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8 + 8 Remedies to Prevent and Cure Bloating and Gas

8 + 8 Remedies to Prevent and Cure Bloating and Gas

If you often feel something heavy settled in your belly and weighing you down along with that uncomfortable tightness in the abdominal region which doesn’t let you concentrate on your daily routine activities, you should understand that bloating and gas are the culprits! Bloating is the result of gas build up in your stomach and intestine. What’s the remedy then? Flatulence and belching. Yes they may sometimes make you embarrassed but they in fact, save you from more painful situations like bloating and gas pain. You must pass gas out of your body through belching and flatulence or have bowel movement, whatever can be done, to get relief from bloating. However, sometimes these natural processes seem so difficult to do. Bloating blocks all of them! There are, however, many home remedies to prevent and cure bloating and gas. Prevention is always better than cure, so we start with remedies to prevent bloating.

8 Home Remedies to Prevent Bloating and Gas

Everyone of us produce intestinal gas but not all of us are destined to suffer from bloating and gas pain. This is a point we all must think about. Why is that the other members of your family do not complain of any abdominal discomfort and you do? There must be something missing or even something wrong in the way and the things that you eat or do. Check the below list and see if you need to do or stop doing something to prevent bloating.

Improve your Eating Habits to get Rid of Bloating

Not only what you eat but how and when you eat are also important.

1. Eat at frequent gaps to stop bloating

Remaining hungry for a very long time can cause gas but eating too often can also lead to bloating along with gas pain. It is good to eat only when you feel hungry. This means you have fully digested your previous meal and are ready to give some more food or snacks to your body. If you don’t go by hunger principle, at least give a gap of about 3 hours before you snack or have the next meal.

2. Chew your food properly to prevent bloating

When you have large bites and push the food hurriedly into your stomach, you are moving towards indigestion which in turn produces more gas and leads to bloating. Also chewing fast can make you swallow more air, one of the causes for bloating. Also don’t talk while eating. If eating with family, friends or in group, put your spoon and fork to talk before you resume eating. If you use dentures, ensure to fit it properly.

3. Drink things properly to avoid bloating by swallowed air

It’s not only foods but drinks also that can lead to bloating and gas. Avoid having carbonated drinks. The air bubbles in them get trapped in your stomach. It’s a myth that cold drinks help in digesting foods. In fact, nothing cold should be taken while eating, they hamper digestion process. Do not even drink water for 30 minutes after your meals to let your digestive juices remain intact and work properly. Do not drink with straw or bottles having narrow mouths. Use glass or cup instead.

4. Avoid foods that trigger your bloating

You are the best judge when it comes to deciding what foods are leading to bloating in your abdomen. Keep a watch, better even, maintain a diary of foods for a few days and mark those foods that gave you bloating problem after having them. Now just avoid them- you may cut down on them or totally discard them, depending upon the severity and intensity of bloating they produce. Here is a list of some common food items that lead to bloating.
• Milk and dairy products
• Beans
• Nuts (like ground nuts and cashew)
• Pulses
• Root vegetables like potatoes, cabbage, onions, garlic, cauliflower, radish, cucumber, peas
• Whole grains and flours
• Fruits like apples, grapes, bananas
• Eggs
• Fatty foods
• Fried foods
• Fermented foods
• Bakery products like cakes and pastries
• Raw vegetables
• Rich gravies and sauces

Just don’t eliminate all of them from your diet. It’s not essential that you’ll get bloating by eating all of them. You need to experiment and then decide what to eat and what not to eat as per your body’s demand.

5. Include natural probiotic foods in your diet to avoid bloating

They have good bacteria in them similar to those that you already have in your stomach. Having probiotics in your diet will further aid in digestion and thus stop bloating. Yogurt is the best natural food to have when looking for healthy bacteria to support digestion. But please do not add salt or sugar or even fruits to your yogurt. Have plain yogurt, if possible, with at least two big meals of your day.

6. Remain active after having food to prevent bloating

Don’t lie down just after having your meals. If not walking, at least sit for a while. Lying down immediately will hamper your digestion. When your body is vertical, you digest your food better. This is because of gravity and muscle contractions. Falling asleep lowers your metabolism so stay awake for some time, even if not for 2 hours which is the ideal time gap between eating and sleeping.

Exercise to Prevent Bloating and Gas Problems

7. Move your body to avoid constipation related bloating

Exercising is good for your overall health and not only for bloating. However, because we are talking about gas related bloating, we’ll lay emphasis on benefits of exercising for preventing bloating. Lack of physical activities can lead to constipation which is yet another cause of bloating. As constipation blocks your bowel movement, it is but natural to have that feeling of fullness and tightness in the abdominal area. Swimming, cycling, aerobic, yoga, stem climbing, jogging- whatever exercise you can do, you must do to stop bloating. If not anything else, at least take to walking (brisk walking) for not less than 40 minutes a day.

8. Do these yoga asanas to release gas and get relief from bloating

Yoga, the age old physical wellness stream from India, includes many asanas (poses) that can help you keep bloating and other gastric problems at bay. Here are 3 top yoga poses that can help you with your indigestion led bloating.

