Bloating is that uncomfortable sensation in your stomach that may feel like you’re being stuffed full of gas or air. While some causes of bloating require medical intervention, others can be managed at home through simple lifestyle modifications.
Eating more high-fiber foods is an effective way to promote digestive health and naturally deflate your stomach. A diet consisting of fruits, vegetables and whole grains with plenty of water will help keep things moving along smoothly.
Lemon Water
Lemon water is an excellent way to get a boost of Vitamin C, which is vital for maintaining your immune system. Additionally, it helps keep your GI tract in tiptop condition by loosening toxins and relieving painful symptoms associated with indigestion like heartburn or gas.
Finally, mint can freshen your breath by stimulating saliva production in the mouth, which helps eliminate bad bacteria. This is especially beneficial if you suffer from chronic stomach irritation or digestive issues that cause your breath to smell foul.
Kristen Arnold, MS, RD, CSSD – sports dietitian and cycling coach – recommends adding lemon to your water to encourage you to stay hydrated throughout the day. Doing this helps your body stay hydrated and prevents bloating in Bicycling magazine’s opinion.
Caraway Seed Water
For those suffering from bloating, drinking caraway seed water is an effective natural remedy. These seeds are packed with fiber and have been used for centuries to soothe digestive issues.
Antispasmodics also work to stimulate digestion, relieving stomach spasms. You can take them in tea form for relief of bloating, cramps and pain as well.
Seeds contain potassium, which helps keep blood pressure under control. Furthermore, they provide a great source of antioxidants. Antioxidants help combat free radicals that damage cell membranes and lead to chronic illness.
Bananas
Bananas are an effective natural remedy for bloating, as they increase the stomach’s probiotic bacteria that combat bloating. Furthermore, bananas contain potassium which helps reduce gas and water retention.
They’re low in calories and a great source of fiber, helping you feel full for longer. That makes them an ideal snack when you’re looking for something healthy and filling, but it’s best to pair them with protein or fat for sustained energy.
Bananas are also an excellent source of antioxidants, which can help combat oxidative stress. Unfortunately, because bananas contain high amounts of potassium, some people may experience an excess buildup of potassium in their bodies (known as hyperkalemia).
Apple Cider Vinegar
Apple cider vinegar is an effective natural remedy for bloating, as it helps balance the pH levels in your stomach and breaks down fats that may be the source of discomfort.
Dr. Banini, a gastroenterologist at the University of Colorado Health Sciences Center, recommends diluting ginger with water before consumption to avoid tooth damage and throat irritation. According to him, taking ginger undiluted can harm your teeth and may irritate the throat; for this reason it’s recommended to take it with some liquid for best results.
Apple cider vinegar may reduce bloating due to the pectin it contains. It is believed to do this by creating a gel-like substance in your stomach which helps accelerate stomach emptying.
Castor Oil
Castor oil is a multipurpose vegetable oil that people have been using for thousands of years to treat various health conditions. It has been classified by the Food and Drug Administration as generally recognized safe for both topical and internal application.
Mild stimulant laxatives like this one help increase movement of the muscles that push material through the intestine, helping reduce straining during bowel movements and relieving constipation-related pain.
A research study with elderly people who suffered from constipation found that applying a castor oil pack reduced pain and bloating, helping them pass their bowel movement more easily. Furthermore, it improved lymphatic drainage and thymus gland health.