Bloating is an unpleasant medical condition that is manifested with swelling and usually is caused by excess fluid or gas that increase the diameter of the stomach.

Medical experts explain that in most cases, the bloating is caused by the diet, food intolerance, but bloating also might be caused by certain medical condition.

Below we are going to present you a list of 10 methods that will help you to reduce the bloating on a completely natural way:

  1. Don’t Eat Too Much At A Time

Doctors explain that many people feel bloated after eating a heavy meal. Namely, after eating some huge meal, the person feels uncomfortable and the problem is sensory.

Patients who are dealing with bloating experience discomfort even after eating a small portion, unlike people who rarely experience bloating.

In order to solve the problem with an increased sensitivity to food in the stomach, you should eat small portions and chew the food slowly.

  1. Rule Out Food Allergies And Intolerances To Common Foods

Food allergies or food intolerances are common cause of bloating. Namely, when you consume food that you are intolerant to, you will experience bloating, gas production or even diarrhea and vomiting.

Some of the foods and ingredients that cause bloating are: lactose (contained in milk), fructose, wheat and gluten, eggs, etc.

Medical experts explain that lactose intolerance and fructose intolerance are related to many digestive symptoms, including bloating. Egg allergy often causes bloating and gas, as well as other digestive problems. It is also important to mention that being allergic to wheat or intolerant to gluten is a very common condition that causes many different digestive issues, including bloating.

If you experience bloating after consuming some of these foods, try to avoid them and find out if certain food causes the problem. However, if you consider that you have a food allergy you should visit a doctor.

  1. Avoid Swallowing Air and Gases

It is scientifically proven that there are two sources of gas in our digestive system: the air (gas) we swallow while we eat or drink and gas produced by the bacteria in the gut. Carbonated beverages (such as soda or fizzy drinks) contain bubbles with carbon dioxide and after drinking these beverages, the gas that is released from the liquid reaches the stomach.

In addition to that, we are swallowing air while we are talking, eating while in a hurry, chewing gum and drinking through a straw.

  1. Don’t Eat Foods That Give You Gas

Certain types of food might produce excessive amounts of gas. Namely, foods high in fiber, such as beans, lentils and whole grains make you more gassy and bloated.

To prevent this, you can keep a food diary and find out which foods increase the gas in your stomach and make you feel bloated. Also, reduce the consumption of beans and fatty foods.

  1. Try A Low FODMAP Diet

Statistical data shows that irritable bowel syndrome (IBS) is the very common digestive disorder that affects about 14% of people. IBS is manifested with abdominal pain, discomfort, bloating, diarrhea and constipation. About 60% of patients who suffer from explain that bloating is the worst and most unpleasant symptom.

According to recent scientific studies, indigestible carbohydrate known as FODMAPS can significantly exacerbate symptoms in patients with irritable bowel syndrome.

FODMAP – Fermentable, Oligo, Di-, Mono-saccharides And Polyols.

Therefore, a low-FODMAP diet can reduce the unpleasant symptoms of IBS, but people who experience bloating or some other digestive issues can also try this type of diet.

High-FODMAP foods are onions, garlic, wheat, broccoli, cabbage, beans, artichokes, cauliflower, apples, watermelon and pears.

  1. Be Careful With Sugar Alcohols

Sugar alcohols (such as sorbitol, xylitol and mannitol) are sweeteners contained in sugar-free foods and chewing gums and it is believed that are safe alternatives to sugar. However, studies have showed that these sweeteners can lead to digestive problems. To be more precise, sugar alcohols reach the bacteria in the large intestine, which digest them and furthermore produce gas.

  1. Take Digestive Enzyme Supplements

In the pharmacies there are some over-the-counter products that significantly can reduce the bloating. The supplemental enzymes break down indigestible carbohydrates and thus reduce the unpleasant bloating.

Lactase: an enzyme that is particularly beneficial for people who suffer from lactose intolerance.

Beano: contains an enzyme called alpha-galactosidase that breaks down indigestible carbohydrates from certain foods.

  1. Don’t Be Constipated

Doctors explain that constipation is one of the most common digestive problems that often causes bloating. For some people, foods high in soluble fiber are beneficial and solve the problem with constipation, but people who have gas or bloating need to be very careful, because this type of food might worsen the condition.

When it comes to constipation, increased physical activity or magnesium supplements significantly improve the condition.

  1. Take Probiotics

Bacteria in the intestine that produces gas is another common cause of bloating. According to some clinical trials, there are probiotic supplements that efficiently decrease the production of gas and bloating in individuals who experience digestive problems. Additionally, there are studies which have proved that probiotics only reduce the gas, but don’t reduce the symptoms of bloating.

However, it is certain that probiotic supplements offer many benefits for the digestive health, so don’t hesitate to try them if you experience bloating or some other issue.

Many doctors recommend kefir as it provides sustainable probiotics.

  1. Peppermint Oil Can Help

Another cause of bloating might be altered function of the muscles in the digestive tract. In order to reduce the muscle spasm, many patients take antispasmodics, but instead of taking drugs, you can try peppermint oil. This oil is a natural alternative that is incredibly efficient and can provide you the same effects as pills.

It is important to mention that there are studies which have proved that peppermint oil can efficiently reduce the symptoms in IBS patients, including bloating.

See A Doctor To Rule Out A Chronic And/Or Serious Condition

If you experience bloating for a prolonged period of time, even after making changes in diet and taking probiotic supplements, or if the condition gets worse all of a sudden, you need to visit a medical expert – immediately.

Bloating might be caused by some chronic and serious medical condition, and sometimes it is quite complicated to diagnose a digestive problem.