Pada Hastasana (Hands to Feet Pose)

It not only improves digestion but also the increases flexibility of spine, makes your legs strong, and helps in blood circulation towards your head. If you, however, have spinal problems, do not do this yogasana or consult with your physician before doing this.


Steps for doing Pada Hastasana
• Stand straight with your feet placed side by side, touching each other.
• While inhaling, raise your arms up, above your head.
• Now bend forward taking your hands down to touch your feet.
• Keep on bending forward slowly so that your stomach touches your upper legs.
• Place your hands beside your feet and and breathe deeply while stretching your legs to remain straight and your head to touch your legs till the point you can.

Supta Vajrasana (Reclining Thunderbolt Pose)

It is a very good posture for improving digestion and stamina too. It cures neck problems, strengthens your back, knees and thighs; reduces fat and sweat odor too.

Steps for doing Supta Vajrasana
• Bend your knees and sit on your feet with toes touching and heels supporting your hips.
• Slowly bend backwards, placing your arms and elbows on the ground.
• While making an arc with your back, bring your head down to touch the ground with it.
• Place your hands on your thighs.
• Your lower legs should stay in touch with the floor. You may separate your knees if needed. Do not overstretch your muscles or ligaments.
• While in this reclined arch position, close your eyes and relax your body, breathe deeply and slowly.

Supta Pavanmukta Asana (Wind Releasing Pose)

This pose, as its name suggests, helps in releasing gas out of your body. This improves digestion and cures bloating. Not only this, it also improves blood circulation in legs; helps curing joint pains, back pain and spondylitis; strengthens legs and hips; cures acidity, and even diabetes and high blood pressure.

Steps for doing Supta Pavanmukta Asana
• Lie down on your back.
• Bend your left knee and bring your hands forward to wrap around the knee.
• While holding your knee, raise your head forward and touch the left knee.
• Stay in this position for about half a minute and release.
• Repeat the whole process with right leg.
• You may also then bring both the legs forward, hold with hands together to touch your chest and raise the head to stay in the pose for 30 seconds.

8 Home Remedies to Cure Bloating and Gas Pain

Although prevention is the best cure, you might still have that feeling of fullness and discomfort in your stomach sometimes. For those times, here are some natural remedies for you.

1. Have Mint Tea for Bloating

Peppermint is one of the herbs that have been used since ages to cure stomach problems including indigestion and bloating. It’s aromatic oil, menthol, pushes bile secreted by liver to flow into the duodenum which in turn promotes better digestion. Menthol is also known to be a good antispasmodic meaning it calms your muscles of digestive system. It’s not a coincidence that your grandma gives you peppermint to cure those cramps in your stomach.

You will need:
• Fresh mint leaves- 4-5 (or use 1 tsp of dried mint)
• Water- 1 cup
• Sugar or honey (optional)- to taste

Directions to make mint tea:
• Boil the water.
• Add mint to it.
• Let it steep for 5 minutes.
• Pour the tea in a cup discarding the leaves.
• Add sugar or honey if using.

Have 2-3 cups of mint tea to get relief from bloating.

2. Ginger root Tea for Bloating

Just like menthol of peppermint, gingerol and shagaol along with other volatile oils present in ginger helps digestion and relieves you from bloating. Ginger is also a fine muscle relaxant and thus relieves gases trapped in your digestive system helping in flatulence. So make yourself ginger tea.

You will need:
• Ginger- 2 inch piece
• Water- 1 cup
• Honey (optional)- 1 tsp
• Lemon (optional)- 3-4 drops

Directions to make ginger tea
• Cut the ginger in thin slices.
• Heat the water. You don’t need to boil it but make it very hot.
• When the water gets very hot, add the ginger slices.
• Cover and let it steep for 5 minutes.
• Strain and add lemon and/or honey if using.
• Have this tea twice or thrice a day.

3. Cinnamon Tea for Bloating

Hot beverages with stomach soothing ingredients are really magical when you are suffering from bloating. Cinnamon has been used by Chinese medicine and Ayurveda since ages to treat many medical conditions including bloating and gastric troubles. Wit its anti-inflammatory properties, cinnamon can be very helpful in treating your bloating.

You will need:
• Cinnamon stick- 1 (you can also use 1 tsp cinnamon powder)
• Water- 1 cup
• Sugar or honey or some natural sweetener (optional) – as per taste
• Black tea (optional)- 1 tea bag or 1 tsp if using dried tea leaves.

All the optional ingredients are for enhanced taste of the tea.

Directions to make cinnamon tea
• Boil water.
• Place the cinnamon stick (or powder) in a cup.
• Pour the hot water over it.
• Cover and let it steep for 5 minutes.
• Add the teabag (or dried tea) if using.
• Leave for 2-3 more minutes.
• Strain and add honey or sweetener if using.
• Have this tea 2-3 times a day.

4. Chamomile Tea for Bloating

In the list of herbal tea for bloating, chamomile finds its coveted place due to its effective use traditionally. Chamomile again has anti-inflammatory and antispasmodic effects that can give you instant relief from bloating.

