It reduces the quality of life! 7 solutions for a flat stomach in the morning and a swollen stomach in the evening

Gas accumulation, constipation, fluid retention in the body…

Natural solutions and lifestyle changes can be applied as a first step against indigestion and bloating. Indicating that a health center should be consulted for persistent complaints, Nutrition and Diet Specialist Derya Eren said, “It is important to see a health professional to determine the cause of bloating. The cause of abdominal bloating should be determined by evaluating the patient’s medical history, physical examination, laboratory tests and imaging methods. The main causes of abdominal bloating, which should not be ignored as it can also indicate a serious problem in the digestive system, can be listed as gas accumulation, constipation, fluid retention in the body, allergies, stress, a diet rich in fiber, slow digestion and disorders such as IBS (irritable bowel syndrome).”

Hot water bag can reduce complaints

Eren, who stated that the treatment plan for abdominal bloating is determined depending on the diagnosis, said, “If a digestive system disease is revealed as a result of the examinations, the doctor may recommend a special diet, medications or other treatments. However, in cases of newly-onset and mild bloating, relief can be achieved with simple steps. Drinking enough water, as it will positively affect the digestive system, and using a hot water bottle, as it will relax the muscles, are simple but effective methods for people who do not have health problems and do not have constant bloating problems.”

Stress is not good for the digestive system

Eren, who stated that gas that needs to be expelled from the body is produced while food is digested in the intestines, said, “Naturally, the amount of gas formed in foods that are difficult to digest also increases. Since not all of this excess gas can be expelled, bloating can occur. Digestive system problems such as irritable bowel syndrome, lactose intolerance or celiac can damage the normal functioning of food digestion and cause the same complaint. Constipation, which means that bowel movements slow down and stool stays in the intestines longer than normal, can also pave the way for bloating. Fibrous foods speed up the digestive process but also cause more gas formation in the intestines. Another factor, abnormal fluid accumulation in the body, usually occurs due to hormonal changes or some health problems. Abdominal bloating can also occur due to certain food or beverage allergies. Finally , stress and anxiety are closely related to the intestines, known as the second brain, and can slow down the digestive system and cause gas accumulation.”

Nutrition and Diet Expert Derya Eren listed the methods that can be good for abdominal swelling:

1. A low FODMAP diet should be adopted against FODMAPs, which are carbohydrates that are difficult to digest. Gas-producing foods such as raw onions, raw garlic, legumes, wheat, milk and dairy products, apples and pears should be avoided and instead, foods such as quinoa, potatoes, rice, carrots, strawberries, oats, cucumbers and even bananas should be consumed.

2. Foods containing probiotics, such as yogurt, kefir and homemade pickles, support the digestive process by increasing healthy bacteria in the digestive system. However, incorrect and excessive consumption of probiotics can increase bloating, and should be used under the supervision of a doctor.

3. When eating fast, swallowing air will cause bloating, so be careful to chew food slowly and thoroughly.

4. To ease the digestive system, large portions should be avoided and more frequent but smaller meals should be consumed.

5. Regular exercise should be made a part of life with activities such as light-paced walking, yoga or swimming to help remove excess gas from the body and regulate the digestive system.

6. Stress, which greatly affects the digestive system, should be controlled. Stress management should be learned through methods such as meditation, breathing exercises or professional therapy.

7. Herbal teas known to be good for digestion, such as fennel, mint, ginger and chamomile, should be consumed.