Many people want to reduce belly and body bloating quickly, whether for aesthetic reasons or to alleviate physical discomfort. abdominal swelling may be caused by fluid retention, accumulation of gas, food intolerances and even more serious problems in gastrointestinal tract. Fortunately, there are natural strategies that can help to reduce swelling and promote the well-being in a short time.
Summary
In this article, you will understand the main causes of swelling, to know foods and drinks that help reduce belly bloating, find out which habits worsen the condition and learn practical tips to improve the functioning of intestine and relieve abdominal discomfort.
Explanatory video on how to reduce belly bloating:
What can cause bloating and a swollen belly?
THE swollen belly can be the result of different factors. The most common ones include:
- Gas accumulation node intestine;
- Poor digestion or slow digestion;
- Fluid retention due to excess sodium in food;
- Consumption of carbonated drinks and fatty foods;
- Food intolerances (as lactose or gluten);
- Hormonal changes during the menstrual cycle;
- Problems in the digestive tract, like the irritable bowel syndrome or celiac disease.
It is important to observe the body's signals. swollen belly can be a symptom that something is not right and deserves attention, especially if it is accompanied by abdominal pain, stomach pains, changes in feces or episodes of constipation.
What foods help to reduce belly bloating?
Some foods have properties that help to reduce belly bloating and improve the digestion. See the main ones:
- Pineapple: rich in digestive enzyme (bromelain);
- Papaya: contains papain, which also aids digestion;
- Diuretic teas as hibiscus, Green Tea and horsetail;
- Coconut Water: help in fluid retention and replenishes electrolytes;
- Cucumber, watermelon and orange: foods with high water content;
- Natural yogurt and kefir: sources of probiotics that regulate the intestine.
Avoid foods with high levels of sodium, refined sugar, ultra-processed and broccoli and cabbage (which can generate gases) is also an important measure for avoid swelling.
What to avoid to prevent abdominal swelling?
Some habits and foods can cause swelling for increasing the gas production or make it difficult to digestion:
- Eating too quickly (can promote gas formation);
- Low fiber diet (harms the bowel function);
- Bean, lentil and broccoli (for some people, they cause gas and bloating);
- Excess salt and processed foods (contribute to fluid retention and swelling);
- Soft drinks and others carbonated drinks.
Identify food intolerances is also essential. Foods like lactose and gluten are examples that can cause gas and abdominal discomfort in many people.
Teas that help eliminate swelling
Some types of tea have diuretic, calming or digestive action and can help in the elimination of gases or liquids:
- Mint tea: relaxes the muscles of the intestine and relieves intestinal gas;
- Chamomile tea: helps to reduce belly bloating and improves digestion;
- Ginger tea with lemon: anti-inflammatory and stimulates digestion;
- Dandelion tea: acts as a natural diuretic and helps with detoxification.
These options are ideal for consumption throughout the day, especially after meals.
Physical exercises to relieve abdominal swelling
The practice of physical exercises mild and moderate can help to reduce swelling and promote the good functioning of the digestive system:
- Hiking and aerobic exercises stimulate the release of gases and avoid the retention;
- Practices such as yoga and pilates improve the abdominal breathing and relax the intestine;
- Gentle abdominal exercises strengthen the abdominal region. abdomen and assist in passage of gases.
Movements that include abdominal massage, as circular movements, are also excellent for help to alleviate the feeling of swelling.
👉 Reducing swelling is an important step, but it is only part of the process. Check out the complete guide with natural habits for healthy weight loss.
Natural supplements to help reduce belly bloating quickly
In addition to food, supplements natural can be allies for deflate your belly fast:
- Probiotics: regulate intestinal flora and combat excess gas;
- Digestive enzymes: like bromelain, they help in digestion of proteins and carbohydrates;
- Natural extracts: how artichoke and dandelion, who work in fluid retention;
- Magnesium: helps in bowel function and combat constipation.
These products can be found in capsules or powder form to mix in water. Use should be consulted with a healthcare professional, especially in cases of chronic condition that affects the digestive system.
How to avoid swelling in everyday life?
Some simple changes to your routine can avoid swelling recurrent:
- Chew food well and eat slowly;
- Avoid talking too much during the meal to avoid swallowing air;
- Consume high fiber foods daily;
- Reduce salt and sugar consumption;
- Hydrate yourself with at least 2 liters of water per day;
- Reduce the consumption of foods that can cause gases.
THE swollen belly is a common problem, but with simple and natural attitudes, it is possible to improve digestion, well-being and even physical appearance in a short time.
Key Points to Remember
- THE swollen belly can be caused by gases or liquids;
- Food intolerances, poor digestion and low fiber diet can contribute to abdominal bloating;
- Teas, physical exercises, natural supplements and balanced diet are effective strategies;
- To deflate your belly fast, the ideal is to combine dietary measures, movement and relaxation;
- Whenever the bloating and abdominal discomfort are persistent, is suitable seek medical advice.
See tips, adapt your routine and start taking care of yours today abdomen and well-being!
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