When you often experience stomach bloating, then you’d better check your diet. More often than not, a bloated belly is related to unhealthy and unbalanced eating lifestyle.
Abnormal bloating occurs when the abdomen is filled with air or gas. It is characterized by feeling full tight, or swollen feeling in the abdomen area. There are a lot of reasons why you can feel bloating. Some of the reasons could be indigestion, lactose intolerance, food allergy, infections, fatty liver, and so much more.
There are also several foods that could be the reason for the extra air in your stomach. Some of these foods are those foods high in lactose and foods high in fiber. These foods often lead to the release of bloating gases hydrogen and methane. According to a gastroenterologist, having a little too much of beans, Brussels sprouts, cabbage, apricots, and carrots can lead to you to bloat.
Here are some sure tips on how to feel less bloated by night.
Consume probiotics drink
According to a recent study, taking probiotics drink that contains Lactobacillus acidophilus and Bifidobacterium lactis can improve the severity of stomach bloating. You can easily consume these helpful foods through eating yogurt or other foods that boost the levels of good bacteria in the gut. You can also take daily probiotic bills to ensure a balance and well-regulated digestive system.
Add tea to your diet.
Teas have been known to treat digestive ailments including stomach bloating. There are several good types of tea that can be very effective in reducing bloating symptoms. Most of these teas have compounds that help treat bloating. Here are some types of tea that can help you:
Peppermint tea is also known to ease digestive issues through the years. The menthol and menthone found in peppermint is known for its antispasmodic and digestive properties. Peppermint helps stimulates the secretion of gastric juices and bile to help expel extra gas in the stomach. To know more about how effective and beneficial peppermint tea is, check out this article.
The active ingredient called curcumin that is found in turmeric is a powerful treatment for bloating. One a clinical study, the people who consumed curcumin daily has improved bloating condition up to 70 percent. Aside from that, it helps relieve abdominal pain, bloating, pressure and the extra feeling of fullness. You can check this article to know more about the other health benefits of turmeric.
The next time you’re feeling bloated, try a cup of green tea. Green tea contains a load of antioxidants that are great for the overall well-being. Unsweetened green tea would not only quench your thirst but can also act as a prebiotic that stimulates the growth of good bacteria in the gut.
Ginger is known to help boost the immune system in a variety of ways like through detoxification and T-cell activation. At the same time, ginger is a very big help when it comes to reducing bloating symptoms. Ginger works primarily on the stomach and intestines, there is no doubt it can naturally alleviate various types of stomach problems. But aside from that, there are other wonderful ginger tea benefits that you probably didn’t know. This article would help you with that.
Ditch your usual glass of water, try fruit-infused water.
Adding a little extra twist can also prove beneficial and helps you exceed a little bit of your water intake. There are various fruits and vegetables that can help soothe stomach bloating. If you don’t want to consume it directly, then you can just add it to your next glass of water. This is deemed very helpful especially when you are bored with your usual glass of boring water. You might want to check the articles below for amazing fruit-infused water recipe ideas:
Cut down caffeine and alcohol intake.
Caffeine is also one of the culprits behind why you’re feeling bloated. According to the book, The Bloat Cure: 101 Natural Solutions for Real and Lasting Relief, alcoholic beverages can make your stomach puff up for multiple reasons. The alcohol wipes out the good bacteria in your gut. This can cause bloat and can further lead to gastritis or liver damage.
On the other hand, you might think that caffeine won’t be that much of effect when it comes to bloating. But, caffeine may also cause dehydration and can further make your digestive system sluggish. When it comes to reducing bloating symptoms, the less caffeine the better.
However, you don’t really need to completely wipe out caffeine and alcohol intake. We suggest that you only learn to consume no more than one drink a day.
Don’t consume a little too much beans, kale, cauliflower, and broccoli.
Superfoods such as kale, cauliflower, and broccoli actually contain the same gas-inducing compound found in beans. This compound called raffinose is a naturally occurring sugar that remains undigested until some bacteria in your gut ferments it. After fermentation, it produces gas that makes you bloat.
You don’t need to eliminate these veggies from your diet, you just have to minimize the consumption of these superfoods when you feel like you have a sensitive stomach.
Control high-fiber foods intake.
Consuming above the recommended amount of fiber in your diet can actually do more harm than good. When you are consuming loads of extra fiber and you are not drinking enough water, there is a tendency that it can block your digestive system. Always try to drink plenty of water within your meals and as much as possible space out your fiber intake and don’t intake it earlier in the day.
When you smoke you end up inhaling and swallowing a lot of air. The toxins in your cigarette can cause inflammation in the lining of your stomach and intestines. This can then make you feel bloated and uncomfortable. Aside from that, smoking also kills the beneficial bacteria in your digestive tract and helps grow bloat-causing bacteria instead.