What Is Abdominal Bloating?
Abdominal bloating is a condition where the tissues inside your stomach become bloated or enlarged. In fact, it almost feels like you have swallowed a balloon! Abdominal swelling can either be restricted to a small area inside your stomach or occur in a larger area. Nevertheless, in most cases, stomach bloating lasts only for a short period, depending on its cause. A bloated stomach or abdomen can be triggered by many factors. It could also be a symptom of an underlying disease or disorder. Let’s look at the main causes of this condition.
What Causes Abdominal Bloating?
The most common causes of abdominal or stomach bloating are:
Foods like beans, broccoli, cauliflower, or fizzy drinks – all of which produce gas Indigestion A change in your diet or not eating for too long Constipation Certain medications such as antacids, aspirin and opioidi A class of drugs that consists of pain-relieving properties, thus, used in anesthesia but could be addicting if taken frequently in high doses. painkillers Lactose intolerance Multivitamin and iron supplements Any underlying medical condition like irritable bowel syndrome, gastritisi A group of conditions that cause Inflammation of the stomach lining due to bacterial infection and regular painkiller intake. , cancer, or premenstrual syndrome.
If the bloating is caused by some underlying gastrointestinal or digestive disorder like IBS, following specialized diet, like a low-FODMAP diet can help.Now that you have an idea of what might have been causing you stomach discomfort and bloating, let us look at the symptoms that can help you detect its onset.
Signs Of Abdominal Bloating
If you experience any of the symptoms below in addition to feeling bloated, there is a high possibility that you are experiencing abdominal bloating.
Flatulence: Excessive gas inside your intestines Stomach feels tight and full Stomach pains Recurrent burping and/or belching Rumbles and gurgles from within your abdomen Fever Nausea or vomiting Fatigue
A study conducted on 54,127 participants across 26 countries found that 51.9% of them experienced abdominal pain within three months, out of which 11.10% experienced meal-related abdominal pain frequently. Out of these participants, those who experienced bloating might be attributed it to having more frequent meal-related abdominal pain. A bloated stomach can prove to be quite disturbing in the long run. Have you been suffering from stomach bloating? Are you on the lookout for quick and effective solutions to solve your problem? Then, go ahead and read on to find some of the best natural home remedies for bloating.
How To Treat Abdominal Bloating Naturally
Home Remedies For Abdominal Bloating
1. Tea
Teas are known for their calming effects on the body. You can opt for pre-made herbal tea bags or brew your own cup of goodness using these powerful herbs. Most of these teas are used as herbal remedies due to their healing properties.
a. Peppermint Tea
1 teaspoon of dry peppermint leaves OR a handful of fresh peppermint leaves 1 cup of water Honey (optional)
Do this at least thrice daily. Peppermint tea is extremely beneficial for curing digestive problems, including stomach bloating. If you are searching for one of the best home remedies for gas and indigestion, you may definitely try peppermint tea (1). Marissa, a blogger shared her experience about reducing bloating naturally in her blog. She said, “Tea is also amazing for reducing bloat. Peppermint and ginger are two of my go-to’s (i).”
b. Chamomile Tea
1 to 2 teaspoons of chamomile herb 1 cup of water Honey (optional)
You must drink this tea 2 to 3 times daily. Chamomile tea has been used for ages for its stomach healing properties . It exhibits soothing and relaxing properties that can help with abdominal bloating and flatulence (2).
2. Fennel Seeds
1/2 to 1 teaspoon of crushed fennel seeds 1 cup of water Honey (optional)
You can do this 2 to 3 times daily. Fennel seeds, scientifically known as Foeniculum vulgare, are quite popular for their digestive properties. They contain compounds called estragolei A colorless organic compound used as a flavoring agent or additive in food, cosmetic, and cleaning products. , fenchonei Colorless oily chemical compound smelling like camphor used to treat kidney, bladder, and urinary tract stones , and anetholei Aromatic compound that forms the main constituent of essential oils of aromatic plants like anise and fennel. that exhibit antispasmodic properties, which can be helpful in relieving stomach gas and abdominal bloating (3).
3. Baking Soda
1 teaspoon of baking soda 1 glass of warm water
You must do this at least once daily. Baking soda acts as an antacid and relieves indigestion. Its alkalinei A water solution with a pH of more than 7 that has the ability to neutralize or reduce the acidity of an acidic solution. nature can also counteract the hydrochloric acid in your stomach. This clears the gas, which, in turn, reduces abdominal bloating (4).
