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How To Prevent & Get Rid Of Bloating Naturally

Bloating occurs when there is excessive gas in the digestive tract that is in the stomach and intestines. Gas produced by the stomach and intestines due to the breakdown of food into energy. Normally everyone would dispose of the waste gas through the gas, some people may be more likely to fart. The emergence of excessive gas that has many causes, determine the cause, it would be easier for us to get rid of bloating. Although bloating may subside by itself through belching or farting, but it is recommended to be overcome. The presumption that the bloating is mild, a great wrong opinion. Because we often get bloating, it could harm our gastric.


In medicine, bloating is known as flatulence. Bloating is a disorder or problem, which occurs due to an increase in the amount of gas in the digestive tract. While the occurrence of flatulence, sometimes as a sign of irregularities that refers to other diseases. Early symptoms of bloating that often happens is, the feeling of nausea to vomiting, stomach feel full, causing pain, occasionally chest pain, and constipation. This condition if left unchecked can lead to increased gastric acid that can lead to the emergence of ulcer disease. 

Some causes of bloating

  1. Swallowed air: If a lot of air swallowed but not burp, then the air will pass through the digestive tract and is released through the anus (fart). However, if the amount is excessive, it will cause bloating and hiccups. Excessive gas in the upper intestine is usually caused by gas that goes along with swallowing food, drink or chew gum. Gas in the lower bowel is a normal by-product of bacterial activity against food that is not digested until it reaches the large intestine. Gas-related intestinal bacterial activity consists of hydrogen, carbon dioxide and methane.
  2. Foods cause bloating: Some foods contain substances that are not fully digested until they are acted upon (metabolized) by bacteria in the large intestine, where food will be broken down into simpler compounds, including gas. Food was the most frequent cause gas (causing bloating) among others (if eaten in excessive amounts):
    • Dairy products containing lactose 
    • Packaged foods that contain lactose, such as bread, cereal, and salad dressing
    • Fructose and sorbitol, which is found in some fruits and also used as a sweetener 
    • Vegetables such as asparagus, broccoli, sprouts, cabbage, cauliflower, cucumbers, green peppers, onions, peas, radishes, and raw potatoes
    • Beans and other legumes
    • Fruits such as bananas, melons, pears, and raw apples
    • Eggs
    • Carbonated beverages, fruit drinks, beer, and red wine
    • Fried and fatty foods
    • Sugar
  3. Constipation: Constipation can cause bloating but generally does not improve gas.
  4. Medications or supplements: Certain drugs, as well as dietary supplements, can cause bloating and gas as side effects.
  5. Medical condition or disease: Bloating due to excessive intestinal gas characterized by belching or farting more than 20 times a day - sometimes showing digestive disorders such as celiac disease, dumping syndrome, food allergy or intolerance, GERD, Gastroparesis (common in people with diabetes), Irritable bowel syndrome, lactose intolerance and gastric ulcer (severe ulcer).
  6. Changes in hormone levels: Often experienced by women, namely the appearance of bloating right before menstrual periods because their bodies retain fluid. Bloating is also common in pregnant women.

How to cope with bloating 

To be able to cope effectively bloating, it must know first what is causing the bloating. If it turns out you suspect the cause is excess food, then for a while to avoid it. However in general may use drugs to treat flatulence, which is a drug that contains simethicone, a medication that works dissolving gas bubbles, so as to reduce flatulence, simethicone usually found on an ulcer drug.
Get rid of bloating naturally:
  • Drink 8-10 glasses of water each day. Water helps reduce gas in the stomach and the stomach acid. By drinking one to two liters of water per day to help the body properly hydrated. The water will help remove impurities that cause flatulence that are in the body.
  • Consume 25 to 35 grams of fiber each day. Constipation often make us feel bloated and feel full, therefore, in order to relieve bloating and also improve bowel health, consume foods that contain lots of fiber.
  • Flaxseed, carrots, oranges, and barley are included in foods that contain soluble fiber. Meanwhile, dark green leafy vegetables, spinach, kale, legumes and whole grains included in insoluble fiber.
  • Reduce the intake of salt in the body. Reduce intake of foods containing high salt levels to reduce the risk of flatulence. Salt makes the cells in the body to retain water content may contribute to cause flatulence. Replace the salt in your diet, the garlic powder, oregano or black pepper. This will help reduce the intake of sodium and bloating.
  • Smaller portions. Compared to consuming three large servings of food a day, eat five small meals each day. By doing so, the body gets time to extract food and take advantage of all the nutrients contained in the food better. 
  • Consuming foods that can relieve bloating include peppermint leaves, lemon juice, pineapple, papaya, aloe vera juice, celery, whole grains, nuts that do not use salt, and yogurt.
When did you have to go to the doctor?
Although bloating sometimes a sign or symptom of a serious condition, but it is rare. To be sure, bloating can cause discomfort and embarrassment because of frequent fart. However, contact your doctor if the bloating persists or worsens, or if the bloating associated with vomiting, diarrhea, constipation, weight loss, blood in the stool or excessive stomach pains.

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