5 Super Simple Tips to Avoid Bloating

Bloating can be painful and very uncomfortable on a daily basis. Spasms, gurgles, flatulence, cramps… We feel them in different ways, their causes are many, but there are some simple tips to get rid of them. Here are five most effective ones.

1. Foods to avoid

The gases present in the belly come from the swallowed air, the air contained in food and the fermentation of food during digestion. This fermentation creates hydrogen and carbon dioxide, sources of bloating.

Some foods are bloating factors. The list is long, but some foods that we consume daily ferment in the stomach and intestine during digestion and therefore lead to gas formation, swelling and bloating.

Try to reduce the consumption of dairy products, especially those made from whole milk. When you are an adult, lactose digests more easily and can lead to stomach upset. Similarly, drinking sparkling water or apple juice, eating too much raw vegetables, bread, cauliflower, broccoli, turnip, Brussels sprouts, lentils, weights, dry beans , oat bran, prunes, figs, sweeteners, chewing gum (which make you swallow air) increase bloating.

2. Foods to promote

We must look at foods that facilitate transit, promote the expulsion of intestinal gas and thereby eliminate swelling and all types of fermentation possible. Artichokes, melons, asparagus, lettuce, avocado, kiwi, fennel, grapes, raspberries, strawberries, cherries and pineapples facilitate transit. On the side of starchy foods: brown rice, bulgur, quinoa and rye are also recommended.

Similarly, you can eat red meat, but avoid the fat sauces and the strong mustards that accompany it. Legumes can cause gas but are very good for health, so do not overdo it, do not exceed 20 g per meal and sprinkle lemon juice to stimulate enzymes.

3. Natural remedies

In addition to a change of diet and lifestyle, you will see the changes after a few days. To relieve your belly, vegetable charcoal, or activated charcoal, can be a valuable ally.

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Essential oils can also be of great help: mix a drop of tarragon essential oil (or basil), a drop of caraway, a drop of coriander and a drop of peppermint to half a teaspoon of vegetable oil of calophyll oil. Massage your belly with this mixture every three hours until you feel an improvement.

If these conditions persist or worsen, if you notice weight loss, or experience ongoing vomiting, consult your doctor.

4. Exercise

To facilitate transit, regular physical activity is essential. If you do not do a specific sport regularly, walk thirty minutes each day.

Stress can also be a source of bloating and spasms. To get rid of it, relax: yoga, swimming, massages, bike rides… Find the tool that suits you and help relieve these tensions.

5. Take time for meals

Meals are essential. What you eat and how you eat it condition the digestion that follows. You have to sit at least twenty minutes at the table. Do not hesitate to split meals so they are less heavy and less difficult to digest, especially if you are pregnant. Maybe four "meals" instead of three will help you.

Chew well, because all that will happen is the pieces in the stomach will ferment more. You can also start by eating fruits about half an hour before the rest of the lunch, to avoid fermentation in the stomach with other foods. Avoid talking too much at the table! The air enters and provokes the aerophagy. Do not drink too much water during the meal and finish with an infusion of thyme, lemon balm, chamomile or sage, if desired, to aid digestion.

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