11 Effective Ways to Overcome Stomach Bloating
There is no need to worry about flatulence because most of the causes are harmless and can get better on their own. However, you can still speed up the recovery by doing tips for overcoming flatulence.
What are the ways you can do it?
Various ways to deal with flatulence
The stomach becomes bloated when a certain amount of gas builds up in the digestive system such as the intestines and stomach. This condition can be caused by the entry of air from outside or an increase in gas production in the intestine.
In addition to using medical drugs to treat flatulence, there are various ways and home remedies that can help relieve the complaint. Here’s what you can do.
1. Intentionally farting or burping
If you often hold back fart or burp, you should change this habit so that your stomach no longer bloats. Farts and belching are the body’s natural ways of relieving flatulence by removing excess gas in the stomach.
So, if your stomach feels uncomfortable, quickly look for opportunities to distance yourself from those around you to pass gas. To make the stomach feel more relieved, you can also expel trapped gas by defecating.
2. Compress warm water
If you have a lot of free time at home, there’s nothing wrong with trying this one way to deal with flatulence. Just get a clean washcloth or cloth, a washbasin, and warm water.
Soak a washcloth or clean cloth in one basin of warm water, then wring out the excess water. Hold the warm compress for 10-15 minutes on the stomach to relieve pain and cramps.
Warm temperatures help dilate blood vessels so that oxygen-carrying blood can flow smoothly. The muscles in your stomach also become more relaxed and relaxed, which can reduce colic pain, bloating, and excrete excess gas.
3. Move more
When the stomach feels bloated due to bloating, don’t just sit still and let the condition drag on. Quickly get up from sitting, then try to walk for about 10-15 minutes.
Moderate exercise helps relax the intestinal muscles and increase gas excretion. Tips for dealing with flatulence on this one can also facilitate fecal removal. That way, the gas that causes bloating will come out during bowel movements.
4. Give a massage to the stomach
If your stomach starts to feel bloated and bloated, try to treat this condition by massaging the stomach. Massage on the stomach helps to improve the movement of the digestive system while eliminating gas in the stomach.
Step belly massage
- Place both hands just above the right hipbone.
- Massage gently in a circular motion with light pressure towards the right side of the ribs.
- Do the massage by pointing to the upper abdomen, then to the ribs on the left.
- Continue by bringing the hand massage down towards the left hipbone.
- Repeat the same method as necessary.
It is believed that massage on the stomach can relieve discomfort due to flatulence. However, if your condition does not improve or if the massage makes your bloating worse, you should stop the massage and choose another treatment.
5. Eat slowly
You are advised to eat slowly if you don’t want the complaints of flatulence to get worse. The reason is, the habit of eating too fast can trigger the entry of a lot of air into the digestive tract.
This condition then causes the stomach to feel bloated, full, and bloated. In order to deal with bloated and bloated stomach, try to always chew food slowly until the food becomes smooth.
You can get used to chewing for a count of 30. Make sure your mouth is closed during chewing and that you don’t eat while talking. Both of these will also prevent more air from entering the stomach.
6. Don’t smoke
Instead of relieving a bloated and bloated stomach, smoking can actually exacerbate these complaints. This is because when you swallow cigarette smoke, at the same time air will also enter the body, thereby increasing gas.
The more air and smoke that enters, the more gas will accumulate in the digestive tract. Gradually, this habit also opens up opportunities for irritation of digestion.
7. Avoid drinking soda
Beer, soda, and carbonated drinks can exacerbate gas buildup in the stomach and intestines. This is because beer, soda, and carbonated drinks contain a certain amount of carbon dioxide gas in them.
Carbon dioxide can cause bubbles in the digestive tract, causing flatulence. In addition, the artificial sweetener content in these various drinks can also make the stomach feel even more uncomfortable.
8. Adjust food intake
Some types of food that are classified as healthy can actually be the mastermind behind complaints of flatulence. Examples include fatty foods, whole grains, nuts, milk, dairy products, and high-fiber foods.
You still need a variety of foods and drinks to get nutritional intake. However, it’s best to limit the amount of food and drink you consume to prevent bloating.
In consuming the foods and drinks above, try to increase the amount gradually and not all at once. If you want to multiply fiber-rich foods but are worried about flatulence, try increasing the amount slowly.
Help your body to adjust for at least a week. If you don’t feel bloated or bloated, it means you can add a little more food portions than before.
9. Limiting portions at one meal
Whether you realize it or not, you may have experienced stomach ulcers after eating large quantities. Large portions of food certainly make you full faster, but this can also cause an enlarged, full, bloated stomach, and bloating.
To treat flatulence, divide the amount of food a day into smaller portions. This will maintain the normal function of the digestive system and not burden the work of the stomach and intestinal organs.
10. Consuming herbal tea
You can also treat flatulence by consuming a number of herbal ingredients. Examples of herbal ingredients that help reduce bloating include peppermint, chamomile, coriander, anise, and turmeric.
Peppermint and chamomile are usually available in the form of herbal teas. Meanwhile, spices such as coriander, anise, and turmeric can be processed into seasonings in dishes.
11. Recognizing existing health problems
In certain cases, flatulence can be caused by digestive system disorders or other medical conditions. This is usually with flatulence that has been going on for a long time and is not getting better.
Consult your doctor if you often experience flatulence, especially accompanied by other symptoms of digestive disorders. Your doctor can order further tests to find out what causes flatulence and how to treat it.
Food and drink for flatulence
Those of you who are easily bloated are advised to avoid foods and drinks from the FODMAP group. FODMAP (fermentable oligo-, in-, mono-saccharides, and polyols) are carbohydrates that are not digested, but fermented by intestinal bacteria.
FODMAP will not cause problems for people with healthy digestive systems. However, FODMAP can trigger the formation of excess gas in people with indigestion.
Therefore, people with an easily bloated stomach are advised to avoid foods and drinks containing FODMAP. Instead, you can eat the following foods to treat stomach ulcers.
- Soaked legumes in water.
- Lentils are light in color.
- Wheat substitutes that are more gluten-free, such as quinoa, almond flour, and buckwheat (buckwheat).
- Low-fiber vegetables such as spinach, cucumber and lettuce.
- Fresh herbs and spices to replace onions.
- Lactose-free milk or milk alternatives such as almond milk, soy milk, and rice milk.
- Low-fiber fruits like papaya, watermelon and peaches.
You can also treat flatulence by choosing the drinks you consume. Here are some examples of drinks that can soothe your stomach.
- Warm white water.
- Green tea without added sugar.
- Ginger tea.
- Tea peppermint.
- Water with lemon and cucumber slices.
- Juice and smoothie of fruit.
When juicing, make sure you use low-fiber fruits and vegetables that are more friendly to flatulence.
Only use natural sweeteners in sufficient quantities, and avoid added sweeteners that can actually make the taste worse.
Medicines to treat flatulence
Flatulence caused by indigestion needs to be treated with drugs. The type of drug must be completely adjusted to the conditions that cause it so that the benefits of the drug are more optimal.
Try to consult your doctor about the treatment options available. The drugs most often used to treat stomach ulcers usually contain:
- bismuth salicylate,
- simethicone,
- lactase enzyme,
- activated charcoal, and
- alpha-galactosidase.
Flatulence is a fairly common and generally harmless digestive problem. Even so, the gas that builds up in the digestive tract can also cause pressure, pain, and pain in the stomach.
Before switching to medication, you can try natural steps through improving your lifestyle and adjusting your eating habits. However, if the trigger really comes from indigestion, discuss it with your doctor to find the right solution.
