Reduce Abdominal Bloating W/ Diet and Exercise: No Nonsense Guide

06 Aug Reduce Abdominal Bloating W/ Diet and Exercise: No Nonsense Guide

Get rid of persistent bloating with diet, yoga, pilates, and stretching!

The most recurring problem in the modern lifestyle is bloating.

However, the exact cause of bloating is entirely subjective to your lifestyle. Regardless of the reason, though, you must know how to decrease bloating so that you can wear that dress you’ve been planning to without your belly bulging out.

So, we’ve tried to formulate a plan on how to decrease gas in the stomach that includes nothing other than the right exercise, diet, and easy-to-do remedies. 

How to Decrease Bloating with Diet

There are some foods to reduce bloating quickly that also relieves bloating fast. Here are some that are easily available:

#1. Yogurt

The probiotics and lactic acid in yogurt are anti-inflammatory to gas and relieve the stomach. 

It helps to promote gut health and make the digestive system smooth-functioning. You can also add rock salt and churn yogurt for instant relief from bloating.

#2. Aloe Vera Juice

Fresh aloe is good for skin and hair. But did you know that aloe vera is an instant stomach-relieving remedy? 

Mix 20-25ml of aloe vera juice with less water than aloe vera and drink it. It is one of the laxatives which gives relief in a short duration.  

#3. Avocado

Avocado consists of potassium, which regulates sodium levels in the body. 

This, in turn, prevents water retention; thus, reducing bloating. People who take medications that induce bloating are recommended to eat avocado once a day. 

#4. Celery

One of the most recommended foods to decrease bloating is celery. 

Celery breaks down the undigested complex protein and fat in the body. The celery juice treatment feeds the gut bacteria and gives results in a short while. 

#5. Banana

Bananas are jam-packed with potassium and the fiber in them flushes out the undigested component of the body. 

However, too much-ripped banana is havoc on a weak stomach. It has greater sucrose which becomes difficult to digest, and untimely intake proves to be another reason for constipation.

As bananas are high in sugar, exercise caution if you have complaints of high blood sugar and glucose intolerance.

#6. Cucumber Water

Cucumber is rich in antioxidants, caffeic acid, silica, and potassium. They consist of electrolytes, which help retain water and avoid dehydration. 

This makes the body less constipated and reduces bloating. Cucumber water can even replace your regular water if you face bloating on a daily basis.

#7. Watermelon Smoothie

It is commonly suggested to drink water in case of a bloated stomach. 

Watermelon, being 95% water, is an excellent solution for a diet change.

Furthermore, the mix of watermelon with mint seeds is an excellent combination to soothe bloating effects. It is also easy to make and tastier in comparison to plain water. 

#8. Chamomile and Peppermint Tea

Chamomile and peppermint are two very active agents in dissipating gas. 

They not only offer relief from constipated stomach and bloating but also help in improving digestion. It is a one-stop solution and a useful addition to everyday life.

#9. Pineapple Frappe

Pineapple is a natural digestive that breaks down fibers and essentials in the stomach. 

The antioxidant will have a positive effect on the bloated stomach. Combine it with some other fruits like papaya or strawberry and garnish with mint.

This tastes amazing and makes even an upset stomach sound sweet!

In addition to these foods that you should be eating, there are also certain foods that cause bloating and should be avoided at all costs. 

Foods to Avoid When Bloated

Steer clear of these when you already have a bloated belly and have them only when the condition is relieved.

#1. Legumes

Legumes are high in protein, iron, and fiber. 

On everyday consumption, legumes harass the digestive process and show up in the form of a bloated stomach. 

If you are already facing a bloated stomach, remove legumes from your diet. The complex nutrients are difficult to digest and should be avoided at all costs.

#2. Broccoli and Kale

Broccoli and kale consist of raffinose which ferments the stomach. 

They go undigested and become very unhealthy for consumption. The diet should be devoid of such greens if you face bloating at regular intervals. 

#3. Dairy

Dairy is directly linked to a bloated stomach. 

This is because it consists of complex nutrients and requires much more digestion than average food. 

Lactose is not everyone’s cup of tea for digestion. So, it’s better to drop dairy consumption to a minimum until the bloating situation goes away.

