Simple ways to help get rid of abdominal pain and bloating

 Simple Ways to Help Get Rid of Flatulence

Abdominal bloating is a health problem that many people suffer from as a result of disturbances in the process of digesting food. It is usually due to following incorrect eating habits, or lack of movement and exercise. Despite the annoying symptoms it causes, such as constipation, gas, pain, and lack of comfort, there are a number of  Simple ways to help overcome flatulence.

- Chewing food slowly

Bloating and the majority of gas formation in the body are caused by swallowed air. It is impossible for anyone to completely avoid swallowing air, but some habits can contribute to excessive air intake. Eating quickly is one of them.

Eating slowly and with the mouth closed will reduce the amount of air a person swallows during meal times. Additionally, it is important to sit down and spend some time eating instead of eating on the go.


- Stop chewing gum

Many people chew gum to keep their breath fresh and avoid snacking, however, this can lead to bloating. Chewing gum means continuously swallowing air, which can accumulate and increase the frequency of needing to release gas.

- Avoid tight clothing

Loose-fitting clothing helps ensure that a person remains comfortable, especially in cases of bloating. Wearing non-restrictive clothing also helps when experiencing gas, allowing it to pass freely out of the body.

- Avoid or reduce consumption of gas-causing foods

There are certain types of foods that can contribute to bloating and gas, such as carbohydrates that contain fructose, lactose, insoluble fiber, and starch that ferment in the large intestine, leading to bloating. However, it is not advisable to completely exclude these foods as they are an essential part of a healthy and balanced diet.

Fruits and vegetables often cause gas, but consuming several servings of fruits and vegetables daily is more important than getting rid of gas. However, reducing the amount of these gas-producing foods might help in reducing bloating.
The foods that should be consumed in smaller quantities include:

- Beans and leafy green vegetables like cabbage and broccoli. These vegetables contain complex sugars that are difficult for the body to break down.

- Carbonated beverages, fruit juice, and other fruits like onions, pears, and artichokes. These foods contain fructose, which is a gas-producing component.

- Dairy products contain lactose, which can also contribute to gas accumulation.


The foods that should be consumed in smaller quantities include:

- Fruits, oat bran, peas, and beans. All of these foods contain insoluble fibers.

- Starchy foods like potatoes, pasta, corn, and wheat-containing products.

- Quitting smoking. People who smoke tend to swallow more air than non-smokers, and the more one smokes, the more air they swallow. Of course, there are numerous other health benefits to quitting smoking as well.

- Increase physical activity

Regular exercise helps maintain a healthy digestive system. Walking after large meals can also help stimulate the digestive system and move food smoothly through it. Keeping the body hydrated reduces the likelihood of constipation by allowing waste to pass smoothly through the digestive system.

- Drink plenty of fluids

Staying well hydrated helps waste move smoothly through the digestive system. This helps maintain soft stool, so it is necessary to drink an adequate amount throughout the day. Also, inadequate fluid intake can lead to constipation, which can cause bloating.

- Increase fiber intake in the diet

Fiber is an important factor in improving digestion and facilitating bowel movements. It is important to ensure an adequate intake of fiber through consuming vegetables, fruits, whole grains, and nuts.

- Eat small, regular meals

Eating small meals throughout the day can help prevent constipation. Consuming small meals regularly keeps the digestive system active.

- Avoid fatty and processed foods

Consuming large quantities of fatty and processed foods can lead to constipation. It is preferable to consume fresh and healthy foods such as vegetables, fruits, plant-based and animal-based proteins to maintain digestive health.

- Avoid stress and anxiety

Stress and anxiety can affect bowel movements and cause constipation. It is important to practice relaxation techniques such as meditation, deep breathing, and engaging in calming activities to maintain a healthy digestive system.

- Avoid soft drinks

Soft drinks contain air bubbles, and someone who drinks a lot of soft drinks may find that they burp and fart more often than others. When someone reduces or eliminates these types of drinks from their diet, it may help reduce bloating and gas.

- Take probiotics

Probiotics are supplements that contain healthy bacteria already present in a person's digestive system. These good bacteria help break down food, reducing bloating during digestion. They can also break down hydrogen gas produced during digestion.

- Digestive enzyme supplements

Research indicates that digestive enzyme supplements can help break down proteins and complex carbohydrates. This means that they can help with many digestive diseases and their symptoms. They also help break down prepared carbohydrates in the small intestine, reducing bloating and gas formation.