What Helps Against a Bloated Stomach? – This Is How You Get Rid of the Air in Your Stomach

What helps against a bloated stomach is primarily the change in eating and living habits. In addition to flatulent or intolerable foods, stress and lack of exercise can also be responsible for the development of a bloated stomach.

What helps against a bloated stomach – development and symptoms

While bloating is harmless in most cases, it can be uncomfortable for those affected. Many are familiar with the bloated and bulging stomach after a large meal. In addition to eating habits, illnesses or bad habits can also be responsible for your bloated stomach. In the following article we have compiled the causes and symptoms for you.

• Foods that cause gas: Gas is produced when certain foods are digested. These include cabbages, legumes, onions, garlic, fizzy drinks, unripe fruit, fresh bread, and greasy and fried foods.
• Food intolerance : The main symptoms of gluten and lactose intolerance are digestive problems. If you have an intolerance to certain foods, the intestines cannot digest certain food components such as lactose.
• Eating habits : Many people tend to have wrong eating habits. When you eat, air enters your stomach. If we eat too quickly, don’t chew enough, or talk a lot while eating and drinking, too much air enters the body and cannot be exhaled. Fast food also damages the digestive system.
• Lifestyle Habits : Lack of exercise is another cause of bloating. Stress also has a negative effect on our digestive system. When people are stressed, they breathe faster and take in more air. Stressed people often take too little time to eat.
• Irritable Bowel : If you can’t manage stress and psychological discomfort, it can develop into irritable bowel syndrome. This is usually harmless, but can be a great burden for those affected. In addition to a bloated stomach, an irritable bowel manifests itself through diarrhea, constipation and abdominal pain.
• Medical conditions : Bloating can also indicate serious medical conditions such as gastrointestinal infections, heart failure, cirrhosis of the liver, an intestinal obstruction, or pancreatic disease.
• Pregnancy : Due to the hormonal changes in the body due to pregnancy, the digestive system, among other things, slows down. Consequences are often digestive problems such as a bloated stomach.
• Symptoms of bloating : Bloating, frequent belching, abdominal pain, constipation or diarrhea, wheezing, bloating and stomach pressure.

Home remedies and tips on how to deal with bloating

Treatment for bloating depends on the cause. It is often enough to change your eating and living habits. In particular, avoiding foods that cause gas will help the bloated stomach to subside.

• Proper nutrition: Fiber stimulates digestion. They are predominantly found in fruits, vegetables and grains. You should reduce irritating foods and avoid incompatible foods. Warning: too much fiber can also cause flatulence. Feel your way towards a well-tolerated amount.
• Take your time eating: It is important to eat slowly while chewing thoroughly. As a result, the food is better broken down in the mouth, which relieves our digestive system. Another benefit is that we feel full faster when we eat slowly and mindfully.
• Herbal teas : Essential oils from herbs and roots such as peppermint or sage, as well as ginger, aniseed, fennel and turmeric have a relaxing effect and stimulate your digestive system. Brew the selected herbs with boiling water and let the tea steep for 10 minutes. It is best to drink your tea immediately after eating.
• Probiotics : These are live bacteria and yeast fungi that colonize our intestines and support the intestinal flora. Eat several servings of probiotic foods such as yoghurt, quark, sauerkraut, kefir, kimchi ( fermented vegetables) or miso (Japanese spice paste) every day.
• Exercise : Lack of exercise is one of the main causes of bloating. If you sit a lot, the gases build up in the intestines and the intestinal wind cannot escape. Try to plan a short 30-minute walk into your daily routine or do without the elevator and climb the stairs.
• Drink enough : If you don’t drink enough liquid, the intestines become sluggish and can no longer transport the chyme properly. Drink one to two liters of unsweetened tea, mineral water or diluted fruit juices throughout the day. Drinking apps help you not to forget to drink.
• Heat : It has a beneficial and relaxing effect on your gastrointestinal tract. Take a warm bath, drink warm tea or put a hot -water bottle on your stomach. Treat yourself to a good book or listen to your favorite music. This can help you relax.
• Intestinal massage : After eating, massage your intestines or ask your partner to help you. Loving touches also have a relaxing effect. Even light abdominal muscle exercises such as cycling while lying down have the same effect as a massage for the intestines.
• Healing earth and flea/linseed : Flea or linseed have a digestive effect. They can be used for both constipation and diarrhea. Healing earth binds toxins and gases in the body.

These foods are particularly flatulent

Some foods contain ingredients such as sulphur, carbohydrates or fats that promote gas formation in the digestive tract. The following chapter provides an overview of foods that are particularly flatulent. Not everyone has the same reaction to certain foods. Therefore, see for yourself which of the following foods you react to with a bloated stomach. It can be helpful to keep a food diary.

• Cheese : Types of cheese with more than 45% fat and especially gorgonzola, mold cheese, mountain cheese and camembert are among the flatulent foods.
• Meat and sausages : Fatty meats such as goose and duck are particularly flatulent because they are difficult to digest. Poultry skin in particular, as well as breaded and deep-fried meat, are very high in fat and difficult to digest. Also, be careful not to eat too much greasy sausage such as salami.
• Fruits and vegetables: Certain types of fruit and vegetables cause flatulence and should only be consumed in moderation. These include cabbage, onions and garlic, legumes, unripe fruit and berries.
• Bread : Avoid oven-fresh bread and industrial bread. Industrial bread contains a number of added sugars that are difficult for the intestines to digest.
• Caution : Some people complain of indigestion after eating wholemeal bread. In most cases, however, there is a gluten intolerance. Have your doctor carry out an intolerance test.
• Milk : Whole milk, sour cream, and cream are difficult to digest. If you do not suffer from lactose intolerance, you should be able to drink a glass of whole milk daily without any problems.
• Flavors and additives: Flavor enhancers and preservatives can be found in many instant soups, fast food and ready meals. One of the best-known flavor enhancers is glutamate. If possible, cook for yourself and make sure to use fresh products from the region or the organic supermarket.
• Beverages : Carbonated and sugary drinks like cola, as well as caffeinated drinks like coffee, can put strain on the digestive tract. Enjoy decaffeinated coffee or switch to unsweetened tea or diluted fruit juices.

Diet for bloating – with these foods you get rid of the air in your stomach

With the right diet, you can prevent bloating. Certain foods help support your digestion and relax your gut:

• High-fiber foods : Fruits and vegetables have a positive effect on our digestive tract. But the right dose is important. Too much unripe fruit and gassy vegetables can in turn support a bloated stomach.
• Ginger : It contains several active ingredients that prevent flatulence and has a relaxing and antispasmodic effect on the intestinal muscles. Ginger also has anti-inflammatory and antibacterial properties. Drink a cup of ginger tea daily or enjoy it in thin slices.
• Dairy products : yoghurt, for example, contains many lactic acid bacteria that are responsible for an intact intestinal flora.
• Fennel : It stimulates the production of digestive juices. In addition, the growth of harmful bacteria and fungi is inhibited. Brew a cup of fennel tea with meals.
• Garlic : It depends on the right combination: Garlic can both cause flatulence and have a preventive effect. For example, eat garlic soup and avoid combining it with other foods. Garlic relieves flatulence and cramps, thereby preventing gas formation.
• Lemon : Drink a glass of warm lemon water daily. A few squirts of lemon juice will suffice. Toxins are washed out of the body and digestion is supported.
• Pepper : Pepper makes food more digestible. The spiciness in the pepper supports the digestive tract and promotes digestion. However, some people don’t tolerate it very well.