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How to Reduce Bloating: Tips and Remedies


The feeling of being bloated is uncomfortable and can sometimes interfere with daily activity, especially for middle-aged women. In most cases, abdominal and stomach bloating is not serious and will not require medical attention. In these cases, there are many things that you can do to find relief from bloating on your own. These remedies mostly involve lifestyle changes, but some may surprise you. Keep reading to learn how to reduce bloating and find relief.

Easy tips to reduce bloating

Easy Tips

These adjustments in habit can help reduce incidences of bloating naturally.

  • Changes in diet. Avoid carbonated beverages and fatty or sugary foods  (e, g; soda and juices). Replace fibrous, hard-to-digest vegetables - such as broccoli, cabbage, and beans - with other vegetables that have less fiber in order to prevent and reduce bloating. Learn how to switch to an anti-bloating diet.

  • Avoid chewing gum. Sucking on hard candy or chewing gum can cause you to swallow more often and swallow more air.

  • Exercise. Regular exercise has been found to improve bowel function and help relieve bloating. To prevent bloating and gas, walk for 10 - 15 minutes after eating.

  • Stress relief. Excessive stress can oftentimes lead to indigestion, gas, and bloating. Taking measures to relieve stress - such as yoga, counseling, or other stress-relieving activities - may provide bloating relief and work to prevent bloating.

Good Home Remedies for Bloating

Another way to relieve bloating is through the use of home remedies, such as herbs.

  • Peppermint. It's known for its ability to stimulate digestion and metabolism, and can be used to reduce bloating. Try making an herbal tea with one or more of these herbs or taking herbal supplements to find relief from bloating.

  • Chamomile. This is another product that you can use to prevent or reduce bloating. It is one of the most well-known relievers of bloating, acid reflux, and discomfort caused by overeating.  You can make chamomile tea yourself at home, or it can be purchased as prepackaged teabags.

  • Caraway. This herb is another one that has a long history as a remedy for bloating, as it aids digestion and relieves gas buildup. Many people find that it is helpful to drink tea before eating, and by doing this, they find that instances of bloating after the meal are reduced.

  • Warm cinnamon. This spice can reduce pressure on the abdomen by encouraging the passage of gas, providing relief from bloating. Drinking warm cinnamon tea daily will help relax your digestive system.

Everyone is likely to experience bloating at some point in their lives, but the best methods for managing it are related to lifestyle. Simply eating a healthier diet will usually work to relieve and prevent bloating. While bloating is oftentimes uncomfortable and inconvenient, there are many home remedies you can try to find relief.

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Sources:
  • American College of Gastroenterology. (2014). Digestive Health Tips. Retrieved November 14, 2016, from http://patients.gi.org/topics/digestive-health-tips/
  • Brigham and Women's Hospital. (2016). Gas: Beat The Bloat. Retrieved November 14, 2016, from http://www.brighamandwomens.org/patients_visitors/pcs/nutrition/services/healtheweightforwomen/special_topics/intelihealth0504.aspx
  • Mayo Clinic Staff. (2014). Water retention: Relieve this premenstrual symptom. Retrieved November 14, 2016, from http://www.mayoclinic.org/healthy-living/womens-health/in-depth/water-retention/art-20044983
  • National Health Service UK. (2014). Beat the bloat. Retrieved November 14, 2016, from http://www.nhs.uk/Livewell/digestive-health/Pages/beat-the-bloat.aspx
  • National Institutes of Health. (2014). Gas - Flatulence. Retrieved November 14, 2016, from http://www.nlm.nih.gov/medlineplus/ency/article/003124.htm
  • Northrup, C. (2006). The Wisdom of Menopause. New York: Bantam Dell.
  • Office on Women's Health. (2012). Irritable bowel syndrome (IBS) fact sheet. Retrieved November 14, 2016, from https://www.womenshealth.gov/publications/our-publications/fact-sheet/irritable-bowel-syndrome.html