7 Bloating Remedies for Better Digestive Health

Published: September 6, 2023, 4:30 p.m. IST

Why do I feel so bloated all the time? This question must concern you, perhaps, every day, and especially pushes you to rethink your diet, your exercises or any mistakes in your daily lifestyle. Bloating usually occurs when your abdomen feels tight and full. Gastrointestinal problems are from time to time quite common in patients of all ages, mainly due to diet-related problems. Symptoms such as Abdominal bloating, gas, upper abdominal discomfort, and belching are common in patients with dyspepsia (indigestion). These symptoms are sometimes linked to various other conditions such as gastroesophageal reflux disease (GERD). Let us explain some remedies for bloating.

Health Shots contacted Dr Balaji Laxminarayanshetty, Consultant – Medical Gastroenterology, Manipal Hospital, Whitefield, Bengaluru, to understand the reasons and remedies for bloating.

Bloating occurs when your stomach feels tighter and fuller long after meals. Image courtesy: Adobe Stock

All about GERD, dyspepsia and Helicobacter pylori infection

The expert says: “Gastroesophageal reflux disease (GERD) occurs when food in the stomach passes into the esophagus, leading to various symptoms such as stomach discomfort, burping, burning in the chest and even heartburn. feeling of choking due to acid reflux in the throat. With dyspepsia, patients often report feelings of heaviness or discomfort in the upper abdomen, especially after meals.

When it comes to bloating, belching and burping, endoscopy is often recommended to rule out stomach ulcers and esophageal obstructions or to assess the extent of damage to the food pipe from acid reflux. Another crucial consideration is Helicobacter pylori (H. pylori) infection, which can be tested for during an endoscopy.

“While we can address the lifestyle factors that are the real culprits behind these symptoms, we also should not rule out the fact that they could also hint at more serious underlying illnesses. For patients who have recently observed these problems, we recommend having blood tests and an abdominal ultrasound to rule out underlying causes. On the contrary, people experiencing these symptoms for a longer duration might not be as concerned. Still, further evaluation, including an upper gastrointestinal endoscopy, blood tests and abdominal ultrasound, is important to effectively treat these gastrointestinal (GI) problems, the expert says.

Remedies to prevent bloating, belching or burping

The main contributors to these symptoms are often linked to modern lifestyles, which include prolonged sitting hours (sedentary lifestyle) and high consumption of junk food, caffeinated drinks, coffee and tea, which can exacerbate symptoms.

To prevent and relieve these discomforts, it is important to adopt certain lifestyle changes. Here are some tips from our expert to avoid bloating, burping or belching.

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1. Dietary adjustments

Identify and avoid specific foods that trigger your symptoms. Some common foods that aggravate gastrointestinal problems include spicy foods, coffee, tea, milk, junk food, etc.

Also read: Manage bloating and gas problems with these quick natural solutions

2. Stop smoking and drinking alcohol

Quitting smoking and drinking alcohol can help relieve gastrointestinal symptoms.

Avoid foods that cause bloating! Image courtesy: Adobe Stock

3. Maintain a healthy weight

If you are overweight or obese, losing weight can greatly relieve symptoms. Find free time in the day to exercise and be active.

4. Hydration

It is essential to consume plenty of water throughout the day. At the same time, increasing your fiber intake also helps reduce constipation and bloating.

A word of caution: While you may want to increase your fiber intake, keep in mind that consuming too much fiber in your diet too quickly can cause even more gas or bloating.

5. Eat smaller meals

Eat small meals frequently rather than large meals and limit your salt and fat intake. Eat dinner early in the evening, at least two hours before going to bed, ideally before 7 p.m. Large portions stretch the stomach and lead to a buildup of gas and solids in the intestine.

A high salt intake in your diet can lead to water retention, and therefore gas. At the same time, a high intake of difficult-to-digest carbohydrates will trigger the fermentation process in the intestine, and therefore gas.

6. Go out for a walk

When you engage in any form of physical activity, whether it is walking after meals, the activity makes it easier to have a bowel movement and helps to pass away accumulated gas or stools. This is especially useful if a person is constipated. Talking a walk around the block helps relieve gas pressure instantly.

7. Yoga can be your savior

Various yoga poses position our abdominal muscles in a way that encourages the release of additional gases from the gastrointestinal tract. It is one of the best everyday bloating remedies. Doing yoga poses like child’s pose, happy baby pose, and squats can provide instant relief from any gas buildup.

Besides the common symptoms of stomach upset, bloating, and gas, there are a few warning signs that may indicate immediate medical attention.

These include:

• Unexplained weight loss
• Loss of appetite
• Recurrent vomiting
• Severe abdominal pain.

If these symptoms appear, consult a gastroenterologist for prompt medical attention who will conduct a thorough evaluation and help manage these symptoms effectively with medication, coupled with lifestyle and diet adjustments.

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