Abdominal bloating: the best natural remedies to combat it

The digestive process is complex and there are some habits related to lifestyle that can intervene in its proper functioning. Although gas and bloating are completely normal, and in fact it has been proven that most people pass gas 14 to 25 times a day. However, when they are recurrent and cause abdominal distention throughout the day, they are usually particularly frustrating. It has been proven that both gas like bloating is caused by trapped air in the digestive system, that air is swallowed involuntarily while eating, it is also usually produced by intestinal bacteria during digestion.

On the other hand, there are some eating habits that episodes increase and are considered active triggersSuch is the case of the consumption of fatty foods, highly seasoned, dairy and heavy cheeses, certain vegetables and legumes, in addition to the excessive intake of ultra-processed foods and alcohol. Based on this, we took on the task of selecting the best foods that work as a powerful natural remedy for fight swelling, reduce inflammation and also help regulate intestinal transit.

1. Probiotics

The small intestine and colon are full of bacteria, yeast, and fungi that ferment undigested carbohydrates, resulting in a gas rich in hydrogen and methane. Interestingly, some bacteria produce more gas than others. Research has identified some specific strains of gut bacteria that produce irritating gas. Bloating is caused by an imbalance of good and bad bacteria in the gut, which means that having more “bad” gas-producing bacterial strains in the colon (due to poor diet, stress, use of antibiotics, or other lifestyle factors) can lead to over-fermentation and more trapped gas , a reflection of extreme swelling. The best ally to favor this condition is to bet on the consumption of probiotic supplements, in fact there are studies that support that Consuming probiotics on a regular basis can help maintain a healthy microbial balance in the gut, which can relieve swelling.

Kefir. / Photo: Shutterstock

2. Peppermint oil

Peppermint has been used as a digestive aid for hundreds of years. Peppermint oil, in particular, has been found to help relieve abdominal bloating. This is due to the relaxing effect of its natural compounds, including various flavonoids extracted from mint leaves, they have on the digestive tract. The best way to take advantage of the benefits of peppermint oil is to take it in capsule form or use natural peppermint in juices, smoothies and infusions. It is one of the medicinal herbs of greater digestive, antioxidant and anti-inflammatory potential. It is also considered one of the best remedies to combat bloating and flatulence, easily eliminating excess air trapped.

Peppermint essential oil./Photo: Pixabay

3. Ginger

Ginger is another science-backed traditional bloating and indigestion remedy. Have antiemetic and carminative functions, which help in the decomposition of gases and support bowel movements. Ginger also stimulates the rhythmic contractions of the intestines, which moves things and helps prevent bloating, not in vain is it considered one of the most powerful antioxidants and anti-inflammatories. The best recommendation is to integrate a cup of fresh ginger infusion at the end of the main meals and fasting, it is also delicious as an addition in juices, smoothies, soups, sauces and stews.

ginger tea
Ginger./Photo: Shutterstock

4. Papaya extract

Papaya is considered one of the most popular natural laxatives, it is also a highly nutritious fruit that is related to great benefits to accelerate the digestive process and intestinal transit. The main reason is related to its content in enzymes found naturally in papaya, which facilitate the digestion of proteins. According to a study of 126 people with chronic gastrointestinal problems, it was found that 20 ml of a daily papaya enzyme supplement improved swelling and regularity intestinal. In addition, papaya is ideal for losing weight and purifying the body of everything it does not need.

Papaya./Photo: Istock

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