Bloated belly, what now? The feeling of suddenly turning into a Michelin Man is anything but funny and can range from an uncomfortable feeling of fullness and bloating to severe abdominal pain. Women, in particular, are often affected by bloating and a swollen belly during their period, but ultimately, this problem probably affects everyone. Of course, we have a few smart tips up our sleeve to help you out on days like these.
But let's start at the beginning - where do bloating and gas actually come from?
There are various causes of bloating. These include unhealthy diet, stress, hormones, too much carbonation, but also eating too quickly. It is important to note that air in the intestines is completely normal and you generally don't need to worry about it. Even if your flatulence occasionally smells unpleasant, this is usually no cause for concern, as the odor comes from various gut bacteria in your belly that produce sulfur-like gases while breaking down food in your intestines.
Here are our top eight tips against a bloated belly:
Nutrition
If you often suffer from a bloated belly, it can definitely be due to your diet. This means you should avoid hard-to-digest foods. But the portion size of your meals also affects how your stomach feels. Try to eat smaller meals and make sure to chew thoroughly, as your chewing habits can significantly influence your digestion.
Another cause of bloating can be carbonated drinks – so if you frequently have a bloated belly and consume many fizzy drinks, it might be worth trying to reduce their intake.
Potassium
Bloating often occurs because too much excess sodium accumulates in your body. One simple measure you can take that also promises quick relief is to eat mild foods. These include bananas, avocados, and sweet potatoes – all of these foods help flush out excess water and sodium from your body.
Water
Another reason that can cause a bloated belly is that you are not drinking enough fluids. This makes the body feel it needs to store water and hold it back to avoid dehydration. But if you regularly drink plenty of water, the body knows it is continuously supplied with enough fluids and flushes out the water retention again. It is also important to note that carbonated drinks cause more air than usual to accumulate in your intestines. This means you might be better off avoiding them – as hard as that may be.
Exercise
If your bloated belly comes with gas, a little exercise is definitely advisable. You don’t need to do a hardcore workout – a short “digestive walk” is enough! Exercise in general stimulates your digestion and also increases intestinal movement. This helps your body expel the uncomfortable gases in your belly more easily. So take some time for yourself, put on your favorite music or podcast, and walk around your neighborhood until you literally feel lighter again.
Dandelion Root Tea
A bloated belly at work or before an important appointment? There is hardly anything more unpleasant and exhausting than that pressure feeling – and concentration naturally goes out the window. This tip is for days when the bloated belly urgently needs to disappear, and as quickly as possible. A true miracle weapon for this is dandelion root tea – a natural diuretic. A diuretic is a medicine that naturally causes the body to excrete excess water. As we explained in the previous section, too much water in the body can also lead to bloating and puffiness! The magnesium contained in Epsom salt also helps you excrete additional excess water from your body. It is basically a natural saline laxative. Especially for people who feel bloated, sore, and tired, a bath in Epsom salt is recommended. Dysbiosis in the gut can also lead to bloating and swelling. Dysbiosis describes the condition in the gut when the balance between “good” and “bad” gut bacteria is disturbed. This allows the “bad” bacteria to gain the upper hand, and unpleasant side effects such as digestive problems and flatulence can result. But how do I get my gut microbiome back in balance? Probiotics can be a suitable measure for this. They ensure that the body is supplied with enough “good” bacteria and that your gut microbiome can work optimally again. Try our Dailybacs® specially formulated for women and men and find out what effects taking them has on your body! Another very effective treatment method for bloating and a bloated belly can be a gentle abdominal massage. A belly massage helps the intestines relax on the one hand, and on the other hand, it helps “release” excess air from the belly. And how do I massage best? Lie on your back and use massage oil to avoid irritating your skin from the pressure. Start with gentle circular motions around your navel and gradually make the circles bigger. Epsom Salt
Gut Health
Massage
We really hope these eight tips can help you in case of a bloated belly.
