How to reduce belly bloating: 4 tips
= To reduce belly bloating, regardless of the cause, some strategies can be adopted, such as reducing the consumption of milk, pasta and bread, as well as avoiding the consumption of foods rich in refined sugars.
Additionally, drinking fennel, lemon balm or mint tea throughout the day can also help prevent gas formation, facilitate its elimination and improve digestion, helping to reduce bloating.
When bloating is accompanied by constant abdominal pain or other gastrointestinal symptoms, it is important to consult a gastroenterologist so that a diagnosis can be made and the most appropriate treatment can be initiated.
Read also: Bloated belly: 9 common causes and what to dotuasaude.com/barriga-inchanda
Watch the video below for more information about the possible causes of a swollen belly and some ways to prevent and avoid bloating:
Some tips to reduce belly bloating are:
1. Healthy eating
To reduce bloating in the belly, it is important to eat foods rich in fiber that facilitate digestion, such as vegetables, cooked greens or raw leafy vegetables.
Furthermore, it is also important to reduce some foods that contribute to the formation of gases, avoiding eating more than one source of carbohydrates, such as pasta with potatoes, rice with potatoes or rice with beans, for example.
Read also: 12 foods that cause gastuasaude.com/foods-that-cause-gases
It is also important to reduce your intake of soft drinks, artificial sweeteners and carbonated drinks, and avoid the consumption of processed foods such as sausages, hot dogs and lasagna or frozen pizzas, for example.
You can also try stopping milk consumption for 4 or 5 days to see if the bloating subsides. If this happens, there is a possibility that the person is lactose intolerant, which causes gas and diarrhea. In addition to milk, gluten intolerance can also cause gas. Learn how to identify gluten intolerance.
2. Practice physical exercise
In addition to diet, there are some exercises that also help to eliminate swelling, such as:
Exercise 1
Lie on your back, bending and holding one knee, pressing it towards your belly. This exercise should be done in turn for each leg and should be repeated 20 to 30 times for each leg.
Exercise 2
Kneel down and try to sit on your heels, then stretch forward with your arms extended. This exercise aligns the end of the intestine with the anal sphincter, which makes it easier for gas to escape.
Learn how to do the exercise correctly in the following video:
3. Take probiotics
To reduce gas formation, eating natural yogurt or yogurt with active bifidobacteria daily, for breakfast, for example, is a good strategy. These yogurts contain bacteria that regulate food fermentation and gas production.
In addition, it is also possible to add probiotics in capsule or powder form to soups or drinks, which can be purchased at compounding pharmacies or stores specializing in natural products.
These probiotics balance the intestinal flora, reducing discomfort caused by bloating and gas.
Read also: Probiotics: what they are, benefits (and how to take them)tuasaude.com/what-are-probiotics
4. Drink tea for gas
Drinking natural teas is an excellent option to reduce bloating, as it helps eliminate gas. Some options are fennel, mint, chamomile and ginger tea, for example, which help improve bowel function, allowing feces to be eliminated more quickly, preventing the formation and accumulation of gas.
