Bloating is a common symptom seen in most of the people which affect your daily routine and activities. Few changes in your diet can reduce and prevent bloating.
Bloating can be prevented by taking good care of your gut health.
Below are the effective home remedies for bloating
Improper digestion, bloating, constipation and fatigue are caused due to poor health of the gut. Yogurt or any other items rich in probiotics can be taken to keep your gut healthy along with whole foods. You also need to reduce alcohol intake, drink only one cup coffee a day and avoid eating processed, packaged, sugary and fatty foods.
Eat food by chewing it properly and slowly as proper digestion begins in your mouth. Enjoy your food by focusing on its flavours and aromas so that you feel satisfied with every bite.
Reduce or avoid stress: High levels of stress hormones like adrenalin and cortisol can affect your digestive system. Reduce your stress levels by doing exercises and relax and prepare your body for a meal. You can do many things from yoga and deep breathing to walking in parks etc. Do this for atleast 20 minutes.
You can take supplements that can provide you with essential vitamins and nutrients. Fennel seeds and turmeric are known to reduce bloating. Turmeric is an antioxidants, good for liver and has anti-inflammatory properties.
Eat gluten or dairy-free diet: Gluten and dairy are the major reasons for bloating and so eat a gluten or dairy-free diet for two to four weeks. Avoiding gluten leads to high energy levels and most of the people feel good and notices their gut health gets better.