Bloating symptoms can be caused by a variety of issues such as intestinal bacteria, parasites, excess gas accumulation, and more. Bloating ultimately expands the stomach like a balloon.
If you are someone that has noticed being constantly bloated regardless of how little you eat, the cause may be what you are eating rather than how much you are eating. Once you successfully identify what is triggering the symptoms, you can remedy the issue.
Main Contributors To Feeling Bloated
Eating too much sodium can cause the body to retain excess fluid. This is a very common cause for bloating in individuals who consume too much sodium throughout the day. The daily recommendation from the American Heart Association is around 1,500 to 2,300 mg of sodium per day. However, the average person typically intakes much more than that due to consuming unhealthy snacks or foods throughout the day.1
Another common cause for bloating is consuming too many artificial sweeteners. Artificial sweeteners are typically found in low-fat foods, processed foods, and even diet drinks. Because of this, many people consume them even though they assume what they are eating is more healthy.
They contain compounds that can disrupt digestive system function, forcing the digestive system to work harder and be unable to break down food as easily. Additionally, they can cause inflammation in the digestive tract, which can also result in bloating.2
Calcium and Dairy
While calcium might be important for the bones, too much of the mineral can result in serious bloating around the waist. The problem with calcium is the fact that it is typically consumed in dairy products. Dairy itself can be difficult to digest because it contains lactose, which is a sugar difficult for the body to digest. Whether you are lactose intolerant or not, you likely end up suffering from bloating due to the consumption of dairy products.
Another significant cause of bloating comes from carbonated drinks. These drinks end up creating air bubbles in the stomach which take up space in the abdominal region and result in bloating. Bloating can be reduced by reducing consumption of carbonated beverages.
Natural Remedies To Bloating
Peppermint oil is easily one of the best essential oils to reduce bloating and inflammation. When properly diluted with a carrier oil, it can help with a variety of digestive issues. Not only does it effectively calm stomach muscles, but it can help eliminate gas. Because peppermint oil effectively reduces pain from cramping, it is recommended for bloating during menstruation.
The chamomile plant itself is well-known for helping one relax. However, it is equally as effective at helping to reduce bloating. It does so by reducing the amount of inflammation in the bowel. Massaging this essential oil, diluted in a carrier oil like jojoba, on your stomach should effectively provide bloating relief.
Cumin Essential Oil
Cumin essential oil can be one of the most effective ways to reduce the bloating. This essential oil works by reducing cramping and pain from bloating symptoms.
Another excellent way to alleviate symptoms of bloating is by introducing healthy bacteria into the gut using probiotics. Adding more “good” bacteria to your digestive system will help regulate bowel movements and prevent the buildup of “bad” bacteria which may be overproducing gas and causing bloating. You can get probiotics by eating probiotic-rich sources of food such as Greek yogurt, sauerkraut, kefir, and more.
Another good option to get reduce bloating symptoms is drinking herbal teas with anti-inflammatory properties that will remove excess water. One of the most effective herbal teas for accomplishing this is dandelion tea, which acts as a mild diuretic that can also help to optimize the digestive system.
Another good option for reducing bloating would be incorporating more potassium in your diet. By getting increased amounts of potassium in the form of bananas and strawberries, organs can work as efficiently and effectively as possible, which is going to keep the digestive system from working too slowly and building up gas
Overall, there are plenty of different natural remedies that can alleviate or remove bloating.