Effective Home Strategies to Alleviate Gas and Bloating

Experiencing a swollen stomach is a common issue many face at some point. Research indicates that most adults pass gas around 13 to 21 times daily. This gas production is a normal part of digestion. But discomfort occurs when gas builds up in the intestines, leading to pain and bloating.

Common causes of gas and bloating
Overeating, swallowing air during meals or while drinking, and eating too quickly can cause buildup. Anxiety and certain habits like using a straw for drinks can also contribute. Underlying health conditions such as ulcers or intestinal bacteria imbalance are additional factors. Foods like spicy dishes, processed snacks, dairy, and high-fiber or fatty foods may trigger bloating. Constipation, smoking, and excessive gum chewing are also culprits.

Relief methods for gas and bloating

Adjusting eating habits
Switching to healthier eating patterns can significantly reduce bloating. Avoid spicy foods, high-fiber options, and fatty meals. Carbonated drinks, beans, broccoli, lentils, and artificial sweeteners like sorbitol may also cause gas.

Herbal remedies
Peppermint tea contains oils and menthol that relax digestive muscles, easing spasms and discomfort. Ginger tea helps by promoting gas release and relieving indigestion, thanks to gingerols and shogaols compounds. Chamomile tea alleviates intestinal gas and discomfort, especially when combined with lemon juice and honey. Clove, both as herb and oil, offers relief from bloating symptoms. Pumpkin and fennel seeds support gas expulsion due to their antispasmodic properties.

Hydration and physical activity
Drinking ample water and engaging in brisk walks after meals can assist in reducing gas buildup. Staying well-hydrated prevents constipation and bloating. Regular exercise, including walking or jogging, strengthens digestive muscles, helping prevent gas accumulation and promoting its release.