Abdominal Bloating: Common Causes and Home Remedies

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experiencing bloating. Bloating is a condition that causes your abdomen to feel tight and full and your stomach to appear swollen. Moreover, bloating can sometimes be accompanied by pain, excessive gas, abdominal rumbling or gurgles, and frequent burping or belching.

Usually, bloating goes away in some time, but some people might experience this issue repeatedly. For these people, having pills for bloated stomach is the ideal solution. However, you can still try many things at home to relieve the discomfort.

In this article, you can learn some common causes of bloating and tips to relieve the discomfort at your home.

What are the Symptoms of Bloating?

Here listed are some common symptoms of bloating:

  • Stomach discomfort
  • Gas formation in the stomach
  • Stomach pain
  • Frequent burping or belching
  • Abdominal rumbling or gurgling

The following symptoms can accompany severe bloating:

  • Nausea
  • Blood in the stools
  • Vomiting
  • Diarrhea
  • Vaginal bleeding
  • Heartburn
  • Noticeable weight loss

Common Causes of Bloating and Home Remedies to Relieve the Discomfort

Let’s discuss what can cause your abdominal to bloat and tips you can follow at your home to relieve the discomfort:

1.     Constipation Can Commonly Cause Constipation

Some people who spend much time at home might not move as much as a healthy person should. In addition, people tied to the desk are usually less active because of their job requirements. They might also be eating processed foods. All these things can lead to constipation. An individual having constipation might experience:

  • Fewer bowel movements than a normal person
  • Difficulty passing stool
  • Passing lumpy stools that look like pebbles

At-home tips to relieve bloating

  • Mix up your diet

If you frequently have a bloated stomach, consider increasing your fiber intake. Some foods rich in fiber include whole grains, fruits with skin, beans, nuts, and vegetables. In addition to increasing your fiber, drink plenty of clear liquids and water.

You can add herbal teas such as chamomile, turmeric, ginger, peppermint, or fennel tea into your diet. These teas can aid digestion, relieve water retention and gas, and thus reduce bloating. Making these changes to your diet will help soften the foods you eat, letting you pass your stool easier.

  • Try fiber supplements or stool softeners

Your busy schedule might not allow you to experiment with your diet and consume fiber-rich foods. In such a case, you can shop for over-the-counter fiber supplements, stool softeners, or even the best pills for constipation. When considering adding these supplements and medications to your diet, don’t miss out on following the instructions on the label.

  • Don’t miss out on your workout sessions

Regular exercise can help your body function more efficiently. Devoting at least thirty minutes to exercise can help tone the walls of your large intestine, allowing you to pass the stool smoothly.

2.     Excess Build-Up of Gas

Gas is a normal part of the digestion process. However, excess build-up of gas can cause bloating and pain. Gas can build up in your digestive tract when the undigested food gets broken down in your colon. It further produces methane and hydrogen, which are naturally passed as gas in your digestive tract.

In addition, gas can build up when you swallow more air when eating or drinking than other people usually do. Burping and flatulence are two common ways for swallowed air to leave the body. However, delayed emptying of the stomach and gas accumulation can cause bloating and abdominal distension.

At-home tips to relieve bloating

If you experience bloating because of gas accumulation, consider modifying the food intake and have bloating tablets in the correct dosage. Some common drinks and foods that can cause bloating include high-fat foods, carbonated beverages, fried and spicy dishes, and lactose in milk, yogurts, and cheese. You should avoid having these foods if you frequently experience bloating.

3.     Hormones Might be the Culprit

It’s common for women to experience bloating, abdominal pain, and cramps before or after their period. It usually happens because of hormonal changes that regulate women’s menstrual cycle.

At-home tips to relieve bloating

If you experience abdominal bloating before your period, consider trying these prevention methods:

  • Consume low-sodium foods

According to the American Heart Association, an individual should consume around d 2,300 grams or one teaspoon of salt daily. Consuming low-sodium food before your period will help prevent you from feeling bloated. In addition, it will maintain electrolyte balance, with sodium being the vital component of electrolytes. It will maintain your body’s pH value, ensuring your muscles’ functionality and preventing abdominal cramps and pain.

Instead, you can have flavor foods with herbs like thyme and oregano, natural acids like lime and lemon, and pills for bloated stomach to relieve the discomfort.

  • Avoid alcohol

Drinking alcohol before your period can affect your sleep cycle, leading to inflammation and swelling. Moreover, excess alcohol intake can cause diarrhea, contributing to abdominal bloating and pain. Before the period, consider replacing alcohol with decaffeinated beverages and water.

  • Drink plenty of water

Drinking plenty of water will help you flush out excess salt out of your system that could lead to bloating during your period. It’s advisable to drink 48 to 64 ounces of water every day.

  • Exercise regularly

It might not be possible for you to indulge in rigorous exercise before your period. But you can still do low-impact exercises like yoga and walking to prevent bloating. These exercises will aid you in breaking a sweat and releasing feel-good chemicals.

4.     Eating More Calories than Usual

Often, people find it interesting to bake when they are off their schedule. However, consuming excess calories, especially those found in baked foods like cookies, bread, and cakes, can add to your weight and cause your belly to bloat.

The best tip to avoid consuming more calories than usual is to reserve high-calorie baked food recipes for special occasions rather than experimenting with them weekly.

Concluding Words

Knowing the common causes and at-home tips can help relieve the discomfort without seeking medical help. However, you should talk to your doctor if diet and lifestyle changes don’t alleviate abdominal bloating. These healthcare professionals can find the cause of your bloating and prescribe the best anti bloat pills.

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