Home remedies for bloating: Use health benefits of ginger, peppermint, and more to relieve swelling
Diet tips: Bloating, a feeling of fullness or swelling in the abdomen, is caused by air or gas in the GI tract. High-fibre foods, carbonated drinks, and conditions like IBS contribute. Here are 10 remedies to reduce it naturally.
Bloating, characterised by a feeling of fullness, tightness, or swelling in the abdomen, occurs when the gastrointestinal tract fills with air or gas. Common causes include high-fibre foods, carbonated beverages, certain vegetables like beans and broccoli, and swallowing air while eating or drinking too quickly. Medical conditions such as lactose intolerance, gluten sensitivity, IBS, and constipation can also contribute to bloating. Hormonal changes, poor gut health, and imbalances in gut bacteria are other culprits. Here are 10 simple yet effective remedies, recommended by nutritionist Sonali Rawat, to help reduce bloating naturally. (Image: Canva)
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Ginger tea: Ginger tea is renowned for its digestive benefits. It contains compounds like gingerol and shogaol that stimulate digestion and alleviate gastrointestinal irritation. Drinking ginger tea can help reduce bloating by promoting the passage of food and gas through the digestive tract more efficiently. (Image: Canva)
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Peppermint tea: Peppermint tea is effective for relieving bloating due to its muscle-relaxing properties. The menthol in peppermint helps to relax the muscles of the digestive tract, allowing gas to pass more easily and reducing the sensation of bloating. Additionally, peppermint tea can reduce spasms in the gastrointestinal tract, making it a soothing option for easing digestive discomfort and promoting overall digestive health. (Image: Canva)
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Chamomile tea: Chamomile tea offers anti-inflammatory and antispasmodic benefits that can help soothe the digestive system. Drinking chamomile tea can reduce bloating by calming the muscles of the intestines and reducing spasms. (Image: Canva)
Apple cider vinegar: Apple cider vinegar is known for its digestive-enhancing properties. Mixing a tablespoon of apple cider vinegar in warm water and drinking it before meals can help stimulate digestive juices and improve digestion. This helps prevent bloating by ensuring that food is broken down more effectively. (Image: Canva)
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Fennel seeds: Fennel seeds are beneficial for reducing bloating due to their carminative properties. Chewing fennel seeds or drinking fennel tea helps relax the gastrointestinal muscles, promoting the expulsion of gas and relieving bloating. (Image: Canva)
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Warm water with lemon: Drinking warm water with lemon can aid digestion and reduce bloating. The acidity of lemon juice stimulates the production of hydrochloric acid in the stomach, which aids in breaking down food more efficiently. (Image: Canva)
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Probiotics: Probiotics are beneficial bacteria that help balance the gut microbiome, improving digestive health. Consuming probiotic-rich foods like yoghurt and kefir, or taking supplements, can enhance digestion and reduce bloating. (Image: Canva)
Bananas: bananas are rich in potassium, a mineral that helps regulate sodium levels in the body. High sodium levels can cause water retention and bloating. Eating bananas can help balance sodium levels, reducing water retention and bloating. (Image: Canva)
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Eat slowly: Eating too quickly can lead to swallowing air, which causes bloating. Taking your time to eat and chewing food thoroughly can prevent this. Eating slowly also allows your digestive system to keep up with the intake of food, reducing the likelihood of indigestion and bloating. (Image: Canva)
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Stay hydrated: Staying hydrated by drinking plenty of water is crucial for preventing bloating. Water helps flush out excess sodium from the body, reducing water retention and bloating. Proper hydration also prevents constipation, which can cause bloating. (Image: Canva) Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