You will need:
• Chamomile flowers- 1 tbsp
• Water- 1 cup
• Honey- as per taste

Directions to make chamomile tea
• Wash the flowers well with water.
• Boil the water.
• Add chamomile flowers into it.
• Cover and steep for 5 minutes.
• Strain the tea into a cup.
• Add honey and have the tea.

While you can have this tea twice or thrice a day, if you regularly suffer from bloating, it is recommended to have chamomile tea daily after dinner before you go to bed. This soothing tea with relaxing properties will not only help you with your digestion but will also help in other ailments like skin problems, cough and cold.

5. Clove Oil for Bloating

If you have the feeling of nausea too with your bloating, you better use clove oil to treat it. Its component eugenol makes clove antifungal, anesthetic and antiseptic which can also inhibit food-borne pathogens and various other bacteria. Like cinnamon, cloves can relax the smooth muscle lining of your digestive tract to grant you relief from all gastric problems like diarrhea, gas, bloating, intestinal spasms, even nausea and vomiting.

You will need:
• Clove oil- few drops
• Water- 1 glass

Directions to use clove oil:
• Pour water in a glass.
• Add few drops of clove oil int.
• Mix well and have this water.

You should have this water every morning to feel light after meals during the day.

6. Bergamot Essential Oil for Bloating

Bergamot oil is a cold-pressed essential oil which is extracted from inside the rind of a bergamot orange fruit. There are two ways of using this oil for bloating- one is by massaging and the other is by having the liquid internally. As this oil is used as a citrus flavoring agent mostly in gelatins and puddings, you can rest assured about its internal usage.


1st way of using bergamot oil

• Take a few drops of bergamot oil on your palm.
• Rub your stomach with this oil gently.
• After sometime, you will feel the warm and soothing effect of this oil and get relief from your abdominal discomfort.

2nd way of using bergamot oil

You will have to make a tea.

You will need:
• Black tea bag- 1 (else use 1 tsp dried black tea leaves)
• Bergamot oil- 1-2 drops
• Sugar or honey (optional)- as per taste

Directions to make bergamot tea
• Boil the water.
• Add black tea in it and steep for 5 minutes.
• Add bergamot oil drops and let it steep for another 2 minutes.
• Pour in a cup.
• Add sweetener if using.
• Have the tea.

This tea can cure colic and indigestion effectively. This also helps in reducing spasms in your stomach by relaxing the intestines and reducing its swelling. You may even have Earl Grey tea which is nothing but a tea blend with the distinctive flavor and aroma obtained from the oil extracted from the rind of the bergamot orange.

7. Fennel Seeds for Bloating

This is, by far, the most easy and effective home remedy for bloating. You just have to chew few fennel seeds after having meals to aid your digestion. You may also have it in form of tea. This rich in magnesium herb, fennel, is a fine natural antacid and mouth freshner. In India, people traditionally chew fennel seeds after meals to help digestion. Anethol and Fenchone components of fennel seeds reduce spasms in your intestinal tract. Many of the studies have concluded that fennel can encourage the production of bile to help digestion and may also have diuretic, pain-reducing and anti-microbial effects. There are two ways of using fennel seeds for bloating.

1st way of using fennel seeds

• Store and even carry fennel seeds with you in a small air tight container.
• After meals, take out few seeds (about ½ tsp) and chew them slowly.
• Choose the greener fine variety of fennel seeds for chewing. They are naturally sweet and have mouth refreshening properties. The yellow fennel seeds that are not so fine in texture are used in cooking.

2nd way of using fennel seeds

Make tea with fennel seeds.
You will need:
• Fennel seeds- ½ tsp
• Water- 1- ½ cup

Directions to make fennel seeds tea
• Boil water.
• Add fennel seeds and let it boil for another 5 minutes. Keep the pot covered.
• Strain the tea.
• Let it cool down.
• Have this tea twice or thrice a day.

8. Carom Seeds-Ginger Remedy for Bloating

This is an Ayurvedic remedy for which you have to use a variety of ingredients in prescribed quantities. All these ingredients are recognized as effective digestive aids individually too. You need dried ginger and carom seeds in equal quantities. Lime juice is needed in just double quantity. I have mentioned quantities accordingly. You can increase or decrease them as per your need but maintain the required proportion.

You will need:
• Dried ginger powder- ¼ tsp
• Carom seeds (ajwain)- ¼ tsp
• Lime juice- ½ tsp
• Black salt- a pinch of it
• Warm water- 1 cup

Directions:
• Add ginger, carom seeds, lime juice and black salt.
• Let it stand for 10-15 minutes.
• Pour warm water over them.
• Have this water twice a day to get relief from bloating and gas pain.

About Sara

Sara is a Boston-based registered dietitian who works with clients to improve their health by optimizing nutrition. You can find her running, sweating in hot yoga, cooking in the kitchen, dining out, or exploring. Eating Food-Mostly Plants, and improving our relationship with food, is the secret to lifelong health in her eyes.
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