Home remedies for bloating: Make use of the health benefits of herbal bitters, turmeric, ginger and more

Sharma lists the following causes of bloating:

Fibre imbalance: Too little or too much fibre can lead to bloating.

Dehydration: Lack of water or consumption of high-sodium foods can cause bloating.

Bacterial fermentation: Some foods ferment in the colon, producing gas. Examples include dairy, high-fructose fruits, and beans.

Sugar alcohols: Found in processed foods, these are poorly absorbed and contribute to bloating.

Causes of bloating and burping: Ditch these foods to avoid bloating after eating and excessive burping

Menstruation: Hormone changes during the menstrual cycle can lead to bloating.

Eating too fast: Swallowing excess air from fast eating causes bloating.

Stress: Both mental and physical stress can lead to bloating.

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Ways to reduce Bloating

Sip on herbal bitters: Herbal bitters stimulate digestive juices, reducing inflammation and gas. Examples include angostura, dandelion, and gentian root.

Consume natural diuretics: Foods like celery, fennel, asparagus, and lemon act as diuretics, aiding in fluid and gas removal.

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Drink more water: Staying hydrated helps flush out excess sodium and water retention.

Avoid ice-cold drinks with meals: Cold drinks during meals can hinder digestion; opt for lukewarm water or hot tea.

Try digestive enzymes: Enzymes like amylase and lipase aid digestion, reducing gas. Look for supplements with these ingredients.

Snack on high-potassium foods: Bananas, avocados, and sweet potatoes help regulate fluid retention.

Avoid high-fibre foods: While fibre is important, too much can worsen bloating. Balance fiber intake for healthy digestion.

Add cayenne pepper to beverages: Cayenne stimulates digestion and relieves gas and pressure.

Try turmeric: Curcumin in turmeric has anti-inflammatory effects and improves gut health.

Consider taking magnesium: Magnesium citrate can kick-start digestion, but use laxatives sparingly and only under supervision.

Take apple cider vinegar shots: ACV balances gut bacteria and aids digestion; mix with water, cinnamon, and stevia.

Avoid multitasking when eating: Focus on chewing food thoroughly and enjoying meals without distractions.

Add ginger and lemon to your water: Ginger aids digestion and lemon may relieve menstrual bloating.

Exercise regularly: Aim for at least 20 minutes of daily exercise to promote healthy digestion.