During the digestive process, bacteria in the intestines break down the food we eat. This creates gases in the stomach – including methane, carbon dioxide and hydrogen. If there is a particularly large accumulation of these gases and they cannot escape via the lungs or intestines, a bloated stomach develops.

This happens especially when you eat quickly and swallow a lot of air with your food, are under stress, eat bloating foods, suffer from a food intolerance or irritable bowel syndrome.

These foods make you bloated

If you want to avoid a bloated stomach permanently, you should avoid excessive consumption of certain foods.

• Vegetables: Savoy cabbage, cabbage, onions and leeks are known to cause flatulence. But broccoli, cauliflower, kohlrabi, eggplant, garlic, artichokes and peppers also create more gas in the intestine.
• Fruit: In the case of fruit, unripe fruit, pears, cherries, plums, bananas, kiwis, oranges and dried fruits are the main causes of flatulence.
• legumes: Lentils, chickpeas, beans, and peas are typical foods that cause bloating.
• dairy products: The consumption of dairy products such as whole milk, cream, yoghurt, mountain cheese, camembert and gorgonzola can also lead to flatulence.
• Grain: When it comes to cereals, you should watch your consumption of fresh bread, yeast pastries, whole grain rice and whole grain bread to avoid flatulence.
• liquids: Drinks can also cause flatulence. You take in a lot of air, especially through carbonated drinks. However, beer, coffee, fruit juice, and black tea can also cause bloating.

This is how you prevent bloating

In addition to avoiding or reducing the consumption of certain foods, you can take many other measures to reduce bloating:

• Drink enough: Drinking enough liquid is particularly important for healthy digestion. The more water the intestines have in them, the easier it is for them to break down the food they eat. However, it is better to drink still water instead of cola, black tea or coffee.
• Don’t salt too much: Salt dehydrates the body. So it goes without saying that you shouldn’t use too much salt. The sodium in salt retains water in the body. Therefore, in case of frequent flatulence, it is better not to exceed the daily dose of 2.3 grams of sodium.
• movement and Sports keep the body healthy: This not only applies to joints and circulation, but also to digestion. Regular exercise is good for the stomach because it stimulates intestinal movement. Even a daily walk helps here. After a big lunch or dinner, take a digestive walk.
• Eat more often but less: This will give your stomach more time to process the food, reducing the risk of bloating. Therefore, avoid three large meals a day and prefer to eat smaller snacks in between.

These home remedies help against bloating

If you are acutely suffering from a bloated stomach, luckily there are some home remedies that you can use against it.

• herbal teas have a strong effect against the oppressive and bloated stomach. Fennel tea relaxes the stomach and is also particularly good for babies. Of course, chamomile tea also helps against an upset stomach. But other herbal teas made from ginger, peppermint or sage also soothe the gastrointestinal tract.
• fennel seeds are, in addition to fennel tea, also an effective immediate measure against bloating. Chew up about half a teaspoon either during or after eating. The essential oils in the seeds will relax the bowels, thus preventing an oppressive stomach.
• Another natural remedy for bloating is healing clay. This powder made from loess clay binds excess fat and thus combats bloating. Additional positive effect: The healing clay also binds excess stomach acid and thus protects the gastric mucosa.
• Equally relaxing for the bloated stomach is one hot water bottle. Warmth calms the rumbling intestinal muscles and therefore takes away the bloated feeling in your stomach.
• You can also simply massage away the bloated stomach. With a gentle massage you support digestion and help your gastrointestinal tract. To do this, take a nourishing oil such as caraway or almond oil and rub it gently over your stomach.