Medically reviewed and approved by Nataniel Josue M.D.

How can you get rid of belly bloat naturally?  The belly tends to become inflamed when you eat something fatty or overeat, which can in turn cause flatulence, gas, discomfort, and pain. This bloating is an unpleasant sensation that many of us will feel when we have a few inches too many around our waist. I have done a lot of research for you, and I can tell you how to solve this problem:

To get rid of belly bloat, you should avoid eating food that hinders intestinal transit and chew your food well without letting air in when you swallow. Also, reduce the intake of very fatty and salty foods to avoid fluid retention, one of the causes of inflammation of the belly.

That said, here we will explain the causes that produce abdominal inflammation, the foods you can and cannot consume, and tips you should put into practice to get rid of this annoying problem.

What is belly bloat?

A swollen belly or abdominal distension happens when the stomach feels full and tight and can look swollen (distended). It tends to be accompanied by gas and a little pain in the area. It can occur in both obese and underweight people.

The feeling of swelling is more noticeable in a person who is not overweight. Women suffer the most from this problem, but bloating is certainly not exclusive to the female sex.

The intensity of the inflammation varies. Some people find it a little annoying. For others, it alters their daily activities and their quality of life.

A swollen belly can appear at any time of the day, but it is often better in the morning but then increases in the afternoon, becoming more intense after meals.

Causes of belly bloat 

Causes of belly bloat

Digestive problems:

Food intolerance

A swollen belly sometimes occurs when you cannot digest some foods normally. Some elements of our diet, such as lactose and gluten, are the most common inhibitors.

In some people, there is an intolerance to that food which they cannot digest it correctly.

Instead of passing to the bloodstream, it is diverted to the intestine’s terminal parts, dragging water, and producing pain, diarrhea, and gas. For this reason, one of the most common symptoms of intolerance is abdominal swelling.

Dyspepsia

Dyspepsia consists of slow digestion and delayed gastric emptying. The digestive process works slowly and produces a more significant number of intestinal gases due to the microflora of the colon.

Intestinal diseases:

Crohn’s disease, irritable bowel syndrome

Crohn is a digestive tract disease that produces an alteration in the intestinal rhythm in its most significant outbreaks. This alteration causes both stopped occlusions and incomplete digestions with fermentations in the colon that cause gas.

Muscular diseases:

Rupture or laxity of the rectus abdominus muscles

In this problem, the muscles are not able to fulfill the function of containing the abdominal mass. As a consequence, it leaks to the outside, producing an increase in the belly.

Dietetic problems

When there is a shortage or excess of fiber in the diet, abdominal distention occurs.

Other problems:

  • Ascites or fluid retention: The retention of accumulated fluids in the body becomes more intense in the lower extremities and abdominal area.
  • Ovarian cysts.
  • Pregnancies.
  • Premenstrual syndrome.
  • Uterine fibroids.
  • Air swallowing.
  • Bad posture.
  • Sedentarism.
  • Eating quickly.

Advice to avoid belly bloating 

Chew each mouthful thoroughly

By chewing your food thoroughly, the food will be chopped smaller and will reach your stomach in a better condition. Chewing is the first step to improve digestion.

Eat slowly to avoid swallowing air

When you swallow air while eating it leads to bloating. Drink at least 2 liters of water daily between meals to improve kidney function and carry away toxins. Try to avoid carbonated drinks as much as possible.

Drink soluble fibers

Some elements rich in fiber, such as cereals, tend to cause flatulence. In addition to lettuce, you need to take soluble fibers such as fruit juices to regularly go to the bathroom.

Soak vegetables well

Leave vegetables to soak overnight so that they can be more easily digested. If you are going to cook them, make sure the process is slow.

Take infusions

To combat gas problems, consume natural fennel or activated carbon capsules and mint or chamomile infusions.

