Sundaymail Editor
WHILE bloating may be normal, the feeling is still unpleasant. Here are some easy home remedies for reducing bloating.
Diet
Certain types of foods have been proved to reduce bloating by flushing out excess water, aiding digestion and helping to reduce water retention. Try eating these types of foods to beat the bloat:
Fibre
Fibre helps in cases of poor digestion. Too little fibre can cause constipation, which leads to bloating and being gassy. Eating too much fibre too quickly can have the opposite effect.
Diuretic food
These foods help to get rid of unwanted fluids in the body by increasing urine production.
Magnesium
Magnesium relieves bloating caused by constipation or indigestion. It achieves this by neutralising stomach acid and relaxing muscles in the walls of the intestines. Leafy greens like spinach and chard, banana, fig, dark chocolate, almonds, avocado, black beans and pumpkin seeds are good options.
Potassium
It helps the kidneys get rid of excess sodium, thereby reducing bloating. Banana, avocado, sweet potato, spinach, salmon, acorn squash, pomegranate, white beans will work well.
Anti-inflammatory foods
These reduce bloating by decreasing inflammation in the digestive system caused by toxins like sugar, processed grains and meats, artificial food additives and alcohol. Fortunately, there are many types of foods that fight inflammation. They include green leafy vegetables, celery, beets, broccoli, blueberries, pineapple, salmon, walnuts, chia seeds and coconut oil.
Drink water
Drink water about half an hour before eating to fight bloating after your meal.
Peppermint tea
Research has shown that peppermint aids digestion and helps reduce bloating by soothing inflammation in the digestive tract.
Lemon
Lemon in water on an empty stomach aids digestion.
Apple cider vinegar
A tablespoon or two in water per day has been proven to aid digestion.
What to avoid
Salty foods
Too much salt is tough on your kidneys. When they become overburdened to a point they cannot process all the sodium, it causes one to retain water and look bloated. Refined white table salt adds to this issue because it is an unnatural chemical form of salt, which further overburdens the system. One can even look up to nine pounds heavier than they actually weigh just from too much table salt. Himilayan pink salt is preferable, as it contains less sodium and has the added benefit of additional trace minerals.
Refined carbohydrates
Foods with white sugar, corn syrup, fructose, starch, instant oatmeal and white grains spike insulin levels. This makes one retain more sodium, causing them to bloat.
Carbonated drinks
The fizz can cause gas to get trapped in your belly. As a result, you look and feel bloated.
Chewing gum
Swallowing too much air contributes to bloating.
“Sugar-free” foods
Artificial sweeteners have sugar alcohol, which can lead to bloating.
Dos
Walking around can reduce fluid build-up in some areas.
Drink more water to reduce water retention.
Elevate legs when lying down. This helps increase circulation and eliminate water retention.
Note: If you experience frequent or chronic bloating, it may be due to an underlying inflammatory issue or food intolerance. Seek medical attention. — myhealth.com.
Online Reporter