Feeling like your stomach has turned into a 9 weeks pregnant belly? Well, you are not alone! Everyone experiences bloating a lot of times. Constipation after a long day of traveling, salty meals or your period can really make your belly uncomfortable and sometimes, painful. You might be feeling like a hot air balloon but the con is you are a lot uncomfortable. 

You can try debloating your stomach with different foods and trying out some habits which can prevent bloating. In this article, you will get to know some great tips for debloating and maintaining your digestion easily and at home! 

Read on to find out! 

What are the Symptoms of Bloating? 

There are very common and obvious symptoms of bloating you might have experienced. Some of the common symptoms of bloating are: 

  • Stomach Pain
  • Discomfort
  • Gas
  • Nausea
  • Diarrhoea
  • Heartburn

Other causes of severe bloating include blood in stool, vomiting, fever, and weight loss. 

What Causes Bloating? 

Bloating happens in your stomach (abdomen). It ensues when your gastrointestinal tract is filled with gas. Your stomach feels full or tight and it can be very uncomfortable. There can be many causes you are feeling bloated.

Causes of Bloating
Causes of Bloating

Here are some causes you are feeling bloated: 

1. Digestive Problems

The most common of all, digestive problems can result in bloating. Constipation, food allergies, and intolerances can cause bloating in your stomach which is followed by the gas build-up in the gastrointestinal tract making it worse. It can cause discomfort and uneasiness. 

2. Diet

Diet is also an important and common factor in frequent bloating. Eating too much sugar or salt and drinking fizzy drinks can cause your stomach to get bloated. Less fibrous food in the diet can result in bloating. 

3. Hormonal Change

You might have felt your belly becoming big and loud during your period. Well, it is because of bloating. Your hormones can change during your period which can make your stomach bloated and heavy. 

Tips to Debloat Easily and Quickly

If you are suffering from frequent debloating, it can be caused by a poor diet or problems with indigestion. Here are some simple debloating tips and tricks to avoid bloating again! 

1. Eat More Fiber 

Fiber is key to healthy digestion and stomach. Fiber helps you feel satiated and keeps your stomach smooth. You should have an adequate amount of fiber in your diet to stay healthy, not too little, and not too much!

If you are not used to eating too much fiber, you should not add in a lot and vice versa. You should consume at least 20-25 grams of fiber every day and drink a lot of water to balance the digestion. Eating fiber is key to debloating your stomach. 

2. Avoid Sugar Beverages

Consuming a lot of sugar can also affect your digestion. Fizzy drinks usually consist of a lot of sugar (even natural sweeteners can mess up your digestion). They can mess with your gastrointestinal tract and can lead to cramps, irritable bowel, and gas with a lot of bloating.

So, for debloating, you should try avoiding sugar beverages especially alcohol with sugar. Processed sugar should be staved off from your diet if you experience bloating too often. 

3. Change your Chewing Habits

Sometimes bloating can happen not because of what you eat but how you eat! Your mother may have scolded you to not eat too fast or talk while you eat, well guess what, she was right all along.

Tips for debloating
Tips for debloating

While eating too fast or chit-chatting in between, you are letting in a lot of air inside your stomach. So, you should try to avoid talking while eating and make a habit of eating slowly. Enjoy your food and eat it silently!

4. Reduce Salt Intake 

If you get bloated frequently, it might be because you consume a lot of salt in your diet. An excessive intake of sodium (salt) causes your body to retain water. Water retention is responsible for bloating in the stomach.

Exaggerated consumption of salt causes swollen and bloated belly and other areas of your body like hands and feet. So, cut down on salt to reduce bloating. This is one of the long term debloating tips you should apply in your lifestyle. 

5. Drink a Lot of Water! 

Hydration is always crucial for removing toxins from your stomach. When you are dehydrated, your cells retain water. Water retention causes bloating in your stomach. Drinking plenty of water is one of the best tips for debloating.

The water will flush out all the toxins and your stomach will function smoothly. Make sure to avoid sparkling or fizzy water or anything carbonated, those gas bubbles can make your belly bloated. 

6. Choose the Right Vegetables

Eating the right vegetables may prevent you from bloating. The key to debloating is eating the right vegetables. You should avoid gassy vegetables like cabbage, broccoli, cauliflower, and kale which can cause bloating.

Best tips for debloating
key to debloating

Eat foods that are rich in probiotics like yogurt, buttermilk, miso soup, sauerkraut, soft cheese, kefir sourdough bread, etc. These foods can help with indigestion, abdominal pain, and discomfort. 

7. Heat the Food

This might be a silly one but it can give you some relief from discomfort and pain. The heat in the food can alleviate the irritation and sometimes pain from bloating.

This cannot be a long-term solution to the bloating problem but it can lessen the discomfort you have when you are bloating.  Plus, warm food is yummy too! 

8. Take a Walk

This is one of the tips for debloating which can relieve your bloating quickly. Taking a walk after eating food can prevent your stomach from bloating.

Walking after eating your food can help you digest your food better and easier. Moving can stimulate the digestive system to contract and pass the gas easily. Put on your headphones and walk around your area until you feel better. 

These were some simple and easy tips for debloating you can put in your lives which can actually enhance your digestion as well as your lifestyle. If you still can’t debloat your stomach even after applying these tips for debloating, you should consult a doctor as it can be due to some underlying disease. 

Also read- Facial Bloating