tips to reduce bloated stomach

10 Tips to Reduce Bloated Stomach Naturally For A Long-Term Relief!

Categories : Wellness

Imagine having a really good meal one afternoon and next thing you know, your tummy is crying to be set free. Have you felt that before cause most of us from Beauty Insider Malaysia definitely have! A bloated stomach can be ANNOYING but worry no more because we got some highly effective tips to reduce bloated stomach naturally and trust us, you do not even need to spend even one penny more! And guess what? Despite giving a bad outlook and being physically discomforting, experts say stomach bloating is a condition you can avoid pretty easily! 

So, without further ado here are the best tips to reduce bloated stomach. Just to add to that, all of the below tips to reduce bloated stomach are extremely easy to follow and you can try them at any time! Follow these tips and your precious tummy will be bloat-free again! However, if the bloating gets worse and you find none of the tips below doing you any good, please do consult a doctor or a specialist for proper assistance. 

1. Take Smaller Bites and Chew Your Food Slowly

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One of the easiest ways to reduce bloated stomach is to enjoy your meal and take really small bites! Instead of having big tablespoons of rice, cut it down to half because of trust us, the smaller the bites, the better the digestion. Also, chew your food slowly and take your time. Rushing to finish the meal is not going to help your tummy and remember, your tummy is your treasure; gotta take really good care of that treasure people! Keep in mind, smaller bites and chew your food at a leisurely pace (you’re not running a marathon to the belly). 

2. Don’t Drink Water While You Eat, Drink After Instead

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Now, this one of those tips that are not known by many so keep it a secret! Avoid drinking water at all while eating, instead, drink after you have finished your meal. Do not gulp a whole glass down right after you’re done with the food, give a few seconds to let the food go down to your tummy then, sip on your water calmly. Again, don’t rush, treating your tummy well is the first step to pampering your body! 

3. Follow the Hunger in Your Tummy, Not the Eyes

Hungry eating laff GIF on GIFER - by Tejinn

One of the most important tips to reduce bloated stomach is do not follow the hunger in your eyes, follow the hunger in your tummy. It is in our nature to drool when we see something delicious or when we are extremely hungry and our mind tends to send us signals that make us believe that we want everything we see but in reality, the mind is a trickster. So, eat in smaller portions and if you still want more, go for a second round! 

4. Reduce Your Daily Salt Intakes

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Heard of how people say that too much salt in our meals causes high blood pressure? Guess what? It causes bloating of the tummy as well! When I say it like that, it does not sound like a big deal right? In reality, it is! The more the salt, the higher the chances of bloating. Not only that, a study online even said that salt causes water retention which then causes our poor tummies to bloat. 

5. May Ginger Be Your One True Love! 

GIF monday ginger - animated GIF on GIFER

Now, in case all of the above has been done and dusted but not much of a difference was seen, this tip is guaranteed to work at home (Speaking from a lot of experiences). Ginger, you did not hear us wrong, we did say ginger. Ginger has been a favourite formula for many years now and it has never failed up until today. But that does not mean you’re going to excessively consume ginger, it has a limit. Too much can cause other problems and we’ll talk about those another time! 

6. Cut Down on Carbonated Drinks

Pin em Always coca cola

We know y’all love your cokes and fantas but did you know the fizz in carbonated drinks even diet ones can lead to gas getting trapped in your stomach. So, if you are looking for fast and effective tips to reduce bloated stomach then cut down on carbonated drinks! Instead, drink warm water and if you want some flavour just add some lemon, lime, or cucumber. You can also opt for soothing beverages like green tea and peppermint tea which can aid in reducing bloatedness. 

7.  Eat Meals That Are High in Fibre 

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One of the main reason why your stomach gets bloated is that you eat too little fibre, fluids, and physical activity can lead to constipation, which can result in bloating. To avoid this, eat a diet high in fibre. Add more whole grains, fruits, vegetables, legumes, nuts, and seeds to your diet. Also, drink plenty of water (aim for 6-8 glasses a day) and aim for physical activity for at least 30 minutes, five times a week. If you’re eating a low-fibre diet, gradually bump up the fibre level, making sure you also drink plenty of fluids for better tolerance.

8. Try Giving Your Abdominal a Massage

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Massaging the abdomen can help to get the bowels moving. A massage that follows the path of the large intestine is especially helpful. Just rub your belly in a circular motion with light pressure up toward the right side of the ribcage. Move your hands all-around your belly and keep massaging for about 5-10 mins. Repeat this as often as necessary. However, if the message causes any pain, it is best to discontinue it immediately.

9. Go Easy with Gassy Veggies at Night

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Okay, we know greens are generally healthy but some vegetables cause bloatedness. The cruciferous family of vegetables, such as broccoli, Brussels sprouts, and cauliflower can cause gassy feelings so it is best to avoid them at night. But that doesn’t mean you should give up on these super-nutritious, high-fibre vegetables. Just don’t eat them at night. Just work them into your diet slowly until your body adjusts to the compounds that can initially cause gas! 

10. Limit Your Daily Sodium Intake to 1500mg 

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Last but not least, in our tips to reduce bloated stomach list is to cut down on highly processed foods which in general tend to be high in sodium and low in fibre. Not just cant these contribute to that bloated feeling but it is also extremely bad for health. Make sure to read the food labels and try to keep your meal with not more than 500 mg of sodium In a total of 1,000 to 1500mg of sodium per day. Optionally, you can also look for labels that say “sodium-free,” “low sodium,” or “very low sodium.”

*This article was originally written Shaswinder Kaur and further edited by Kavitha Manimaharan, Beauty Content Specialist.