Flatulence is a common problem, but it is uncomfortable. Fortunately, there are many ways to reduce or even eliminate bloating. Simple ways such as changing diet and lifestyle will be very helpful. Please read the suggestions below to cure flatulence.
Restore the balance of gut bacteria with probiotics.
Probiotics also help reduce unhealthy bacteria in the gut. In the process, the probiotics will reduce bloating caused by gas. To increase your intake of probiotics, eat fermented foods such as kimchi, pickles, and yogurt. If you don’t really like probiotic foods, take a probiotic supplement according to the dosage recommended on the packaging.
Another option is a probiotic drink, such as kombucha or kefir.
Try activated charcoal.
Activated charcoal taken before and after meals can reduce bloating symptoms. More research is needed to confirm the benefits of this natural remedy, but many people use it to help reduce bloating. Consult a doctor first before trying this method. After getting approval from the doctor, take activated charcoal tablets according to the prescribed dose before and after each meal. The following tablets contain activated charcoal:
Use medications that contain Simethicone .
Simethicone can break up gas bubbles in the digestive tract. This medication helps reduce bloating and other symptoms caused by gas. Use according to the directions on the packaging label. Usually, you should take this medication 4 times a day, once after each meal and once before bedtime. Commonly used brands are:
Take Alpha-galactosidase when eating gassy foods.
This remedy is an option if you do not want to part with foods such as beans and cabbage family vegetables such as cabbage, cauliflower, and broccoli. Alpha-galactosidase is an enzyme that helps break down food without producing excess gas. This can help reduce bloating. To try it, look for supplements with the brand Beano or Beanassist. Use as directed on the package (usually right before meals).
Beano and BeanAssist are available in tablet or syrup form.
Take lactase enzyme supplements.
Many people who cannot tolerate lactose still crave dairy products such as ice cream. If you are too, there is no need to avoid these foods to reduce the risk of bloating. Use supplements to increase the enzymes your body needs to process milk. Commonly used brands are:
Eat small portions to reduce constipation.
Small portions help keep the digestive system busy. If you eat three large meals a day, food cannot move smoothly through the digestive system. When feces have extra time to ferment in the intestines, gastric symptoms such as bloating and abdominal pain may appear. Get in the habit of eating smaller meals at normal meal times and adding snacks between breakfast and lunch, then between lunch and dinner.
Do not eat large portions even if only three times a day, and try not to eat heavy meals before bed.
Get rid of habits that cause you to swallow air.
We often swallow air without realizing it. As a result, air is trapped in the body’s system, causing bloating and gas. To reduce the amount of air you swallow in a day, avoid smoking, drinking through a straw, eating too fast, and chewing gum. If these habits are avoided, the symptoms of bloating will decrease.
Smokers usually swallow air when smoking a cigarette, which causes bloating and gas formation. You can reduce bloating and your body will be healthier by quitting smoking.
When you drink through a straw, you are also breathing air. Don’t use a straw to reduce bloating (while preserving the environment).
Eating too quickly and chewing too little can also cause swallowing air. Focus on chewing and try to eat more slowly.
Chewing gum will produce saliva which makes you have to swallow more often. As a result, you also swallow air.
Although healthy, fiber also increases gas in the intestines. This makes you feel bloated and uncomfortable. Avoid or reduce fruits and vegetables such as pears, asparagus, Brussels sprouts, and artichokes. Avoid or reduce your intake of whole grains and bran.
If you’re just changing your diet to increase your fiber intake, by taking supplements or replacing your diet with whole grains, make the changes slowly. So, the body will be able to adapt.
Reduce fatty foods.
The body digests fatty foods slowly. As a result, more gas is produced when food breaks down, leaving you feeling bloated and gassy. Reduce consumption of fatty red meat, instead eating lean meats such as fish and poultry. Choose low-fat or skim milk over whole milk. While it’s hard to part with delicious fatty foods, these changes go a long way in reducing the symptoms of bloating.
Cooking yourself is also very helpful because restaurant meals usually use a lot of cream, butter and oil.
Minimize artificial sweeteners.
Sugar substitutes are difficult to process. Digestion can cause bloating and gas. Check the packaging of diet foods you buy, such as low-calorie foods. If it contains the following ingredients, it should be avoided:
Avoid dairy products if you are lactose insensitive.
Many people lose the ability to digest dairy products as they age. Common symptoms are frequent bloating and feeling of gas in the stomach. Observe if your symptoms occur after eating dairy products. If so, you need to cut back on dairy and dairy products and see if anything changes after a while. Dairy products that you may want to avoid include:
Cut back on salt to prevent fluid retention.
Salt makes us thirsty, as a result the body retains fluids. If you often feel thirsty after eating, reduce your salt intake. Don’t add any more salt to food. Minimize the amount of salt when cooking. If you buy canned food, choose one that is low in sodium. Eating out less can also help because restaurants usually add a lot of salt to food to make it more flavourful.
If you are used to adding salt to your food, keep the salt bottle away from the table to break the habit.
Limit carbonated drinks.
Carbonated drinks release carbon dioxide gas into the body. By reducing these drinks, you can reduce gas in the intestines. This will greatly reduce bloating. Drinks to avoid are:
Carbonated soda and sparkling water
Alcoholic beverages such as beer, sparkling seltzer , and mixed drinks made of soda and tonic.
Exercise for 15-30 minutes 5 times a week.
Exercise can help the body digest food properly. In the process, the symptoms of bloating will decrease. Do 75⎯150 minutes of aerobic exercise per week, or 15⎯30 minutes five times a week. If you have health problems such as diabetes that are not safe for exercise, consult your doctor before starting.
If you are just starting to exercise, start with the usual and slowly increase the intensity with more vigorous activities.
Manage stress to reduce its impact on digestive health.
Stress hormones can affect digestion. This can cause gas symptoms such as bloating. If you’re under a lot of stress, deal with relaxation techniques like meditation, yoga, and deep breathing. Getting enough sleep every night for 8-10 hours can also reduce stress.
Stress over something can trigger a fight-or-flight response in the body. As a result, digestion slows down or even stops completely. This is when digestive problems like bloating occur.
Visit a doctor if symptoms persist.
Bloating may be a sign of another health problem. If you’ve tried any of the methods above and are still feeling bloated, or the pain is so severe that it interferes with your daily life, make an appointment with your doctor. Your doctor can help determine the cause of your bloating and provide a specific treatment plan.
Potential problems that can cause bloating are gastrointestinal distress syndrome, appendicitis, heart disease, appendicitis, and gallstones.
Make sure to see a doctor if the bloating is accompanied by other symptoms such as nausea, black or bloody stools, severe diarrhea or constipation, chest pain, and unexplained weight loss.