5 Lesser Known Ways To
Stop Bloating Of The Stomach
Bloating is abdominal swelling caused due to the retention of swallowed air in the stomach.
It can be really disruptive in your day-to-day life. You may have tried many remedies like eating small meals, eating at regular intervals, avoiding certain food groups and so on, to combat it.
There is a lot of information available on how to reduce bloating and since the causes can vary from one individual to another, certain remedies may be effective for a few people, while they may not be effective for others.
Apart from the commonly known methods, here is how to reduce bloating through these lesser-known ways:
Inclusion Of Potassium And Potassium Rich Foods In Your Diet
Potassium is an extremely important mineral that helps in maintaining the fluid balance in the cells of our body.1 Low potassium levels in the body can often lead to water retention, bloating and in some extreme cases constipation. Inclusion of potassium rich foods in your diet can help you maintain this delicate balance in your body especially if you are prone to bloating.
Some potassium rich foods include green vegetables, root vegetables and fruits such as bananas, papayas and dates.2
Intake Of Probiotics
Probiotics are live microorganisms that are beneficial for your intestinal health. Many studies have revealed that probiotics like Lactobacillus acidophilus and Bifidobacterium lactis help in reducing the severity of bloating.3
Yoghurt is the best source of probiotics and there are many brands available in the market with live cultures that are suitable for people suffering from bloating. Sourdough bread and certain pickles that do not contain vinegar are also reasonably good sources of probiotics. Alternately, you could go in for probiotic supplements or drinks especially containing probiotic solutions.
A Low FODMAP Diet
Reducing the intake of FODMAPs (Fermentable Oligo-di Monosaccharides and Polyols) or food items that contain a large amount of fermentable short-chain carbohydrates has been shown to reduce bloating to a great extent.4 Developed by Monash University, a FODMAP diet5 includes:
- Vegetables: Green beans, Alfalfa, Bean Sprouts, Bell Peppers, Carrots, Chives, Cucumber, Lettuce, Zucchini
- Fruits: Bananas, Oranges, Grapes, Melon
- Dairy Products: Lactose-free milk, Lactose-free yoghurts, Hard Cheese
- Proteinous Products: Fish, Chicken, Tofu, Meats
- Breads and Cereals: Gluten free bread, Sourdough bread, Oats, Rice, Quinoa
- Nuts: Almonds, Pumpkin seeds
Reducing Dietary Fibre In Food
There is a common belief that increasing dietary fibre in the food helps increase bowel movements and should be used to relieve the problem of bloating and constipation. However, recent studies have revealed that intake of insoluble fibre only increases the stool bulk and leads to water retention in the colon.
Decreasing the fibre intake, in turn, alleviates the symptoms of constipation and bloating, causing relief for those who are constantly battling with these symptoms.6 This could be a suitable option for people who suffer from bloating primarily due to constipation.
Inclusion Of Aloe Vera In Your Diet
Aloe Vera (Aloe barbadensis Miller) is also useful in preventing bloating. Include a small amount of Aloe Vera sap in your diet, which will help regulate your excretory system owing to its laxative nature. The benefits of Aloe Vera are however still under research.7
These lesser-known bloating remedies could help in controlling bloating, although if the incidence is very frequent, consulting a doctor is always advisable.
1 Gut sensing of potassium intake and its role in potassium homeostasis
Read More »
2 Foods that contain potassium, and their approximate potassium contentRead More »
3 Pathophysiology, Evaluation, and Treatment of BloatingRead More »
4 Abdominal Bloating: Pathophysiology and Treatment
Read More »
5 Examples of low and high FODMAP foodsRead More »
6 Stopping or reducing dietary fiber intake reduces constipation and its associated symptomsRead More »
7 Diet and lifestyleRead More »
Author: Ruchi Rajan
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