4. Ginger
1 inch of ginger 1 cup of water Honey (optional)
You can do this thrice daily. You can brew your own ginger tea using fresh ginger or use ginger powder. Ginger possesses carminative properties that can help to expel gas and relieve cramps and indigestion. This shows the efficiency of ginger in treating stomach bloating along with its symptoms (5), (6).
5. Pumpkin
1 cup of cut pumpkin 2 cups of water
Do this daily to combat stomach bloating faster. Being a natural source of fiber and potassium, pumpkin can be of great help in reducing stomach bloating (7), (8). The potassium in pumpkin can remove excess sodium from your body, which is often the culprit behind gas formation in your stomach.
6. Warm Lemon Water
1 teaspoon of lemon juice 1 glass of warm water
Do this once every morning. Lemons are natural diureticsi Class of drugs that remove excess salt (sodium) and water from your body through the kidneys and increased the production of urine. that exhibit mild laxative properties when mixed with warm water. This can be helpful in the treatment of salt-induced bloating as they reduce the amount of salt inside your body (9).
7. Caraway Seeds
1 teaspoon of caraway seeds 1 cup of hot water Honey (optional)
Do this thrice daily. Caraway (Carum carvi), also referred to as Persian fennel, exhibits antispasmodic and carminative properties that can be used to get rid of bloating and excessive gas in the stomach (10), (11). It is the presence of chemical compounds called carvol and carvene that imparts these beneficial properties to caraway seeds.
8. Anise
1 teaspoon of anise seeds 1 cup of hot water Honey (optional)
Do this 2 to 3 times a day. The antispasmodic properties of anise seeds (Pimpinella anisum) can aid the relaxation of your digestive tract, while its carminative effects can treat digestive issues like dyspepsiai A term used for frequent episodes of upset stomach or burning sensation in the upper abdomen, usually after eating and drinking. , which can lead to stomach bloating (12), (13).
9. Bananas
1-2 bananas Include one or two bananas in your daily diet. Eat this daily to combat stomach bloating naturally. Bananas are one of the most fiber-rich foods that contain high levels of potassium (14), (15). This makes them a great remedy for salt-induced stomach bloating as the high potassium content in them will regulate the sodium levels in your body.
10. Apple Cider Vinegar
1 tablespoon of apple cider vinegar 1 glass of warm water Honey (optional)
Do this once daily. Apple cider vinegar kickstarts digestion in your stomach with its enzymes and digestive properties, which helps in reducing gastric emptying and treating bloating and its symptoms (16), (17).
11. Castor Oil
1 teaspoon of castor oil 1 cup of any fruit juice
Do this whenever you feel bloated. Since abdominal bloating can also be caused by constipation, the use of laxativesi Medicines that contain chemicals or properties of a substance that increase bowel movements are mostly used to treat constipation. such as castor oil can help in eliminating its root cause (18), (19).
12. Detox Drink
1 cucumber 1 lemon 2 apples
Drink this juice once a day until the bloating vanishes. The high water content of cucumbers, in combination with the gentle laxative and diuretic properties of lemons and the high fiber content of apples, can help in eliminating excess salt from your body and relieve constipation (20), (21), (22). This can help reduce salt-induced water retention, a leading cause of bloating.
13. Essential Oils
a. Peppermint Essential Oil
3 to 4 drops of peppermint essential oil 2 teaspoons of any carrier oil (coconut or olive oil)
Do this once daily. Peppermint oil has antispasmodic effects that can relax your intestinal muscles and reduce bloating on external application (23).
b. Fennel Essential Oil
4 drops of fennel essential oil 2 teaspoons of any carrier oil (coconut or almond oil)
You can do this once daily. Fennel oil exhibits some amazing diuretic, antispasmodic, and carminative properties, which can help in relaxing your intestinal muscles and relieving gas, thus treating stomach bloating (24).
14. Green Tea
1 teaspoon of green tea leaves 1 cup of hot water Honey
Do this at least thrice daily. Green tea is a natural diuretic and is rich in antioxidants (25). These properties help in increasing the urine output, thus getting rid of the excess water that your body has been holding (26). This, in turn, helps to get rid of stomach bloating that occurs due to result of water retention. Additionally, green tea has been found to ease gas build-up and other digestive problems that can indirectly cause bloating (27).
15. Aloe Vera Juice
1/4 to 1/2 cup of aloe vera juice Drink about half a cup of aloe vera juice to get relief from stomach bloating. You can do this 1 to 2 times a day. Aloe vera is mostly used for its soothing anti-inflammatory effects, which can ease the irritation that accompanies a bloated stomach (28). Aloe vera has also been found to show mild laxative effects, which can be effective in the treatment of constipation and stomach bloating (29).
