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Are you someone who is suffering from pain and bloating after eating your meal? You are not alone; many people undergo this condition. In this article, we will guide you through this condition and how to prevent it from happening in everyday life.
What Is Stomach Bloating and Gas?
Bloating is also called “meteorism” in medical terms. Bloating and gas are uncomfortable sensations that many people struggle with. This very condition affects not only bodily functions but also one’s self-esteem and general well-being. However, there is some good news: You can completely say goodbye to gas and bloating by implementing easy, powerful tactics into your daily routine.
What Are The Reasons Behind Bloating And Gas?
Gas in your stomach is mainly caused by swallowing air when you eat or drink. Most of the stomach gas is released when you burp!
Common Foods That Cause Gas:
- Processed Foods
- Dairy Products: Milk, cheese, yogurt, etc.
- Cruciferous Vegetables: Such as broccoli, cauliflower, cabbage, etc.
- Whole grains
While high-fibre food increases gas production, fibre is necessary for keeping your digestive tract in good working order.
Other Dietary Factors
Some other dietary factors that can contribute to gas in the digestive system include the following:
- Carbonated beverages cause a lot of gas
- Eating too quickly or talking while chewing also results in bloating
- Many fiber supplements may also increase colon gas
- Sugar substitutes or artificial sweeteners may cause excess colon gas
Medical Conditions
Medical conditions can also increase intestinal gas, bloating, or gas pain!
- Chronic intestinal disease: Excess gas is often a symptom of chronic intestinal conditions. Such as Crohn’s disease
- Small bowel bacterial overgrowth: An increase or change in the bacteria in the small intestine can cause excess gas and weight loss
- Food Intolerances: Gas or bloating may occur if the digestive system can’t break down and absorb certain foods.
- Constipation: This may make it difficult to pass gas and is a very core reason for stomach bloating and gas.
How to Prevent Stomach Bloating and Gas
1. Eat Slowly
Eating slowly is one of the best strategies to avoid gas and bloating. This entails eating more slowly, chewing the food well, and being aware of your body’s signals of hunger and fullness. Eating slowly will allow your body to process the food more fully; this will reduce gas and bloating of the stomach!
2. Watch Your Food Portions
One should watch food portion sizes and avoid going back to eating more if one is already complete, as overeating results in gas and bloating. One should aim to consume smaller amounts. This will help to prevent bloating.
3. Select Digestion-Friendly Meals
Some meals create more gas and bloating as compared to others. These include beans, broccoli, cabbage, onions, and carbonated drinks! Instead one should choose foods that are easy on the digestive system and less prone to bloating. In short, choose foods that prevent gas and bloating!
4. Keep Yourself Hydrated
Drinking water throughout the day is crucial for healthy digestion and can help avoid gas and bloating. One should try consuming at least 8 glasses of water!
5. Get Some Exercise
Exercise helps prevent water retention and also keeps your bowels moving. It can also help to prevent the rapid weight gain that goes straight to the belly. If you have a desk job, just remember to get up and walk around now and then!
6. Notice Sensitivities
Whether it’s alcohol or particular foods, by just paying attention, you can notice which ingredients you are most sensitive to. It’s said that some people keep a journal and take notes to keep track of how different meals make them feel.
7. Don’t Indulge in Late-Night Eating
Eating late at night can upset the digestive system and cause bloating and discomfort. If you’re hungry before bed, choose lighter, easier-to-digest snacks instead of large meals.
5 Yoga Poses for Digestion and Bloating
There are five yoga poses for bloating, and incorporating these five yoga poses into your practice will surely help reduce gas and bloating by encouraging a healthy digestive system. Practice them regularly to make sure yoga helps with stomach bloating and gas!
1. Vajrasana
Vajrasana, also called the thunderbolt pose, is a basic sitting pose in which you kneel and sit on your heels with a straight back. Sit in Vajrasana after meals. This asana helps digestion by squeezing the abdomen and increasing blood flow to the digestive organs.
