Natural remedies for bloating: How to reduce and stop bloating

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How to stop bloating
You've just eaten a big meal and now you're feeling bloated, experiencing stomach pain and wondering how you can quickly get rid of bloating. We've all been there.

Perhaps you've overindulged in a fancy dinner or had a big weekend of festivities and now you're in need of some bloating cures to reduce the bloat. Or perhaps there is a more long-term reason for your bloating, is it that time of month? Or do you have a food intolerance or allergy you're unaware of?

Whilst there are many bloated stomach causes, it's not always clear how to stop that bloated feeling in its tracks! If you need a solution that works and a natural one at that, we have nine ways to stop bloating that actually work. So you can kiss goodbye to that bloated belly without the ridiculous exercise regime!

Fed up of letting that sluggish, uncomfortable feeling take over your day? Read on!

1. Massage

Have you ever considered trying an abdominal massage when you've been feeling bloated as a form of bloating and gas relief? Make sure you're lying down and don't do anything that feels uncomfortable. Slow, deep breathing will also help whilst you're massaging.

Brian Huwe and Mary Beth Ladenheim, acupuncturists in Virgina suggest a simple self-massage routine; 'Lie comfortably on your back. Place one hand (right hand for women, left hand for men) above your belly button. Place your other hand on top of the first hand. Then move your hands together in a circle around your navel. Do this 100 times. Then reverse the direction of the circle and repeat 100 more times.'

2. Avoid stress

Not always easy to achieve, but as stress is a major cause of bloating it can be beneficial to find ways to minimise stress in your life if you constantly battle bloating. Yoga can be a great stress reliever and the best part is, you can try it for free at home using a YouTube tutorial.

If you're not sure about yoga, why not try some gentle walking? According to a study conducted by Heriot-Watt University in the UK, taking a walk through green spaces could shift your brain into a calmer 'meditative' state - great for reducing the bloating. So grab the dog and go!

3. Mint tea

If fizzy drinks are one of the main causes of bloated tummies, then mint tea might just be one of the saviours of a bloated belly! Peppermint tea contains menthol oil, which is said to relieve spasms in muscle tissue. Peppermint tea could be a great way cure for a bloated stomach because it relaxes your muscles, allowing you to release any pent up gas - bloating and gas relief in one.

Try adding it to your post-dinner evening routine to see if it makes a difference to your tummy!

4. Fibre

If you think that the reason that causes your bloating is constipation, then slowly introducing more fibre to your diet is important.

We're don't mean going and filling up on bread and cereal, either. Apples, bananas, oranges and strawberries all have around 3 to 4 grams of fibre, plus carrots, beetroot and broccoli are all fibre-rich too without making bloating even worse. Time to tuck in!

5. Drink more water

Some bloating can be caused by fluid retention - which occurs when your body holds onto fluids in your soft tissue, joints and body cavities - and, although it sounds contradictory, drinking more water can actually combat this! As you drink more water, your body releases fluids, which could lead to less bloating, especially if you suffer bloating after eating.

Not sure if you're drinking enough water? According to the NHS we should be aiming for eight glasses of 200ml a day.

6. Don't skip breakfast

If you're feeling bloated then it can be tempting to skip meals and try to eat as little as possible, but this doesn't actually help the feeling. Eating little and often will mean you don't get full too quickly and start to feel sluggish or begin to bloat. It's important to start the day with a fibre and vitamin-rich breakfast, especially if you feel constipated. Anything with wholegrain is a great option for breakfast, whilst porridge will keep you fuller for longer, meaning you don't go crazy at lunchtime!

7. Parsley

Parsley is said to be a great remedy for bloating and gas relief thanks to its effects on gas in your body - as it aids in digestion and helps settle the gas.

If you're suffering from feeling sluggish or growing a bloated belly, either make tea with raw dried or freshly chopped parsley, add a bit to a salad or use as a spice in the foods that often contributes to your bloating - such as carbohydrates.

8. Ginger

There's a reason why your grandma always told you to eat a ginger biscuit when you felt sick as a child! Ginger is known for its anti-sickness and anti-bloating purposes, thanks to ability to expel gas from the digestive tract and sooth it - a great bloated stomach cure.

Ginger also contains anti-inflammatory and anti-bacterial properties, so it's great for relieving abdominal pain and bloating. Try some ginger tea or grating fresh ginger into your foods next time you're feeling uncomfortably bloate - you only need a small amount! 

9. Try a new diet

Sometimes it's not until we take a step back from our day to day diets that we realise we could be making healthier choices, especially when it comes to bloating. There are some really simple food swaps that could make a massive difference to how your stomach and gut feels day-to-day and whether you become bloated after eating.

Continued below...

Give our Beat the Bloat Diet a go and see if it makes a difference - we reckon you'll have a spring back in your step in no time at all!

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