Natural remedies for excessive bloating

FEELING like you’re walking with a huge inflated balloon in your stomach not only leaves you feeling less attractive, but uncomfortable. For others, bloating can be quite painful, especially when accompanied by flatulence. But dietician and nutritionist Jenelle Solomon says that you don’t have to suffer through this: all that is required is exploring natural remedies.

“Bloating is a condition in which the stomach gets puffed up and feels full as a result of a build-up of air or gas in the gastrointestinal tract. This can be caused by a number of different things, including food and other lifestyles choices,” she said.

There are ways that bloating may be controlled naturally, and these, according to Solomon, include:

1. Avoiding bloat-inducing foods

“I am pro-fibre, but a high-fibre diet should be avoided at all costs since it also increases gas production in the intestine. So when you suffer from excessive bloating you have to take fibre in small portions over time,” she advised. Other foods and fruits including cabbage, cauliflower, carrots, apple, onions, pears, and foods containing high levels of sugar should be taken in small doses.

2. Finding out if you are lactose-intolerant

If you are lactose-intolerant, then it’s easy for you to become gassy, especially when you have dairy products such as milk and cheese, which can increase gas production. Some people who are lactose-intolerant are exploring a number of enzymes such as lactaid, a supplement which is said to supply the body with the enzymes that process dairy. The best choice, however, is to avoid milk, even when boiled for extended periods; ice cream, cream cheeses and other dairy products, as well as products which are made from them.

3. Always monitoring your diet

What you are ingesting contributes significantly to bloating. “You have to watch your dietary pattern to see what may cause you to feel bloated, and either eliminate it from the diet or reduce its intake,” Solomon advised. She said that you can keep a diary in order to keep track of foods and/or ingredients that may be contributing to bloating.

4. Reduce consumption of fatty foods

You should limit the amount of heavy, fatty foods that you add to your diet. Since fatty foods take a much longer time than other food groups — such as carbohydrates and protein — to pass through the stomach and intestines, you may experience a bloated feeling.

5. Invest your time in exercising

“Exercise helps to reduce bloating. This is an especially good remedy for persons who are stressed, since stress and anxiety have been linked to bloating, I can personally attest to this,” Solomon advised. You will end up passing gas shortly after the workout. Some abdominal exercises such as sit-ups, crunches, bicycle manoeuvres, pelvic tilts and pelvic lifts, in particular, can prove even more beneficial.

6. Lower your salt intake

A big contributor to bloating is water retention, commonly encouraged by a diet that is high in sodium. Additionally, the body will demand a higher intake of water which is often retained in an effort to balance your electrolytes. “So don’t only watch the salt that you add to your foods, but when purchasing pre-packaged foods such as canned goods, take note of the sodium content before picking it up off the shelves,”Solomon advised.

7. Increase your intake of natural gas relievers

“Some foods that have been known to help with bloating are lemon (lime) water, peppermint, ginger, and bananas — owing to their high potassium content — as well as coconut water,” Solomon declared.