Beware of menstruation

Before your period comes, you will have water retention. To eliminate this problem, drink 2 liters of water, which will help eliminate toxins. Try not to eat diuretic foods since they cause loss of micronutrients that are important for health.

Practice exercise and avoid stress

Another factor that can influence the appearance of an inflamed belly is stress, which affects digestive processes.

Practice regular exercise to improve intestinal transit and eliminate excess fluid.

Be careful with sodium

Avoid eating foods that contain a lot of salt because sodium causes inflammation. Excess salt causes high fluid retention and causes swelling.

To reduce a swollen belly, moderate intake of salt so that you avoid stomach heaviness. Other dangerous condiments that release acids and inflame the stomach are nutmeg, black pepper, and vinegar.

Eat healthy fats

Replace saturated fats with healthier ones, such as those from avocado or salmon. Saturated fats are tough to digest and inflame the stomach.

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Home care to remove the belly bloat

  • When swelling of the belly is caused by swallowing air, eat slowly.
  • Avoid drinking carbonated beverages.
  • Try not to chew gum or suck on candy.
  • Do not drink liquids with straws or take sips from the surface of a hot drink.
  • When abdominal distention is caused by malabsorption, change your diet.
  • Reduce your milk intake because it can cause an irritable colon.
  • Decrease emotional stress.
  • Increase the amount of fiber in your diet.

When to go to the doctor if I have a belly bloat 

  • Abdominal swelling is getting worse or does not go away.
  • Swelling occurs with other unexplained symptoms.
  • You have a fever.
  • The abdomen is sensitive to touch.
  • You have severe diarrhea and cannot eat or drink for more than 6 to 8 hours.

Foods that cause a belly bloat 

Foods that cause belly bloat

Certain seasonings and excess salt

Seasonings such as nutmeg, vinegar, and pepper are harmful because they release acids that inflame the stomach. Also, foods that contain excess salt.

Legumes

Legumes are difficult to digest and produce a lot of gas. When you eat them, combine them with vegetables that are lighter and have less fat content.

Sweetened foods

Sugar-free foods also contribute to inflammation of the stomach. Most of these foods contain chemical and processed dyes that are worse than sugar itself. For example, soda with or without sugar produces gas and stomach discomfort.

So does gum, since chewing it swallows more air than chewing food. This results in abdominal swelling.

Carbohydrates

Carbohydrates store in the liver or muscle as glycogen. This glycogen contains a lot of water and thus causes fluid retention.

Common carbohydrates include pancakes, white bread, broccoli, cauliflower, and Brussels sprouts. Although they are healthy foods, they also have their consequences. Some of their nutrients can complicate digestion and cause gas and bloating.

Dairy 

Dairy products are also foods that cause gas. They contain large amounts of protein and calcium. Some people find it challenging to process lactose, so it is recommended to substitute other foods without this component.

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Ideal foods to reduce a belly bloat 

Water

Water is a useful solvent that helps pass the fibers to the digestive system. As a consequence, it draws many components that produce swelling.

Ginger

Ginger is a food that has many benefits against stomach problems. This is due to its anti-inflammatory properties.

Whole grains and cereals

Consuming these foods reduces the amount of gas and improves digestion due to the special fibers present in them. They are also an excellent probiotic that helps promote the regulation of the intestinal flora.

Chia or sesame seeds help reduce the inflamed belly because they contain anti-inflammatory and antioxidant properties.

Fermented Dairy Products

Probiotics have some ability to help you regulate your intestinal flora. Kefir helps digest lactose, and yogurt reduces bloating. It is highly recommended to consume as long as you do not suffer from lactose intolerance.

Fish

Fish contains a lot of beneficial fats, such as omega 3. This fatty acid helps make digestion easier.

When the omega-3 is assimilated, it transports lipids that facilitate digestion and tends to deflate the stomach.

Fruits

It contains many fibers that are beneficial in reducing swelling. They also have a high water content that helps a good digestive state.

