Do you struggle with bloating?

Bloating, a feeling of tightness, pressure, or fullness in one’s belly, is a common occurrence for most people. It can happen if you eat too fast, if you have an intolerance to what you consumed, or even if you’re going through Premenstrual syndrome (PMS).

We know how uncomfortable this feeling is. Fortunately, there are many ways to either prevent or reduce bloating, and we listed our favorites below.

Please note that if your bloating is recurring and never seems to go away, and is intensely painful instead of mildly uncomfortable, you should seek medical help. Bloating can be a symptom of serious medical conditions, and although our tips can help relieve benign bloating, they cannot solve health conditions or illnesses.

With that said, let’s get started! 

Go for a walk or a light jog

Physical activity unblocks digestion and allows the bowels to move and expel gas, all of which relieves the bloating. If you’re not into cardio, there are certain yoga poses such as the cat-cow, the torso twist, and the triangle pose that help reduce bloating.

IMPORTANT: whichever physical activity you choose, make sure it is low-intensity: running can exacerbate your bloating and induce runners’ trot (running-induced diarrhea), and high-intensity workouts can also worsen your discomfort.

Massage your Abdomen

All the digestive organs are in the abdomen: the stomach, both small and large intestines, the pancreas, liver, and gallbladder. It’s no surprise that treating this area can relieve your bloating. 

Here’s how you do it:

1. Lay down on your back.

2. Place your hands right above the right hip bone.

3. Lightly rub in a circular motion, reaching the rib.

4. Do the same to the left side, and lower your rubbing to the belly button area.
   

Drink hot water

Bloating can be caused by dehydration, and so a great way to prevent it is to drink at least 2.7-3.7 liters of water a day. If you’re bloated because you neglected your water intake today, no need to panic! Drinking lukewarm or hot water slowly can reduce your discomfort. You can also drink tea instead.

Have some bananas, avocados, potatoes, or peas

All of these are rich in potassium, which maintains normal levels of fluid inside our cells. In fact, it reduces water excess by removing excess sodium in the body. So, make sure to snack on high-potassium foods if you’re bloated!

On the other hand, avoid foods that are high in sodium, such as pizza, cold cuts, and canned soups, greasy foods like fried chicken, and soda.

Take a Happy Tummy Gummy

Nutrili’s Happy Tummy Gummies, rich in probiotics, balance the gut microbiome by promoting the growth of good bacteria, and support healthy digestion.

Happy Tummy Gummy can both reduce and prevent bloating.

If you often struggle with bloating (without having a serious condition), take two gummies every day (no water or food needed).

Aside from reducing bloating, Happy Tummy Gummy also decreases food cravings, boosts your metabolism, and contributes to improving your immune system. It’s also vegan and gluten-free!

Want to learn more Happy Tummy Gummy? Click here.

We hope our recommendations helped you get rid of the uncomfortable feeling that is bloating. Again, if those occurrences are recurring and extremely painful, take an appointment with your doctor to see if there are any serious underlying causes. For more wellness tips and ideas, follow Nutrili on Instagram.