Have you ever experienced this: abdomen feels full and tight, but you have no clue about what actually causing this and don’t know what you can do to reduce the discomfort? Abdominal bloating often occurs due to build-up of gas in the gastrointestinal tract, could be possibly caused by undigested food gets broken down or when we swallow air, especially when you are eating or drinking too fast, chewing gum or smoking.
Burping and flatulence are two common ways to release the air, and these are things you can do to relieve bloating and prevent it from reoccurring:
A warm and relaxing bath after meal could help to relieve bloating, because warm water can help to reduce abdomen pain through relaxing the muscles and get rid of the trapped wind by enhancing the function of gastrointestinal tract.
Bacteria in gut could be a major contributor to bloating as it produces gas, and supplementing probiotics (good bacteria) can help support healthy microbiome balance in the gut, hence alleviate bloating.
You can massage your abdomen to stimulate the bowel movement by rubbing your abdomen in circular motion from left to right continuously with light pressure for 15 minutes. However, stop immediately if the massage causes any pain.
Peppermint is effective in calming stomach muscles, reducing pain from cramping and also help to eliminate gas from intestines. Peppermint oil is a natural oil which can help with most forms of pain including relieving symptoms of bloating.
Green tea and lemon water can help to boost metabolism, you can drink it hot or cold, whereas freshly brewed peppermint tea can relieve cramps and relax the body, as well as sooth intestines, relieve abdominal pain and bloating.
You may also try to change your diet and habit such as cut down carbonated drinks, avoid chewing gum, eat slowly and opt for lactose-free dairy products if you are lactose intolerant because it is one of the main causes of bloating.
However, you should consult a doctor if your bloating is accompanied with severe abdominal pain, blood in stools, fever, diarrhea, vomit or any other symptoms, or if the situation keeps recurring despite lifestyle changes and dietary interventions.