Among them, the most recommended fruits are fresh and raw pineapple, papaya, or figs. These fruits help you to improve digestion, reduce gas, and stimulate the intestinal tract.

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Natural remedies to get rid of belly bloat 

Ginger

Ginger is a root that helps reduce gas and prevent swelling. It also helps in the digestion process and eliminates the feeling of discomfort and inflammation. You can take it in capsule or tea form.

To make an infusion of ginger.

  • Take a ginger stem, wash, and peel it and then cut it into slices.
  • Boil water, and when it is about to boil, add the ginger.
  • After 5 minutes, remove from the heat and let it rest.
  • Finally, add a few drops of lemon.

Probiotics

It contains acidophilus, Lactobacillus, and Bifidobacterium, ideal components to reduce swelling. Probiotics stimulate the intestinal tract, reducing swelling.

Consume them in moderation. Excess probiotics can produce more gas and an imbalance in the intestinal flora.

Apple vinegar

In addition to protecting the skin and hair, apple vinegar is beneficial for eliminating gas and inflammation of the belly. It is full of enzymes that benefit the digestive system.

To drink it, add one tablespoon of apple vinegar to a warm glass of water and drink it before meals.

Cucumber water

Cucumber is a natural diuretic that contains silicon, a mineral that helps reduce inflammation in the body.

Chamomile Tea

Chamomile has anti-inflammatory properties that can reduce gas, soothe the stomach, and promote the digestive process.

Drink 1 cup of tea or make an infusion with chamomile, mint, lemon, and fennel seeds.

To prepare this chamomile infusion, heat water, add chamomile flowers, wait 5 minutes to rest and drink it.

Mint tea

It is ideal for relieving gas and menstrual cramps. To prepare it you will need:

  • 150 ML of water.
  • 2 teaspoons of dried whole leaves or crushed mint.

Preparation:

  1. Boil the water. When it boils, add the mint, and let it rest for a maximum of 7 minutes.
  2. Strain this infusion.
  3. It is recommended to ingest 3 or 4 times a day, preferably after a meal.

Onion, celery, and carrot purifying broth

This broth will help you to eliminate inflammation, apart from slimming and eliminating toxins; to prepare 1 liter you need:

  • 3 onions.
  • 2 carrots.
  • One celery stick.
  • 1 leek.
  • 1 liter of water.

Preparation:

  1. So that the ingredients release all their vitamins and nutrients, cut them up. If you want to add the ingredients whole, let it boil for 1 hour on low heat.
  2. Remove the vegetables from the broth and when it has cooled, keep it in a refrigerator.
  3. Consume before each meal.
  4. Take it twice a day before lunch and dinner.

Infusion of boldo

Boldo not only helps to reduce inflammation in the belly but also improves the health of the liver.

  1. To prepare the infusion, boil 2 glasses of water, 2 teaspoons of dry boldo leaves, and natural sweetener (such as honey).
  2. When the water is boiling, turn off the heat and add the boldo leaves.
  3. Cover the container and let it rest for 5 minutes.
  4. Strain the infusion, add honey, and it will be ready to drink.
  5. It is recommended to take this infusion after a large meal to improve digestion.

Papaya and pineapple shake

These two fruits contain high levels of fiber and vitamins highly recommended for digestive problems. To make this shake, you will need:

  • 1/4 of papaya.
  • 3 slices of natural pineapple.
  • 1 red apple.
  • Juice of 1 orange.

Preparation:

  1. Wash the apple, remove the core, and leave with the skin.
  2. Peel the pineapple and the papaya and cut into squares.
  3. In the blender, add the orange juice with all the ingredients and blend very well.
  4. If you want the texture to be a thinner liquid, add more orange juice.

Conclusion

To avoid a swollen belly, the first thing you should know is what foods and factors are causing this problem so that you can fight it.

If the problem persists, the best thing to do is to consult your doctor so that he or she can guide you. Perhaps the issue is that you suffer from food intolerance, which is a common problem.