of gas and cause a bloated belly.
Thus, making it an effective natural remedy to get rid of bloating and burning sensation in your stomach and chest. All you need to do is, consult a doctor before taking the medication and always prefer the packing for correct dosage. Activated charcoal is available in the form of powder, tablets, and capsules.
4.) Avoid too Much Sodium
Salt is known to be the richest source of sodium, that causes a bloated stomach. Also, it exceeds the fluid build up in your body that increases the blood volume. This forces the heart to work harder and make you feel uncomfortable.
Always check the count of salt intake per day and cut accordingly. Also the check the percentage of salt present in packed ingredients by going the through the ingredients listed on the packet. 20 % per serving is what you can have per day, any rise in the count means that you have crossed the limits and have gone overboard.
5.) Do Not Eliminate the Skin
Skins of the fruits that you considered as waste till now, is actually the most important part of the fruit that you should eat. Skins of a few fruits like apples, pears are great to fight bloating. These skins are also packed with fibers that help to get rid of bloating and also prevent constipation. This is because fibers help to keep the things moving in your body and flush out the unwanted waste that is still accumulated inside your body due to various reasons.
So, simply have these fruits without skinning them off. Prepare a fruit salad and top it up your choice of seasonings to enhance the taste.
6.) Potassium-Rich Diet
Potassium-rich fruits are also rich in amino acids that help to flush out excess waste from your system and get rid of bloating. It also balances the circulation of fluids in the body and ensures the smooth functioning of the cells, tissues, and other digestive organs.
Increase the consumption of potassium-rich fruits and vegetables in your daily diet. This includes bananas, mangoes, spinach, kiwi, strawberries and tomatoes that are known to be loaded with potassium.
7.) Snacking on Yogurt
Yogurt that is rich in active cultures helps to get rid of bloating make your belly flatter over time. Regular consumption of these active cultures increases the lactobacillus and bifidobacterium counts in your body, that are termed as the good bacteria. These good bacteria initiate better digestion by ensuring the smooth functioning of the digestive organs. Thus , helping to get rid of bloating effectively and permanently.
You can simply prepare a healthy yogurt snack by topping you bowl of yogurt with a few fruits that you prefer. Fiber or potassium rich fruits are a better option if you are aiming to get rid of bloating.
8.) Snack on Cucumber to Get Rid of Bloating
Due to being a rich source of silica, vitamin C, and caffeic acid, it is an excellent remedy to get rid of bloating. It is also helpful to reduce the swelling and prevent water retention in your body. So, similar to what cucumber does to depuff you eyes, it also depuffs your bloated belly and makes it appear flat by releasing the excessive accumulated gas that in not needed by your body.
Simply slice a few cucumbers and season them with you preferred no-salt seasoning. Eat them whenever you are bloated or feel hungry between meals. Cucumber salad is also a nice idea to enjoy with the meals and savor the taste, while it works to flush out the gas from your gut.
Tips to Prevent Belly Bloating:
- Avoid carbonates drinks and alcohol.
- Do not consume too much of tea or coffee.
- Avoid foods that are difficult to digest like beans, a few lentils, Eggplant, pumpkin, etc.
- Do not eat too much food at once.
- Avoid the foods that you are allergic to. These includes dairy products, eggs, fructose, wheat, and gluten. The reason behind mentioning these names is that they are common allergens that cause bloating.
Try a low FODMAP diet which is a good remedy to get rid of bloating. Which means to avoid the foods rich in FODMAPS that include:
FODMAP’s are another names for Carbs that can result into bloating and other digestive disorders. This happens especially to people suffering from irritable bowel syndrome.