#4. Salty Foods

According to a study, it has been found that high salt content is responsible for upper abdominal bloating, also known as gastrointestinal bloating. 

Thus, it has been advised to avoid them in your diet.

Excessive salt, especially from processed foods, increases the risk of heart diseases, high blood pressure, and type 2 diabetes as well.

#5. Apples

Apples are rich in fructose and have a high fiber content. However, apples have sweeteners that are difficult to digest.

It is a great fruit but surely not in the case of decreasing bloating.

So, now you know how to decrease bloating through your daily food habits. 

The stubborn discomfort can be avoided through exercises as well. Here are some to get relief from bloating instantly.

How to Reduce Bloating with Exercise – Yoga, Pilates, and Stretching!

Exercises are one of the best ways to increase core stability and improve bloating symptoms. Plus, certain moves can effectively get rid of the gas that’s trapped inside the stomach.

Yoga

Want to know how to decrease bloating fast? Yoga is one of the most well-researched and oldest ways for that. 

The sages from hundreds and thousands of years formulated the most effective and easy-to-relieve asanas. 

Some of the mentioned below are the best asanas for someone wondering, how to reduce bloating in a day.

#1. Wind Relieving Pose (Apanasana)

The most basic yoga asana and the very best natural wind-relieving pose. 

1. Lie down on a yoga mat on your back.
2. Bring both your knees near your chest as you exhale. 
3. As you let go of this pose, try to sit back up. 
4. Then, repeat it at least 10 times. 

#2. Bridge Pose (Setu Bandha Sarvangasana)

Bridge pose is a core muscle-strengthening exercise.

It is great for stomach-related issues, but more than that, it offers instant bloating relief.

1. Lie on your back on a yoga mat.
2. Bend your knees and try to lift your buttocks while keeping your head firmly set on the ground.
3. Try to bring the knees nearer as it puts pressure on the stomach to relieve any gases. 
4. Repeat it at least another 15 times for instant results. 

#3. Spinal Twist (Supta Matsyendrasana)

Another easy-to-do exercise for instant relief from a bloated stomach. 

A spinal twist is great for abdominal and core strengthening as well.

1. Lie on your back on a yoga mat.
2. Inhale and take one of your legs, and turn it in either direction.
3. The entire body should be in the opposite direction of the legs.
4. Then, repeat this with another leg.
5. Try to do this for a minimum of 8-9 minutes for the best results. 

#4. Garland Pose (Malasana)

It is one of the most effective asanas. It also relieves the thigh, buttocks, and stomach of excessive fat. 

Plus, garland pose is a high-training exercise that needs little to low caution.

1. Sit in the squat position.
2. Press the elbows near the knees as you inhale.
3. Try standing up with a little gap between the legs and redo it.
4. Repeat 20 times.

Though, it is only advisable for people with no recent injury in their legs. 

Pilates

Pilates is an effective way to reduce bloating as well as strengthen your core.

Some of the other benefits of pilates include reduced back pain, improved posture, and better body awareness along with better stress management.

#1. Focused Breathing

The first rule of de-bloating yourself is ‘focused breathing’ in pilates. 

1. Inhale air as if they have filled your entire rib cage.
2. Keep it there for 20 secs.
3. Release the air slowly through the nostrils.
4. Repeat 5 times.

#2. 45°-90° Breathes

Instructions for 45 degrees:

1. Lie on a yoga mat.
2. Raise your hand over your legs and slightly raise your torso about 45 degrees.
3. Raise your legs slowly in the same position.
4. Make a boat-like structure. 
5. Be in this state for up to 10 secs.

Instructions for 90 degrees:

1. Lie on your back.
2. Raise legs over 90 degrees.
3. Slowly return by first folding the legs in the table position and back to normal.
4. Repeat 5 times. 

#3. Twist in Criss Cross-y

1. Lie on a yoga mat.
2. Bend the entire body on either side.
3. Support your head with folded hands and raise your legs and head in a curved position at 45 degrees.
4. Repeat 10 times.

Stretching

Stretches are an apt option when you want to know how to decrease abdominal bloating. 

