7 ways to reduce bloating after meals

Drink mint tea or ginger tea, walk for 5-10 minutes, avoid carbonated drinks after meals to help reduce bloating faster.

When you eat a large amount of food at one meal, a lot of carbohydrates are broken down and the fiber is fermented, creating a lot of gas, which leads to bloating. Here are 7 ways to help reduce bloating.

Drinking water

Drinking water promotes hydration (replenishing the body's organs with water) which reduces bloating. Water helps keep things moving smoothly through the digestive tract, resulting in regular bowel movements, which reduces constipation and bloating.

Bloating can also be caused by eating too much salt. Drinking water can help reduce this by removing excess sodium (salt) from the body. Drinking water before meals can help prevent bloating after eating by making you feel full and eat less.

Drink herbal tea

Drinking peppermint, ginger, or fennel tea can help prevent bloating. These teas have properties that relax the digestive tract and reduce gas. Ginger tea speeds up the emptying of the stomach. Fennel helps relieve stomach problems.

People with gastroesophageal reflux should limit their use of peppermint tea because it can have the opposite effect, causing acid reflux.

Do not drink alcohol

Drinking alcohol after a meal makes bloating worse. This is because alcohol slows down digestion and increases water retention. Alcohol also causes more urination, which can lead to dehydration. To keep bloating to a minimum, it is best to drink water.

Avoid carbonated drinks

Drinking carbonated soft drinks or soda after eating can cause belching, increased gas in the stomach, and more bloating. Avoiding gas-producing drinks and foods like beans is a good way to reduce this condition.

Drinking carbonated soft drinks after meals can increase gas, causing more bloating. Photo: Freepik — Drinking carbonated soft drinks after meals can increase gas, causing more bloating. Photo: *Freepik*

Avoid chewing gum

Chewing gum causes you to swallow more air, which can make bloating worse. Air is more likely to enter your intestines if you eat or drink too quickly, drink carbonated beverages, or chew gum.

Yoga

Gentle yoga poses like child's pose and cat-cow pose help relieve abdominal discomfort caused by bloating. Hold each pose for five deep breaths (inhale through the nose and exhale through the mouth) and continue repeating until you feel relief.

Practicing yoga activates the body's parasympathetic nervous system or rest and digest mode, allowing for better digestion of food.

Take a walk

A short walk after eating stimulates peristalsis and speeds up the emptying of the stomach. Just a 5-10 minute walk can have a beneficial effect. Light exercise after eating also has similar results. Regular physical activity keeps the colon wall firm, stools pass easily, and is good for the digestive tract.

Mai Cat (According to Everyday Health )

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