Read More – Health Benefits of Vajrasana Pose and How to Do It
2. Tadasana (Mountain Pose)
This is a basic yoga pose in which you stand with your feet together and extend your spine upward by holding your arms by your sides. This pose in good, mainly in the morning after a glass of warm water, to increases circulation, stimulates the digestive organs!
Read More – Tadasana: Mastering the Mountain Pose for Optimal Posture and Balance
3. Leg Raise Yoga Pose
A leg raise involves lying on your back and lifting your legs towards the ceiling. The asana strengthens the abdominal muscles and stimulates peristalsis, the wave-like muscle contractions that move food through the digestive tract.
4. Boat Pose (Naukasana)
This is a core-strengthening yoga pose where you balance on your sitting bones while lifting your legs and torso off the ground, creating a V shape with your body. This very asana massages the abdominal organs, including the intestines, and stimulates the digestive fire.
5. Mandukasana (Frog Pose)
This is often known as the frog pose; it is a seated yoga pose in which you sit on your heels, lay your hands on your knees, bend forward, and press your thighs and tummy together. This very pose improves circulation to the digestive system and massages the core stomach organs, helping to reduce bloating!
Read More – What is Mandukasana and Why You Should Be Doing It?
How Does Yoga Practice Help With Acidity and Gas?
Yoga for acidity and gas helps soothe the digestive system, reduce discomfort, and promote better digestion through gentle poses and mindful breathing. Below are ways to remove acidity and gas with yoga practice!
How Does Yoga Help With Acidity?
- Reduce Stress: Yoga can reduce stress and anxiety, which can help relieve symptoms of acid reflux and GERD.
- Improves Digestion: Yoga can easily help improve digestion by increasing the blood flow to the stomach and intestines.
- Strengthens the Diaphragm: Yoga can help strengthen the diaphragm, which can then improve anti-reflux barrier function.
How Yoga Helps With Gas
- Removes Stored Gases: Yoga poses like Vajrasana and twisting exercises can help remove stored gas
- Stimulates Bowel Movement: Many yoga poses can help stimulate bowel movements, which can help remove waste material and toxins from the digestive system. Yoga for gas problems is a very crucial practice!
Conclusion: Practice Yoga to Prevent Bloating and Gas
Knowing how to avoid bloating can help you feel lighter and more comfortable by making simple changes like eating slowly, staying hydrated, and practising gentle movement. We have listed five excellent yoga poses to help you achieve your goal. If you want to make yoga a part of your transformative journey, then you can enrol at Rishikul Yogshala, Rishikesh. The yoga poses here will help prevent bloating after eating with yoga!
Here, we offer various programs: 100 Hour Yoga Teacher Training In Rishikesh, 200 Hrs Yoga TTC In Rishikesh, 300 Hour Yoga Teacher Training In Rishikesh, and 500 Hour Yoga Teacher Training Rishikesh.
The premier school in Rishikesh is rooted in ancient yogic traditions, and by practising yoga here, one can master the art and become a yoga teacher!
Some Frequently Asked Questions
1. Are there any dietary tips to prevent gas along with yoga?
Yes! There are many dietary tips to avoid overeating. One should avoid processed foods and carbonated drinks. Instead, we recommend you have fibre-rich foods and stay hydrated!
2. When is the best time to do yoga for gas relief?
The very best time to do yoga for gas relief is in the morning on an empty stomach or 30-60 minutes after a meal to help with digestion.
3. Can yoga provide instant relief from bloating?
Some poses, like Pawanmuktasana and Apanasana, can provide quick relief by helping release trapped gas.
4. Can yoga improve digestion long-term?
Yes! Regular yoga practice improves blood circulation to digestive organs, strengthens the gut muscles, and reduces stress. This will help contribute to better digestion and less bloating over time!
5. Can stress and anxiety cause bloating, and how does yoga help?
There is no denying that stress can slow digestion and cause bloating! Yoga helps by enhancing the parasympathetic nervous system, reducing cortisol levels, and improving digestion.