The air passage works efficiently once you stretch and gives back comfort to you as well as your body. 

They are in a way soothing just like an abdominal massage for bloating. 

The massage done in circular and anti-circular motion relieves gas from the stomach. 

Not only that, they show good results too. All in all, stretching is a good answer to, how do I decrease bloating!

#1. Toe Touch

1. Stand upright near a wall.
2. Try to bend forward and touch your toes.
3. Repeat 15-20 times.

#2. Bend Forward Stretch

1. Sit on a yoga mat.
2. Touch the toes by bending forward and giving a stretch.
3. Repeat 20 times.

#3. Legs Up the Wall Stretch

1. Lie on a bed/yoga mat.
2. Lie by a wall and stretch your legs 90 degrees.
3. Repeat over 15 times.

#4. Childlike Stretch

1. Lie on the front side of the yoga mat.
2. Stretch the face with hands folded in front.
3. Keep your knees folded while stretching. 
4. Repeat 10 times.

Now, get on your mat and practice these yoga asanas to get instant relief from that bulging belly. And if that’s not enough, here are some more tips.

How to Get Rid of Bloating Fast (Home Remedies)

Home remedies answer questions, such as how to decrease bloating overnight or what relieves bloating fast.

Here are some easy practices to incorporate into your routine:

• Try to walk.
• Drink ginger tea.
• Try an abdominal massage.
• Take a bath with Epsom salt.
• Avoid drinking with a straw to lessen airflow.
• Drink water frequently.
• Eat fennel seeds.
• Try massaging with clove oil.
• Use a hot and cold compressor.
• Drink apple cider vinegar to relieve pain.
• Take breaths.

These effective measures can help to decrease bloating and can help you decide how to treat your symptoms if they strike again. 

Frequently Asked Questions

This section answers the most frequently asked questions regarding bloating.

#1. How long can bloating last?

The bloating due to any food habits can be avoided in less than a week with home remedies. 

If you have a bloated stomach due to some food, it can be treated within a day. Try to avoid oily, greasy food and switch to healthier ones.

#2. What causes bloating in the stomach?

The causes of bloating are:

1. Sudden weight gain
2. Food allergy
3. Hormonal symptoms
4. Medication allergy
5. Heartburn

In fact, bloating can happen to anyone if the tracts get filled with air. Often, foods are responsible for it, and it can also be due to eating style. 

#3. Does drinking water help with bloating?

Water is the universal solution to de-bloat fast in 1 hour. Combine water with sodium to retain the water level. You can also eat mild foods, alongside.

#4. When should I worry about bloating?

If the problem persists for more than one week, get belly bloat detox through a medical practitioner. The bloating can allude to appendicitis, heartburn, or even mild cardiac arrest.

#5. Does lemon water help with bloating?

Lemon water is an effective remedy to decrease gas in the stomach. As lemon water is a diuretic, it retains water and eliminates toxins via urine. 

#6. Is constant bloating serious?

Anything excessive is extremely serious. The common-looking bloating becomes a symptom of something serious if it persists for more than a week or two. So, don’t avoid it if the problem persists for more than two weeks. 

#7. Is it normal to bloat everyday?

Upper abdominal bloating every day is common. But still, keep a track of its occurrence and reaction to food. 

Though it can be mild to serious, you need to keep a record of it. 

#8. What is bloating a symptom of?

The bloated stomach symptoms might include a warning of poor diet, lifestyle, sleep, or dehydration. Too much bloating shows heartburn, acid flux, and mild digestive problems as well. 

#9. Does bloating go away on its own?

At times, bloating occurs due to excessive inhaling of air through the mouth while eating. Many times, it gets sorted on its own and goes unnoticed. 

Wrap Up

Now, with all these tips, we hope you know how to decrease bloating on your own with easy-to-take measures. Go ahead and get started right now.

Bloating is a common problem, whether teenagers or senior citizens. Its prime cause lies in the way we eat, drink, or chew. Fortunately, it is not a very serious situation and can be treated at home. 

A basic switch in your diet for 15 days can show significant changes. Try these home remedies, and, better still, inculcate them in your everyday life.