Most people experience a bloated belly at some point. To tackle this, exercises, supplements, and massages can help reduce bloating quickly, while small lifestyle changes can prevent it from coming back. Belly swelling makes the stomach look full and tight, often due to gas buildup in the gastrointestinal (GI) tract, causing discomfort. Fluid retention and surgeries like hysterectomies can also contribute to this condition.
Typically, belly swelling happens when too much gas accumulates in the stomach or intestines. While post-meal bloating usually resolves itself, there are ways to speed up the process. Identifying the root causes of bloating is crucial for prevention. Common triggers include digestive issues, food allergies, intolerances, constipation, surgical procedures, and dietary habits. Consuming fizzy drinks, excessive salt or sugar, and not enough fiber can lead to bloating. Hormonal changes during menstrual cycles also play a role.
Physical activity, like walking, can help the bowels move, easing gas and constipation. Peppermint oil supplements may aid in reducing indigestion and bloating by relaxing intestinal muscles, although they’re not advisable for those prone to heartburn. Yoga poses such as Child’s Pose, squats, and Happy Baby Pose can stimulate gas release and relieve bloating.
Massaging the stomach, following the path of the large intestine, can promote bowel movement. Here’s how you can do it: place your hands above the right hip bone, rub in a circular motion toward the right side of the ribcage, then move across the upper abdomen to the left rib cage, and finally down to the left hip bone. Repeat as needed, but stop if you feel any discomfort.
A 2016 study showed that supplements containing fennel and curcumin essential oil improved IBS symptoms, including bloating, in participants. However, consult a doctor before using essential oils, as they can be toxic or interact with medications.
Increasing fiber intake helps manage bloating, but it’s important to do so gradually to prevent additional gas and bloating. The recommended daily fiber intake is 25 grams for women and 38 grams for men, yet only 5% of people meet these guidelines. Overconsumption, especially more than 70 grams daily, can cause problems.
The sugar alcohols in gum may lead to bloating, and chewing can cause you to swallow air, leading to gas. Using ginger or peppermint mints is a better breath-freshening option. Eating quickly and using straws can also make you swallow air. Aim to eat slowly and avoid straws when possible.
Probiotics might help balance gut bacteria that cause gas and bloating. Meanwhile, reducing salt intake can prevent water retention, which can cause your belly and other body parts to bloat.
If you’re dealing with post-hysterectomy bloating, there are specific tips available to address it.
