Gut doc reveals 4 effective ways to relieve bloating

Bloating is a common digestive issue. Yes, that’s right. You are not alone. That feeling of fullness and an uncomfortable stomach affects millions of people across the world. Whether it strikes after a hearty meal or sneaks in during a stressful day, that uncomfortable, swollen feeling is all too familiar for many. Popping in tablets every time you feel bloated is not practical or good for your health. Dr. Saurabh Sethi, a California-based gastroenterologist with training from Harvard and Stanford, has shared four evidence-based strategies to alleviate bloating and improve gut health.

Bloating is a condition where the stomach feels full and tight, often due to gas. This visibly distended stomach can be either mildly uncomfortable or intensely painful. Though this uncomfortable feeling goes away after a while, in some this may persist longer. Bloating is a common digestive issue, especially among older women and those who have had children. About 10% to 25% of otherwise healthy people complain of occasional abdominal bloating.

Understanding the root cause is important to solve a problem. Dr. Sethi notes that how you eat is just as important as what you eat. Eating too quickly or not chewing thoroughly can lead to swallowing air. This alone can cause bloating. So take your time to chew the food. Take at least 20 minutes to eat your meal. This can also help with proper digestion.

Diet plays a crucial role in keeping your digestive system happy. Dr. Sethi recommends adding low-FODMAP fruits like kiwi and papaya to the diet. These fruits are easier to digest and have specific enzymes that help break down proteins. As a result, there will be reduced gas buildup.

One simple and effective remedy to prevent bloating is to walk after meals. Yes, that’s right. Physical activity can significantly improve digestive health. The gastroenterologist suggests taking a 10-minute walk after eating to improve gut motility. Walking will stimulate the digestive system and help move gas through the intestines. This gentle exercise can also prevent sluggishness. Not only that, you can also complete your steps.