Bloating is a condition characterised by a sensation of fullness and tightness in the abdomen, typically caused by gas accumulation. However, some individuals may mistake bloating for a visibly larger belly due to a weakened abdominal wall, which is more prevalent in older women and those who have given birth.
What are possible causes of bloating?
Before we jump into explaining the natural remedies for bloating, we need to understand the causes of bloating. Understanding the causes can help eliminate this problem at its root.
Bloating is often caused by constipation, which can be difficult to detect as it’s only one symptom. If left untreated, constipation can lead to abdominal pain and bloating due to an increased amount of gas produced by fermenting bacteria in the colon. Other causes of bloating include gut sensitivity, small intestinal bacterial overgrowth (SIBO), gastroparesis, and gynaecological conditions.
IBS (irritable bowel syndrome) sufferers are particularly sensitive to gas and may experience pain, cramping, and diarrhoea. SIBO is more common among people who have had intestinal surgery or IBS with diarrhoea, while gastroparesis can result in delayed stomach emptying leading to bloating, nausea, and bowel blockage. Annual pelvic exams are recommended to check for gynaecological conditions that may cause bloating.
Several behaviours, such as talking while eating, consuming large meals, and eating when upset, can lead to bloating. Smoking or chewing tobacco, using a straw or sports bottle, and wearing tight-fitting garments can also introduce air into the digestive system and contribute to bloating. Chewing gum, eating hard candy, and drinking from a water fountain can add excess air to the digestive system, while drinking very hot or cold beverages can affect digestion and cause bloating. Additionally, deep sighing can lead to the swallowing of air, and long-term use of medications for the relief of cold symptoms can cause bloating as a side effect.
Bloating can be caused by certain foods. Drinking carbonated beverages can lead to bloating as they introduce excess air into the digestive system. Spicy, fried, or fatty foods can cause bloating as they slow down digestion. Vegetables such as broccoli, cabbage, and onions contain a type of carbohydrate that can be hard to digest and cause bloating in some individuals. Beans are also known for their gas-producing properties and can contribute to bloating. Foods containing sorbitol, mannitol, or maltitol, commonly found in low-carb or sugar-free products, can also cause bloating.
Some home remedies for bloating
Note: The home remedies for bloated stomach that we suggest here also involve a mix of behaviour and lifestyle alteration. These stomach gas home remedies may or may not work for all. They may also not provide instant relief from bloating like an over-the-counter medicine would.
Chewing: This is not a remedy, it’s more of a habit that you should form while eating food. When you chew, saliva mixes with the food and starts the digestion process. This also helps break down the food into smaller pieces, making it easier for the stomach and small intestine to digest. If you don’t chew your food properly, it can lead to larger food particles reaching the colon where bacteria can ferment them, resulting in gas and bloating. So, taking the time to chew food well can help prevent bloating and other digestive issues.
Fennel seeds: Fennel seeds are high in fibre, promoting healthy digestion, and can relieve constipation and gas. Use them as a natural remedy for bloating because they have antimicrobial properties that can inhibit the growth of harmful bacteria in the gut, particularly beneficial for those with food poisoning or sensitivities. Fennel seeds can inhibit Staphylococcus aureus and Escherichia coli, bacteria causing gastrointestinal infections and dysbiosis.
Yoga: Movement is always helpful in letting trapped gas out of your system. Using yoga asanas to do so may also come in handy. One useful asana that you should know is the pawanmuktasana (wind relieving pose) that requires lying on the back and pulling the knees towards the chest while swaying back and forth slowly. Another posture for stomach gas solution is the balasana (child’s pose) that involves kneeling on the ground with your buttocks resting on your heels and stretching your arms forward. This gentle pose can help to release tension in the digestive tract and alleviate gas and bloating by promoting relaxation and increased blood flow to the area.
Abdominal self-massage: To perform the ILU self-massage technique, one can use their fingertips to massage their abdomen in a circular motion. This method begins from the lower right side of the abdomen and moves in a clockwise direction. The technique can help to reduce inflammation, stimulate digestion, and alleviate gas and bloating.
Peppermint: Peppermint is made up of menthol and methyl salicylate, which have a soothing effect on the digestive tract by reducing spasms. Peppermint helps to relax the muscles that cause discomfort from gas. Peppermint tea can be easily found in stores and is made from the dried leaves of the plant.
Movement: Engaging in cardiovascular exercise, such as walking, jogging, cycling, or using an elliptical machine, can be an effective way to reduce bloating. This type of physical activity can help to expel gas, even give instant relief from bloating, and promote digestion. It is recommended to aim for at least 30 minutes of moderate exertion.
FODMAP diet: FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are all carbohydrates that are not digested effectively by the small intestine. As a result, these foods can cause gas, bloating, abdominal cramps, and other such gastro symptoms. These foods can be legumes, dairy, and gluten. You can get a FODMAP food list from a nutritionist to know more.
When to be concerned about gas and bloating
If home remedy for gases do not work, then you must try taking over-the-counter meds like antacids. Everybody has a different body and constitution, and what stomach gas home remedies work for them may not work for you. By self-evaluating habits and eating behaviours, one can address the issue of gas and bloating. Eating mindfully and keeping hydrated are also essential. However, if the symptoms worsen or are accompanied by weight loss, diarrhoea, vomiting, or heartburn, medical attention should be sought immediately.
