You feel as if you had gained a dress size on your stomach within a very short time: Your pants are tight, you don't feel like exercising or going out of the house - but it's all just air! These are a few simple tips against bloated belly due to too much air in the belly.
It pinches and twinges, the belly feels huge and hard. Abdominal pain, bloating, flatulence. It's a bad feeling, you hardly want to move, you don't feel like doing most activities. But the gases in the belly are not bad in principle.
In order to digest at all, the body needs air. In addition, the bacteria that live in the intestine also produce air. Together with enzymes, they break down the digestive pulp. But you can't make an omelet without breaking eggs.
In the case of digestion, these are gases. Depending on the food and the amount, more gases are produced.
In the normal course, the air in the abdomen can be excreted again through the breath and through small "winds". But in some cases, our body does not manage to immediately utilize the amount of gases.
But that doesn't have to happen in the first place. Step one is to prevent the accumulation of air in the abdomen in the first place.
I did a food intolerance test - it really does the trick!
7 tips to avoid air in the belly
Well chewed is half digested
Take your time with your food. Chew each bite well, use your grinders, and store the food well.
Eat small portions to avoid uncomfortable bloating. It is also important to sit up straight, even a slightly slouched posture can negatively affect your digestion.
Take short breaks while eating, consciously put down the cutlery for a moment and take a deep breath. Avoid hasty eating during short breaks, rather take a piece of glucose to tide you over and eat later in peace.
Food taken in stressful situations cannot be properly processed by your body, so it has very little value for you, on the contrary, it only brings you more stress.
Warm up - not only important for sports
To get your digestion and body up to "operating temperature," your first walk in the morning should be to the water supply.
It is recommended to drink a glass of warm non-carbonated water on an empty stomach.
This is the best way to wake up your "inside" and be ready for the nourishment that will be fed to it throughout the day.
By squeezing in half a fresh lemon, your body will also be alkaline tuned and help you get your acid-alkaline balance in the right direction right away.
Here, however, the water should be really warm, because with cold water the acid could otherwise attack your teeth.
Constant feeling of fullness after eating? This is what you can do!
Sour makes funny
The bitter substances in vinegar stimulate the pancreas to produce digestive enzymes. You can make the most of this process if you eat the salad as a starter rather than as a main course.
With vinegar, however, pay attention to the quality - do not use sugared balsamic vinegar, but use natural vinegars such as apple cider vinegar.
Bittersalads such as endive or chicory also exert this effect, as does grapefruit juice. Prepared with virgin olive oil and fresh herbs - a truly tasty appetizer with top side effects. So you can prevent air in the belly beforehand.
Avoid carbonic acid
Carbonation puts extra air in your stomach and in your food mush, which the body then can't digest as easily.
But if you still like your apple juice carbonated, please don't drink it with food.
It is best not to drink anything at all during the meal so as not to dilute the digestive juices.
Bella Passeggiata
Exercise - preferably in the fresh air - stimulates digestion. Whether it's a short walk or a lap on the bike: In no time at all, the air often escapes. The Italians call it "passeggiata".
There, it's perfectly normal to go for a walk after lunch. This is often not very easy in everyday working life - but it already helps to choose the stairs instead of taking the elevator from the canteen back up to the office.
The combination makes it
Foods that are difficult to digest take longer in the digestive tract, so they can also leave you feeling uncomfortable after eating them.
But if you combine these foods with digestive spices, you can help your body with this process Increase the production of digestive juices Anise, cloves, ginger and Cardamom*.
Garlic, coriander, caraway and fennel are ideal to prevent flatulence. But also basil, thyme, juniper, rosemary, lovage, oregano and marjoram. It's best to save on salt and instead dig deep into the spice drawer.
This is how the air goes out again
If you have eaten properly and exercised but still have air in your stomach, wraps are very helpful.
Apply a warm wet washcloth with a few drops of fennel or Jojoba oil*, put a hot water bottle on top and lie there for ten minutes.
If you don't have any oil at hand, the warmth of a hot water bottle or a cherry stone pillow alone often helps.
In addition, a small abdominal massage can also help: Starting clockwise at the navel, draw gentle circles over the abdomen.
Signs of disease
If the complaints last longer, a doctor must be consulted. Causes of flatulence can include Food intolerances be. In lactose intolerance, for example, the lactose in milk cannot be broken down and ends up undigested in the large intestine.
There, the bacteria are happy about the food and organize a real fireworks display. That's how it feels for you, pain is the result.
But organic causes should not be disregarded either and can bring you back a pain-free abdominal feeling after successful treatment.
My conclusion
Air in the stomach can have many causes, it is up to you to feel inside yourself and find out what your body wants to tell you. It is a warning signal to you that should not be underestimated.
Writing and doing good - as an author and nutrition trainer, Hedi can best combine her two passions. Under Teresa of Ávila's motto: "Do something good for your body, so that the soul feels like dwelling in it", she helps with her tips for promoting health.
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more