Unfortunately, the cause of a bloated stomach can be hard to pinpoint. Many things can throw our bodies out of equilibrium and lead to belly bloat. Maybe you binged on too much salty food. Maybe you drink cans upon cans of fizzy drinks. Maybe it was all those drinks from last night’s party (no judgment).
Whether you’re experiencing the aftereffects of an indulgence, constipation from travel, you’re dealing with period symptoms, or for some weird reason are just generally having the sensation that you could float away like a hot air balloon, there’s no denying that bloating is downright uncomfortable.
WHAT CAN YOU DO ABOUT IT? – We talked to the experts at Valeo about how to beat the bloat in three days or less. Find below a few tips that will help get your digestion back on track as quickly as possible.
- Eat potassium-rich foods
If you’re feeling bloated from excess sodium, one of the best tips for quick-ish relief is to drink more water and eat foods rich with potassium, like bananas, avocados, and sweet potatoes!
Both water and potassium help flush excess sodium and fluid out of the body. One study showed that women who ate a banana before each meal bloated less than those who didn’t. Experts also think that’s because bananas deliver certain gut bacteria that help calm gas production in the belly.
2. Incorporate asparagus into your meals
You could call asparagus an anti-bloating superfood. Sure it makes your pee smell, but it also makes you pee. Asparagus is a natural diuretic, meaning it helps your body flush out extra fluids quickly, thus relieving any discomfort or bloat. Natural diuretics also include other vegetables like cucumbers, celery, and lemons, and fruits like berries and watermelon.
3. Go for a walk
Walking and movement in general for around 10 minutes is also recommended as one of best bloat busters as it stimulates the digestive system to contract which may help you release trapped gas.
4. Try peppermint tea & extracts
The peppermint herb exhibits antimicrobial and antispasmodic (prevent muscle spasms) activities, which can relax your digestive system, decrease gastric motility, and may ease pain and bloating.
A review of nine studies in 926 people with irritable bowel syndrome (IBS) treated with peppermint oil for at least two weeks concluded that peppermint provided significantly better symptom relief than a placebo. Additionally, in a review of 14 clinical trials in nearly 2,000 children, peppermint reduced the frequency, length and severity of abdominal pain.
While no studies have examined peppermint tea and digestion, it’s possible that the tea could have similar effects.
5. Avoid salty foods but take salt baths
Processed and canned foods are often loaded with salt and so it is better to avoid them to reduce bloating. You can try adding more flavor to your food by using seasonings like fennel, basil, and cumin instead. When it comes to taking salt baths, your grandma would probably agree on this. Epsom salt baths have been used for hundreds of years to manage bloating and ease all kinds of aches and skin troubles. In water, Epsom salt breaks down into magnesium and sulfate. The theory is that soaking in an Epsom salts bath allows magnesium to get into your body through your skin which then acts as a natural saline laxative and helps you to ditch extra water weight. This hasn’t been proven by research, but just soaking in warm water can help relax muscles and loosen stiff joints.
6. Watch out for food sensitivities
If you regularly feel bloated and have been feeling so for a long period of time, this could mean that you have food intolerance. Take a food intolerance test to get a closer look at how your body is reacting to your diet. Meet with one of Valeo’s nutritional experts to ensure you’re replacing your trigger foods with healthy and nutritious alternatives.