5 tips from experts on how to stop bloating: from mint tea to “belly breathing”

Companies like Seed, Kiala and Kourtney Kardashian Give me they all sell supplements that promise to cure bloating, while social media influencers promote these and other products or share their own tips for reducing bloating, such as detox teas. In other words, bloating, which affects almost one in seven Americans — experiencing the moment.

But some people call anti-bloating supplements “The biggest scam in the wellness industry right now” So what actually works in treating bloating? Yahoo Life cuts through the noise and shares five expert-tested tools that can actually help.

Firstly, why does bloating happen?

Bloating is an unpleasant feeling of swelling in the stomach, usually caused by the accumulation of gases during digestion. His It’s normal to feel temporary bloating after a large meal or gaseous food such as beans and cabbage, and usually go away on their own as they are digested.

However, some people experience this sensation more often. doctors are still working to understand. In general, you may be more likely to feel bloated due to digestive problems such as IBSconstipation, food intolerance or other health factors including stress. Some may simply be more attentive or aware of abdominal sensations, which may make them more sensitive to bloating than other people.

Bloating is usually not something to worry about, especially if it happens occasionally – for example, if you eat something that especially high in fiber. However, you should see your doctor if you regularly feel bloated, especially if you also have symptoms such as diarrhea, abdominal pain, bloody stools or changes in stool, weight loss, or loss of appetite, which may signal serious health problems. health.

5 Ways to Relieve Bloating

Although bloating usually goes away on its own, it’s understandable if you want relief as soon as possible. Here are some expert tips on how to reduce the discomfort of bloating:

Try belly breathing

Dr. Supriya Raogastroenterologist and assistant professor at Tufts University School of Medicine, tells Yahoo Life that one simple and free way to reduce bloating is to diaphragmatic breathing, Also known as belly breathing, which is a common practice in yoga. (Bonus: it’s also helps fight anxiety.)

“This involves fully engaging the stomach, abdominal muscles and diaphragm when breathing,” says Rao. “⁠Your internal organs feel it and almost get a massage, which can help reduce bloating.”

Here’s how to practice it:

• Sit or lie down. Place one hand on your chest and the other on your stomach.

• Take a slow, deep breath through your nose. Allow your belly to rise as you fill your lungs.

• Exhale slowly through your mouth

• Maintain relaxed breathing for several breaths. Repeat as needed.

Do some yoga moves

“Certain poses can help relieve bloating,” says Rao. Try “child’s pose”Calming pose in yoga. Kneel on the floor with your feet slightly wider than hip-width apart and your toes touching. Then sit on your heels and extend your arms forward, resting your forehead on the mat.

Child’s pose is effective for relieving bloating because it activates the parasympathetic nervous system, which causes our body to “rest and digest food” mode. This also puts gentle pressure on the lower abdomen. Just don’t be surprised if you pass gaswhich will help get rid of bloating.

Have some tea

A cozy cup of tea can help relieve bloating. Dr. Eric Yoona gastroenterologist at the Manhattan Gastroenterology Center told Yahoo Life that drinking peppermint tea may help reduce symptoms of bloating. peppermint contains menthol, which may act as a natural muscle relaxant.

Don’t like peppermint? Try a little ginger tea. Yoon says ginger is also effective for bloating. Ginger contains a compound that helps food move through the digestive tract.

Just avoid carbonated drinks like ginger ale, which may make bloating worse. “I can’t tell you how many patients have told me that they have tried drinking ginger ale to relieve stomach pain due to gas and bloating,” he says. “Hospitals are also to blame for this by providing it to patients on food trays. Try ginger tea instead.”

Choose an over-the-counter option

While supplements that aren’t regulated by the Food and Drug Administration may not provide the kind of quick relief that influencers swear by, Yoon says the best choice for a fast-acting treatment for bloating is “simethicone, the active ingredient in the antigas agent.” drugs like Gas-X and Phazyme.” Simethicone destroys gas bubbles in the stomach and intestines, thereby reducing bloating.

Move

“Light physical activity, such as a short walk after eating, can help reduce gas and bloating,” Dietitian Nutritionist. Nicole Maholy tells Yahoo Life. “Movement stimulates digestion and is a simple but effective way to ensure post-meal comfort.”

While you’re at it, you can turn your post-meal walk into “fart walk.” This viral exercise trend involves, you guessed it, allowing yourself to pass gas as needed while walking. This helps your body not feel as bloated as you move uncomfortable gases through your body.