A first step to track down the culprits is a food diary. Keep a notebook over a long period of time (preferably several weeks) about what you eat and what ailments occur during the day. This makes it easier to discover suspicious foods. Once you have identified a list of culprits, you specifically omit it.
The bloated stomach disappears? Bingo! Now take a closer look at your personal list of intolerable foods: Are they mostly dairy products? Then you may have a lactose intolerance. (More on this here: Do you suffer from lactose intolerance? ) You can bring the list with you to your next doctor’s visit and have it tested for allergies and intolerances there
What foods make you bloated?
Some foods are known to have a bloating effect. If your bowel is irritated, these classic flatulence classics should be on the red list:
- Onions and cabbage
- unripe fruit
- Sugar substitutes such as sorbitol
- chewing gum
- Nuts and raisins
- very fresh bread
- Carbonated drinks
- Ice, ice cubes
- Fatty and fried foods
- Fast food
- breaded meat
- hot spices
What can be done against the bloated stomach?
And of course, you should leave out the corresponding, bloating foods. Here are the most important tips to prevent bloating:
1. Integrate more movement into everyday life
Too little exercise is one of the most common reasons for a bloated stomach. Those who sit at their desks all day make it difficult for the gases to escape. Use every opportunity for more exercise in everyday life. Instead of the elevator you take the stairs. Instead of calling your colleague three doors down, you go over there. Sport is of course always good and important.
2. Exercise your abdominal muscles
A light abdominal muscle training works like a gentle massage on the intestinal wall. By tensing and relaxing the abdominal muscles, bowel cramps can be relieved. Cycling lying down is ideal for this. Yoga and Pilates also relax and can help with intestinal problems. These are the 4 best abdominal exercises .
3. Drinking keeps the bowel active
If you drink too little, the bowel gets too little water and becomes sluggish. Because he needs enough liquid to transport the food pulp on. It should be at least 1.5 to 2 liters per day. Still water and unsweetened herbal tea are best tolerated.
4. Warmth and relaxation relieve the bloated stomach
Stress is also one of the more common reasons for a bloated stomach. The reason: Stress hormones increase the activity of the sympathetic nervous system in your nervous system. Your pulse and breathing rate increase, you are wide awake and alert. There is no time for digestion in stressful situations, so it is suppressed. In this situation, a hot water bottle helps to relax the smooth intestinal muscles. These 8 anti-stress foods can help too .
5. Always eat high in fiber
Plant-based foods contain a lot of fiber, which swells up in the intestines and thus stimulates digestion. Nutritionists recommend around 30 grams of fiber per day. But be careful: increase the amount slowly day by day so that your intestines can gradually get used to the healthy “ballast”. These are the best sources of fiber .
6. Chew thoroughly
If you always swallow large bites whole, you also swallow a lot of air. This makes it difficult for the intestines to process the nutrients. He also gets along better with smaller portions than if you completely fill your stomach twice a day. It’s best to eat 5 small meals throughout the day.
7. Eliminate bloating with probiotics
Probiotic foods contain lactic acid and bifidobacteria, which regulate the pH value of the large intestine and thus act directly on the spot.
If you eat kefir, sauerkraut, quark or foods with artificially added probiotic cultures every day for 4 weeks, you can support the growth of the natural intestinal flora and build up effective protection against gastrointestinal complaints. These 7 foods keep the intestines fit .
When does a bloated stomach go away?
A bloated stomach is always noticeable in the most unfavorable moments: from one second to the next you no longer fit into the jeans that are still perfectly fitting and you are then mistaken for pregnant at a meeting with friends. But the unsightly bloated stomach, which unfortunately often occurs together with gas and cramps, fortunately goes away after a while. The more consistently you stick to the tips above, the faster and more reliably it will go away.
But of course it can be avoided that the bloated stomach develops in the first place, best with the right diet. Because just as there are foods that puff up the stomach, there are foods that make it relax (again).
Which foods relieve the gas stomach complaints?
With these 6 anti-bloat foods you can easily take action against the annoying air in your stomach.
1. Ginger helps against the bloated stomach
Ginger is one of the oldest herbal medicines. Its anti-inflammatory and antibacterial properties work wonders for a bloated stomach.
Ginger contains the digestive enzyme zingibain, which helps the body break down and digest proteins better. Unfortunately, too much protein can easily lead to a bloated stomach for many people. If pure ginger is a bit too hot, you can also try homemade ginger tea. You do it like this:
Simply cut fresh ginger (organic ginger with the peel) into thin slices and pour hot water over them like tea. Use two to three slices per cup. Here are 6 reasons to eat more ginger .
2. Yogurt balances the gastrointestinal tract
As I said, yogurt contains lots of healthy, probiotic bacteria, good bacteria that help balance your gastrointestinal tract.
Tip: Buy a low-fat natural yoghurt (without added sugar and flavorings) and mix in fresh fruit instead of the sugar-coated version from the supermarket. The homemade fruit yogurt has only a fraction of the calories and is richer in nutrients.
3. Cayenne pepper has a digestive effect
One ingredient in cayenne pepper, capsaicin, which is responsible for the spiciness, is a real all-round talent: capsaicin has not only made a name for itself as a fat burner, but is also a reliable helper against flatulence and bloating. Because the substance has a digestive effect and thus prevents the formation of annoying gases.
4. Lemons aid digestion
Warm lemon water in the morning relieves grief and bloating worries. Lemon juice aids digestion and helps the body get rid of toxins faster. Citric acid also stimulates the production of hydrochloric acid in the stomach, which is very important for the breakdown of the food ingested
Simply mix the juice of half a lemon with a cup of warm water and drink it in the morning on an empty stomach and one in the afternoon – and the bloated stomach is a thing of the past. A few glasses of lemon water in between are also healthy and keep the bowels busy. By the way: Lose weight with lemon water – this is how it works !
5. Fennel seeds relax the intestines
Half a teaspoon of fennel seeds is enough to remedy this. Fennel is also anti-spasmodic and anti-inflammatory, which helps the intestinal muscles relax and unwanted air in the abdomen can be expelled. If you don’t like fennel tea, you can simply chew the seeds after meals.
6. Garlic breaks down gases in the body
Although wild smooching is likely to fail after consuming garlic, it is still worth eating. Because although garlic can cause gases in combination with other foods due to its high sodium content, it breaks down gases when eaten alone. For example as a soup.