01 Jul How can I reduce stomach bloating naturally?
Stomach bloating may be a sign that something is not right with your gut!
Stomach bloating can be uncomfortable. But more seriously, it may be a sign that something’s not right with your digestive system. You may not be digesting your food properly which can affect your energy levels and cause nutritional deficiencies. Bloating can also be caused by poor elimination which can lead to other health problems. So how can you reduce stomach bloating naturally?
Firstly, what is causing your stomach bloating?
Stomach bloating and discomfort can have many causes and finding out what they are is the first step. It could be due to one or more of the following:
- Food intolerance or sensitivity
- Poor diet or nutrition
- Rushed eating, anxiety or worry
- Gut infections, inflammation or leaky gut
- Insufficient gastric secretions or digestive enzymes
- Bacterial overgrowth
- Poor liver function
- Bowel problems, constipation or diarrhoea
- Hormonal changes
- …
Eating to reduce stomach bloating
- Eat in relaxed circumstances, allow time and don’t rush. Be more mindful about your eating habits. Take time to smell and chew your food well. This will help your body to produce digestive enzymes and secretions necessary for digestion.
- Some foods may aggravate you. This can vary. Try keeping a food diary to identify any issues for you.
- Grazing throughout the day is not a good idea if you have digestive problems, as the digestive system never gets a rest. Regular moderate-sized nutritious meals, and well-spaced apart are ideal.
- Reduce stimulants and irritants such as tea, coffee and soft drinks.
- Avoid too much fluids with meals. Drink at least half-hour before and after meals.
- Avoid overeating. Losing weight if necessary, will also help decrease abdominal pressure if this is a problem.
- Avoid very large meals in the evening. Have dinner at night at least two hours before lying down or sleeping.
- Avoid eating when stressed or on the run. Ask for support to manage stress if this is a problem, or find strategies to reduce anxiety and manage stress, including exercise, yoga, meditation, mindfulness etc.
What else can help reduce stomach bloating?
- Drink 2-3 cups of digestive herbal teas daily including lemon balm, ginger, chamomile, fennel or peppermint.
- Increase exercise and movement throughout the day, especially if you sit at a desk for work. Go for a walk, do some gentle stretching, star jumps or skipping. This will help increase blood circulation, movement of food through the gut, and also helps release gas.
- Be organized. Prepare healthy meals for work or snacks for travel, school or work, to avoid being tempted by unhealthy food choices.
- Consider doing a liver detoxification program to cleanse your digestive organs and improve general liver, bowel and digestive function.
- If you are having problems with constipation and bowel regularity you will need to address this.
- You may need further pathology testing to assess underlying problems with digestive function that are contributing to symptoms of bloating and digestive discomfort.
Specific natural remedies can help reduce stomach bloating and improve digestion
Herbal Medicines
Herbal remedies can be prepared depending on your individual digestive problems and contributing factors. For example you may need support with hormone regulation, digestive or elimination support, stress or anxiety.
Nutritional Supplements
Nutritional supplements can be used to reduce bloating and support digestion. For instance:
- Digestive enzyme supplements can help the digestive system break down foods and reduce bloating.
- Probiotics can help to normalize your gut flora and reduce bloating symptoms along with dietary changes.
- Glutamine and zinc may be used as part of a gut healing plan to repair the lining of the gut and reduce bloating and inflammation.
**Please note – These are just examples, and treatments will vary for each individual. I do not recommend using herbs or supplements without guidance. They can have interactions with other medications, and if not taken at correct doses may have unwanted side effects or no effect at all.
Are you suffering from bloating?
Call and book a Naturopathic Consultation to assess what’s causing your issues. While treating the symptoms can help, finding the cause of your problem will provide more long term relief. Phone 0403 755 584 or book online
Angela McTaggart
Qualified Clinical Naturopath
Brunswick Naturopathy
www.brunswicknaturopathy.com.au
facebook.com/BrunswickNaturopathy
