Stomach bloating: At-home remedies proven to ease the condition and reduce symptoms

Easy Ways to Live Well: Steph McGovern discusses bloating

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Stomach bloating is typically the result of a build-up of gas in the gastrointestinal tract. The GI tract is a series of hollow organs joined in a long, twisting tube from the mouth to the anus. This channel breaks down food as it is transported through the body, helping the body to absorb nutrients and flush out excess matter. When there is a breakdown in this process, bloating can occur which can be both painful and uncomfortable. What home remedies have been proven to help reduce symptoms of bloating?

Home remedies to help ease bloating include:

Drink plenty of water

It may seem simple, but drinking water is effective and is a long-term solution to your constant bloating woes.

Health experts say a person should be drinking at least 1.5l of plain, still water daily with any less and a person can risk an increase in both constipation and bloating.

By keeping hydrated you can ensure things are moving along as they should with a reduction in your bloating.

Herbal teas

Herbs can help with bloating in many cases, and it could be as simple as swapping your regular daily brew with a herbal teabag.

Ginger, fennel and chamomile to name a few, all have carminative and anti-spasmodic properties which can help to keep bloating at bay.

Antispasmodics are commonly used in irritable bowel syndrome and help relieve some of the symptoms of IBS such as bloating and tummy pain.

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Fermented foods

If bloating is a longer-term problem, then introducing fermented foods into your diet can be helpful.

Examples of fermented foods include kefir, sauerkraut, or kimchi.

Underlying issues of bloating can often be caused by having an imbalance of bacteria in the gut with fermented foods helping to restore a healthy balance and reducing symptoms of bloating.

Foods you may be consuming which are unwittingly making your bloating worse include:

  • Alcohol
  • Chocolate
  • Drinks that contain caffeine, including coffee and tea
  • Dairy products
  • Sweets
  • Fatty or greasy food
  • Certain sweeteners, such as fructose and sorbitol

If symptoms of bloating are severe or persistent, it’s advised to always have this checked by your doctor.

In some cases, your local pharmacy or doctor may be able to offer short-term solutions for symptoms of bloating. 

These medicines may act as anti-spasmodic, or laxatives depending on your symptoms, but they are often less likely to target the underlying cause or provide a long-term solution.
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