16. Coconut Oil
1 tablespoon of coconut oil Consume one tablespoon of coconut oil or add it to your salad or juice. Do this once daily. Coconut oil, with its anti-inflammatory properties, can help to get things moving in your intestine, thus treating abdominal bloating and its symptoms (30).
17. Yogurt
1 cup of plain yogurt Consume one cup of plain yogurt. Do this once daily. Yogurt is a natural probiotic that increases the levels of healthy bacteria in your body (31). These bacteria can accelerate your digestion, which can also help in reducing abdominal bloating (32), (33).
18. Pineapple Juice
1 cup of cut pineapples 1 cup of water
Drink this juice once daily. Pineapples are a rich source of an enzyme called bromelain, which is anti-inflammatory and can help in digestion by breaking down the proteins in your stomach. This can consequently help in reducing bloating in the stomach (34), (35). Do not drink pineapple juice on an empty stomach.
19. Orange Juice
1 to 2 oranges 1 cup of water
Do this once daily, before you have your meals. Oranges are a natural source of fiber and acids. The highly acidic nature of oranges can aid digestion by lowering the pH of your stomach (39), (40). This can indirectly help in treating stomach bloating. All the remedies listed in this article can be used to cure stomach bloating. You can try these remedies either individually or in combination for faster recovery. Additionally, taking a few precautions can help you avoid the recurrence of this condition.
Prevention And Relief From Abdominal Bloating
Avoid consuming gas-producing foods like cabbage, beans, and carbonated drinks. Avoid swallowing air while eating or drinking. Do not smoke. Avoid drinking alcohol. Do not eat more than your stomach can take. Treat constipation as it is one of the main culprits behind stomach bloating. Exercise regularly and maintain a healthy lifestyle. Practice yoga poses that can help ease digestion and gas problems such as the Vayu mudra.
Side Effects Of Abdominal Bloating
Some of the side effects and complications of a bloated abdomen that call for immediate medical attention include:
A pain or pressure in the chest Breathing difficulty Fatigue and dizziness Fever Vomiting blood or some black substance Severe and intolerable abdominal pain Rapid pulse Signs of jaundice such as yellow skin or eyes
You can get rid of abdominal pain and release trapped gas by massaging your bloated abdomen. Check out the following section to know more.
How To Massage To Relieve Abdominal Bloating
Sit or lie down in a comfortable position. Take slow deep breaths and relax your abdomen. Use a little bit of olive or coconut oil. Gently rub your hands together to generate some heat. Gently massage the right side of the abdomen in circular motions with your fingertips. Then move up towards your ribcage, across your left side, and towards the left side of the abdomen. Do this for about 2-3 minutes. Avoid pressing too hard as it may cause pain.
What kind of foods should be avoided when you have stomach bloating? Check out the infographic below to learn more about the natural beverages you need to have to soothe stomach bloating.Illustration: StyleCraze Design Team If you experience abdominal bloating, it is recommended that you minimize your sodium intake and avoid gas-producing foods like broccoli, cabbages, and beans. Why does alcohol cause bloating and gas? Alcohol can cause bloating if you are intolerant to any of the substances used in it. Also, alcohol has high levels of carbohydrates, which can contribute to bloating. Why does gas fill in your stomach and how is it relieved after passing wind? Indigestion or intolerance to any substance like lactose can cause stomach gas. When you pass wind, the accumulated gas is expelled from your body, and this provides temporary relief. If you are wondering how to get rid of indigestion, some home remedies, such as apple cider vinegar, aloe vera juice, and buttermilk, may prove effective. Do eggs cause bloating? Not usually. However, if you have an intolerance towards eggs, you may experience gastric upset symptoms like bloating and diarrhea. How do you massage a bloated stomach? Gently press your fingers on your abdomen and massage in a clockwise direction to release the trapped gas and clear out the large intestine. Movements should be small and circular. Repeat the process 3-5 times. Does lying down help ease bloating? There’s no evidence for this. But simply lying on the left side with knees bent can help relieve the trapped gas, as gravity helps push it to the colon. Does coffee cause bloating? Yes. Coffee, in some individuals, can stimulate the digestive tract and cause spasms in the bowels. This can lead to temporary bloating. Can drinking lots of water reduce bloating? Water intake is essential to maintain the body’s hydration levels. Drinking water can potentially reduce bloating by flushing out the excess fluids and ridding the body of excess sodium is one of the most common natural remedies for bloating.
Illustration: Home Remedies For Abdominal Bloating - 19 Effective Ways
Learn about natural remedies that can help manage gas and bloating. Watch the video below to discover some simple ways to reduce discomfort and get relief quickly.
