Gas and bloating are common digestive problems that make the abdomen feel heavy, bloated and sometimes painful. This discomfort can significantly reduce energy, affect mood and the digestive system.
1. Signs of intestinal imbalance
Gut imbalance occurs when harmful bacteria overgrow and crowd out beneficial bacteria – microorganisms that play important roles in digestion, immunity and overall health.
When the microflora is disturbed, the body may experience symptoms such as bloating, constipation, diarrhea, fatigue, acne, skin irritation or increased sensitivity to certain foods. Recognizing these signs early will help you adjust your diet and lifestyle early, preventing long-term digestive disorders.
2. Ways to help reduce bloating and flatulence
2.1 Start your day with fennel water and fennel seeds
In traditional Indian medicine, dill and fennel seeds have long been used to help soothe the digestive system and reduce bloating. In the morning, you can boil water, add about 1 teaspoon of dill and fennel seeds, cover and let it steep for a few minutes, then drink it while it is still warm, on an empty stomach.
This habit helps activate digestive activity, reduce gas accumulation and limit bloating during the day.
Some studies show that: Fennel seeds can aid digestion and reduce bloating. Fennel has mild antispasmodic properties, which may help relieve indigestion. gastrointestinal complaints such as bloating and indigestion. Although the evidence is limited and mostly small-scale, drinking fennel infusion and fennel seeds in the morning is considered safe for most people and may help bring about a feeling of lightness and comfort.
Fennel seeds can aid digestion and reduce bloating.
2.2 Drink ginger tea after meals
Ginger has long been used in traditional medicine as a remedy to warm the body, promote digestion and reduce bloating. Thanks to its mild anti-inflammatory and antispasmodic properties, ginger can help the stomach process food better and limit the fermentation process that produces gas in the intestines.
After meals, you can make a cup of ginger tea from a few slices of fresh ginger or ½ teaspoon of ginger powder. Drinking it while it is still warm will help soothe abdominal discomfort, reduce bloating and bring a pleasant feeling.
Some medical literature suggests that ginger may help relieve bloating, constipation, and mild digestive upset.
Ginger tea reduces bloating and gives a pleasant feeling.
2.3 Avoid processed and packaged foods
During the bloating phase, you should limit processed and packaged foods as much as possible. These products often contain a lot of salt, added sugars and preservatives, which can easily upset the balance of intestinal bacteria. When the bacteria are disturbed, it will make bloating and flatulence worse.
Instead, prioritize fresh, whole, minimally processed foods. Vegetables, fruits, beans, and whole grains provide essential fiber, vitamins, and minerals, and help nourish healthy gut bacteria.
2.4 Avoid eating late at night
You should eat dinner early and limit late-night eating, because at night, enzyme activity and intestinal motility slow down. Eating dinner before 8 p.m. gives the body enough time to digest food before going to bed, thereby reducing the risk of bloating, indigestion and feeling heavy when waking up. Maintaining this habit also helps the digestive system work smoothly and improves sleep quality.
2.5 Walk after every meal
Maintaining a daily walking routine, especially after meals, brings many benefits to the digestive system. Just 15–20 minutes of light walking is enough to stimulate intestinal motility, helping gas move and escape easily, thereby reducing the feeling of bloating and flatulence.
Light exercise after meals also helps regulate blood sugar, boost metabolism and contribute to improved cardiovascular health. Some documents from Harvard Health show that people who take short walks after meals often experience less bloating and digestive discomfort.
Walking after every meal reduces bloating and flatulence.
2.6 Drink enough water
Maintaining adequate water intake every day helps the body eliminate toxins, supports intestinal motility and facilitates the digestive process. In addition to filtered water, you can supplement with natural probiotics to nourish the intestinal bacteria.
Some traditional fermented drinks such as fermented rice water (kanji), buttermilk or other naturally fermented drinks can provide probiotics, helping to balance the intestinal microflora and reduce bloating and flatulence. However, they should be used in moderation and according to the body's constitution to avoid causing digestive discomfort in sensitive people.
A balanced diet, drinking enough water and maintaining regular exercise are the keys to reducing bloating and flatulence. To support the digestive system, you should: Eat a variety of vegetables, fruits and foods rich in fiber, limit processed foods, drink enough water during the day, combine light sports activities such as walking, yoga or cycling...
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