Content

• To step
• Method 1 of 4: Immediate treatments
• Method 2 of 4: Exercise
• Method 3 of 4: Adjustments to the diet
• Method 4 of 4: Stress or medical conditions
• Necessities

You can feel bloated if the body retains too much water or if there is too much gas in the digestive system. Overeating and / or an unhealthy diet can lead to prolonged bloating and pain. The following solutions can help you get rid of bloating quickly. We start with methods that treat the symptoms directly, then move on to treatments that can solve chronic problems.

To step

Method 1 of 4: Immediate treatments

1. Eat parsley. Parsley is a natural diuretic and can help you process foods and liquids more easily.
2. Drinking water. Do not swallow the water all at once, but try to drink enough water during the day.
   • Water ensures that nutrients and liquids can be flushed through the body more quickly.
   • If the bloating is caused by excess sodium, water will help flush the salt out of the body more quickly. Limit salt intake for a few days.
3. Take antacids. If the bloating is caused by heartburn, you can take over-the-counter antacids to help get rid of the bloating quickly.
   • Know that heartburn, like bloating, is often caused by fatty foods. Try not to eat so much fatty food.
4. Take 200mg. While you should already get your daily magnesium intake from leafy green vegetables, legumes, whole grains, and fish, you should review your diet. If you don't get enough magnesium, supplements can help expel excess gas and moisture.
5. Drink dandelion tea. This tea is available in most health food stores and can reduce the amount of bile after a large meal.
   • Ginger, mint, and dandelion make your digestive system feel better, and are also a great way to get more water in.
6. Eat yogurt. One serving of yogurt if you start to feel bloated. Also try to eat probiotics with active cultures on a regular basis as these can prevent future bloating.

Method 2 of 4: Exercise

1. Take a walk. While you may feel a little tired after a meal, a 30-minute walk will kickstart digestion significantly.
   • Lying down immediately after a meal can cause gas, bloating, heartburn, and other digestive problems.
   • Try to walk for at least 5 minutes after every meal and snack. Walking around promotes blood flow in the digestive tract.
2. Get a little more active. Try to take at least 10,000 steps per day. Doctors state that chronic diarrhea, constipation, heartburn, and bloating can all be reduced if you keep your metabolism high through exercise.
   • Buy a pedometer to track your steps.
   • Becoming more active limits the bloating caused by fluid and gas build-up.

Method 3 of 4: Adjustments to the diet

1. Do not swallow any more air. There are several ways in which people swallow too much air - this air then enters the digestive tract. So try to limit these habits to get rid of bloating quickly.
   • Do not smoke. Cigarettes, especially the ones you smoke before, during, and after meals, cause bloating.
   • Avoid caffeinated drinks. Both the sorbitol in diet drinks and the carbonation can cause bloating.
   • Do not chew gum, suck on sweets, or drink from a straw. This presses air into the digestive tract.
   • Chew slowly and thoroughly. Gulping down food and drink is bad for digestion. In fact, some experts argue that you shouldn't talk while you're eating either.
   • Get your dentures correct. Poorly fitting dentures can cause chronic lower abdominal pain due to excess air in the body.
2. Cut down on dairy. While yogurt can be helpful in controlling bloating, other dairy products can actually cause it.
   • Don't take too much dairy at one time. Many people are intolerant to lactose, and many people are unaware that too much dairy can cause bloating and diarrhea.
   • Even if you are lactose intolerant you should consume at least 12mg of dairy per day. Break this amount into pieces so that you take small amounts throughout the day. That way, the digestive system can digest the dairy products. Bloating is often a response to the inability to digest fats, proteins, and enzymes.
   • Choose hard cheeses rather than soft ones. Hard cheese contains less lactose. You can also drink lactose-free milk.
3. See how much fiber you are getting in. It's true that a high-fiber diet is good for your gut. However, many high-fiber foods contain inulin. Inulin can cause gas formation.
   • Avoid inulin and certain fiber-rich products until the bloating is gone. Beans, lettuce, broccoli, Brussels sprouts, cauliflower, and white cabbage can all cause bloating - especially if you don't eat them often.
   • Increase the amount of fiber you eat gradually. Going from 10mg fiber to 25mg fiber overnight can cause gas and bloating. It can take weeks for your body to get used to it.
4. Add more calcium, magnesium, and potassium to your diet.
   • Eating enough calcium and magnesium for the menstrual cycle can help women avoid bloating from PMS.
   • Potassium-rich foods such as asparagus, bananas, nuts, cantaloupe, mango, spinach, and tomatoes act as diuretics. They can rid their body of excess water. If you feel like you're holding onto water, not gas, try this method with your next meal.

Method 4 of 4: Stress or medical conditions

1. Try deep breathing exercises. If you feel stressed, stress hormones such as cortisol and adrenaline can be the cause of your discomfort.
   • Breathe for 10 seconds. Inhale for 10 seconds, pause, and exhale for 10 seconds. Do this for 5 minutes.
   • In stressful periods, people are also more likely to eat extra fat or salt, and to reach for soft drinks more quickly. They also smoke more, or participate in other things that lead to discomfort.
2. Keep a food diary. If you've been trying to eliminate foods and practices that can cause bloating, but are still bothering you, there may be a medical condition underlying your problem.
   • Try to eliminate a particular food from your diet to see if symptoms improve. Add the food again after two weeks and see if the symptoms return. An elimination diet is an excellent way to diagnose intolerances and allergies.
3. Visit the doctor if the bloating is accompanied by prolonged constipation, diarrhea, or vomiting.
   • You may be suffering from irritable bowel syndrome, celiac disease, or another disease that affects the digestive system.

Necessities

• Parsley
• Water
• Antacids
• Magnesium Supplements
• Yogurt
• Dandelion tea
• A pedometer
• Foods rich in calcium, magnesium, and potassium
• A food diary