How to get rid of gas and a bloated tummy

Gas and a bloated tummy are two very common digestive complaints; it can feel as though we have a balloon in our stomach. This is sometimes accompanied by other symptoms such as intestinal noises, burping or, in some cases, even pain. 

And although they are generally not serious problems, they can affect the quality of life of those who suffer from them.

Why do gas and a bloated tummy happen?

The main reasons why this happens are:

• Poor digestion of certain foods: Some are harder to digest, such as pulses, cabbage, onion, dairy products (if you are lactose intolerant) or ultra-processed foods. 
• Swallowing too much air, which can happen when we eat too quickly or, for example, when drinking through a straw.
• An imbalance in the gut microbiota, known as dysbiosis. This happens when gut bacteria are altered, such as when more gas is produced than usual.
• Stress and anxiety: These also affect digestive rhythm, encouraging bloating. 
• Irritable bowel syndrome: This is one of the most common causes of recurring digestive discomfort, and it is advisable to see a doctor so they can recommend the most suitable treatment or assess the situation specifically.

How can we improve digestion?

• Eat more slowly and, above all, chew well, as digestion starts in the mouth, and the better we break down food, the less work the gut has to do. 
• Reduce your intake of alcohol, fizzy drinks and ultra-processed foods, as they encourage fermentation and the build-up of gas.

• Include fermented foods or prebiotic fibre in your diet, such as kefir or natural yoghurt. Kombucha and oats will help rebalance the microbiota.
• Stay hydrated by drinking plenty of water. Water helps intestinal transit and prevents constipation. 
• Keep moving: Walking or doing yoga can significantly reduce the gas that builds up in the tummy.

Food supplements to help with bloating

We can also make use of herbal medicine at times when we feel it is appropriate. Which ones do we recommend?

• Aboca Finocarbo Plus: This food supplement contains active charcoal to absorb excess gas and fennel extract to aid digestion. It is ideal, for example, when we have had a very heavy meal to reduce the feeling of heaviness and flatulence.
• Aboca Coligast Fast Tisana: This is an herbal tea option with a soothing effect on the gut, helping to reduce bloating and naturally encourage the elimination of gas. In addition, having a warm herbal tea after meals helps us relax and also improves digestion. 
• Pranarom Digest Confort: In this case, it contains essential oils such as mint, cardamom and caraway. They help reduce the feeling of heaviness, relax the abdominal muscles and support digestive comfort. When we have acute bloating, it can help quickly and effectively.

How can you avoid gas or a bloated tummy?

• Listening to your body is always the most important thing. We should be guided by how we feel. If you notice that certain foods always make you feel unwell, it is best to avoid them. 
• Do not overuse quick-fix remedies, as the important thing is to help our body rebalance and function well, not just cover up the symptom.
• If gas is very frequent, intense pain appears or there are major changes in bowel habits, it is best to see a doctor so they can assess the situation and rule out other conditions or recommend the most suitable treatment.