On bloating can be a very unpleasant thing. Often, after eating, only a rumble makes itself felt. Shortly afterwards the stomach tenses and begins to inflate visibly. Not only does this feel uncomfortable, it also looks like a spontaneous flash pregnancy from one moment to the next. We'll tell you how a bloat develops and what you can effectively do about it.
How does it come to a bloated stomach?
The cause of a swollen abdomen are gases in the intestine. These form during the digestion of our food. This is quite normal in itself when food is broken down into its constituent parts with the help of enzymes and bacteria. Normally, the resulting digestive gases do not cause any major problems, as you either abatmest these through the lungs or secretly quietly escapes through intestinal wind. In a classic belly stomach, however, the matter is slightly different.
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Here are so large amounts of gas formed that the gases can not be removed optimally. Accordingly, the stomach inflates, which can sometimes lead to abdominal pain. There are some possible causes. Including food allergies and intolerances, intestinal diseases, intestinal fungus or the so-called irritable bowel syndrome but also stress and too little exercise.
So you get the cause of the swollen abdomen on the track
To narrow the cause, you should keep a food diary in which you hold all food that you have eaten for at least two weeks. At the same time you also write down all complaints and their intensity in your food diary. In this way, a direct connection between certain foods and the abdomen can be established. Once you've discovered a suspicious food, you're leaving it out as a test.
For example, if the food in question is primarily dairy, it is likely that your belly swelling is caused by lactose intolerance. The longer you keep your journal, the more accurate the database. Beyond the food, you should also question your life habits. Do you move too little? Do you have too much stress? Change this in case of doubt. If the symptoms still do not improve, it is time to go to the doctor at the latest.
Some foods can promote a bloated stomach
In addition to food intolerances, some foods can promote a bloated stomach, as they release an above-average amount of digestive gas during digestion or even have a flatulent effect. These include, among others.
- Carbonated drinks (especially sparkling drinks such as sparkling wine)
- Fruit (immature)
- Deep fried food
- Fast food
- Hot spices
- Breaded meat
With these 7 tips, you get your belly swollen under control
As long as no physical cause, such as an allergy or illness, is the cause of your bloated stomach, even small everyday tips are usually enough to get rid of the bloated stomach.
1. Treat your swollen abdomen with heat
Stress is the main cause of the abdominal bloating in many people. This can also be explained quite simply: The secreted stress hormones cause the sympathetic nervous system to be activated. This prepares the body for activity - the classic "escape or fight" activity. As a result, besides your attention and ability to concentrate, your respiratory rate and heart rate also increase.
In return, the organism lowers the digestive activity to a minimum. After all, in an "escape or fight" situation there is no time for digestion. Unfortunately, your body does not know that it is not about life and death, but only about everyday stress. The result remains the same. With the help of heat you can relax the situation. Just put a hot water bottle on your stomach. This relaxes the smooth intestinal muscles.
2. Chew your food through properly
Can you remember that your grandmother has always told you not to swallow but always chew well? As is often the case, grandmothers are usually right. If you swallow too much, you're just making it unnecessarily difficult for your gastrointestinal tract to digest the food. So chew every bite properly. This will make your stomach much better. In addition, you should rather eat several times a day smaller portions than twice a day to dick.
3. Make sure you have enough fiber
Dietary fiber is a great help in digesting your intestines. Among other things, they provide food for the beneficial bacteria without which effective digestion is not possible. In addition, some fiber swells in the intestine and stimulate digestion. According to nutrition experts, around 30 grams of fiber per day are ideal. Dietary fiber is found mainly in whole grains, legumes and vegetables. Caution: Unless you already have enough fiber to eat, your gut needs to get used to it. So increase the amount slowly.
4. Use probiotics
Without certain bacterial strains, digestion would hardly be possible. To support or generally feed these bacteria, you can rely on probiotic foods. These contain bifido and lactic acid bacteria, which among other things regulate the pH of the large intestine. Quark, sauerkraut or kefir are ideal, for example. Alternatively, you can also rely on foods containing artificially added probiotic cultures to build effective protection of the natural intestinal flora.
5. Move more in everyday life
Did you know that too little exercise is the most common cause of an abdominal belly not attributable to bodily causes? Frequent sitting means that the gases from the intestine are difficult to escape and neither the intestinal nor the smooth intestinal muscles are stimulated by external stimuli to more movement (peristalsis).
Take the stairs in everyday life more often than the elevator. Ride a bike to work. Get up from the desk more often. Take a walk or a few squats at lunchtime and you'll improve the situation considerably. Of course, classical sport is also part of your exercise program.
6. Keep your abdominal muscles fit
If we are ever on the subject of sports: Even a well-trained abdominal muscles has an effect on digestion. Regular abdominal muscle training means that even the lower abdominal muscles do not cramp so fast. And by the way, you also strengthen your body center, which is also conducive to a healthy posture and prevents back pain.
7. Drink a lot and regularly
Only if your gut gets enough water, it can work optimally. On the other hand, if you drink too little, your intestines will become sluggish and can no longer carry off the porridge efficiently. It should be at least two liters of fluid per day. Ideal for athletic people, however, is the rule of thumb: 1 liter of water per 20 kilograms of body weight. In order not to irritate the intestine, you should cover most of your fluid needs with tea and still water.
Proceed with the right foods against the belly
By eating, you can also influence how your gut responds. Apart from the already mentioned "belly tips" we want to give you finally a few foods that can relieve the bloating complaints.
Yogurt is known for its probiotic bacteria to promote the natural balance of the intestinal flora. Ideally, you buy low-fat natural yoghurt, which contains neither added flavors nor additional sugar. To get some fiber in the intestine, you can mix the natural yogurt with a portion of wild berries.
2. cayenne pepper
The capsaicin contained in pepper and chili is responsible for the characteristic sharpness. But that's not enough, because the fabric also acts as a natural fat burner. Your bloated stomach also benefits from well-seasoned food, as it also boosts digestion and prevents excessive gas formation.
3. fennel seeds and fennel tea
Granted fennel seeds are a rather unusual food. Like fennel tea, however, they have an anti-inflammatory and antispasmodic effect. Ideal properties, therefore, to relax the intestinal muscles and allow the excess air to escape optimally. If you do not like fennel tea, half a teaspoon of fennel seeds per day is enough.
Garlic not only gives your food a special spice and supports your immune system, but can also break down digestive gases. For this to work perfectly, you should eat the garlic alone, for example in the form of a delicious garlic soup.
The lemon is a true all-rounder. It not only acts as a valuable vitamin C supplier, but also supports the organism in the elimination of toxins. The citric acid also stimulates the stomach to produce hydrochloric acid, which is essential for the digestion of food. A few glasses of lemon water a day can already do wonders. For best results, drink the lemon water on an empty stomach for a while before eating.
The ginger root is a true classic among home remedies. Their ingredients not only help against pain and nausea but also have anti-inflammatory and antibacterial properties. In addition, ginger contains the digestive enzyme zingibain, which aids in protein digestion. Whether you are eating fresh ginger, drinking ginger tea or taking ginger shots is up to you. How to make the latter, you will find in our article "Ginger - These 6 unbeatable advantages offers you the Powerknolle".