Wedding preparations involve a lot of deviation from regular plans. Whether it is shopping, dance practice, or organizing events, we have an unusual pattern of meals. While some people skip their meals, many people indulge in eating outside or even different meals. This also causes a lack of sleep and these factors can increase the risk of bloating. If you feel gassy or acidity or find yourself not able to fit comfortably in the dress you wish to wear, it is most likely you are bloated and you haven't gained a kilo overnight.

Some Remedies To Reduce Bloating

Fennel Tea

how to reduce bloating

Fennel works wonders in reducing acidity in the gut. To make this tea, boil 1 tablespoon of fennel seeds and let it steep in hot water for 2-3 minutes. After 2 – 3 minutes, add some fresh mint leaves. Give it a boil and strain and sip this water 2-3 times a day. If you don’t have mint leaves, you can add 1 teaspoon cumin seed and 1 teaspoon coriander seed to this water. Fennel seeds help in reducing gas, bloating and give instant relief.

Castor Oil Pack

how to reduce bloating

Castor oil works miracles in stomach cramps and especially when one experiences bloating. Apply a thin layer of castor oil around the naval region and wrap the belly like you tie a belt with a cold cloth. This cloth can be cold at a normal temperature of around 10-15 degrees. And leave your belly wrapped for 30 minutes. Make sure, not to wear the wrap when the stomach is full, the stomach should be 2 hours empty and not full. Do not wrap it too tightly either. Leave the wrap for a minimum of 30-45 minutes. You can walk or do normal house chores while wearing the wrap.

Probiotic Drink

Eating irregular meals or outside meals can reduce colonies of our friendly gut bacteria. This is a very common reason for bloating. So, I suggest you supplement with a probiotic supplement or consume fermented rice water, chaach or buttermilk, or yogurt. Eating raw kimchi or fermented salads during bloating can make your condition worse, hence drink a probiotic drink to ease stomach pain and reduce bloating.

Meditate Or Self-Time

how to reduce bloating

Research suggests that stress is a major contributing factor in triggering bloating. This is because our brain is connected to our gut through a brain-gut axis. So, if there is stress, there is a strong possibility of getting bloated as our intestinal lining gets inflamed. And it's vice versa too, if we consume foods which we are intolerant to or if our gut lacks good bacteria, we feel stressed and tired and further leads to inflammation of the gut. Take some time out, meditate, spend some time in the nature or listening to some music or even dance or watch a movie or read a self-help book.


how to reduce bloating

When we are dehydrated, we tend to snack “Savoury snacks” more. Our bodies crave to eat more junk foods. If we are dehydrated, lack of water intake can interfere with the digestion process causing constipation or IBS. The ideal way to drink water is to drink in sips and throughout the day. Drink 2 glasses of water every waking hour. For every 1 cup coffee or tea replace with 2 glasses of water. Consume sherbet, herbal teas, green tea, homemade fruit punch to quench your thirst.

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Reduce Alcohol

Alcohol causes severe bloating due to inflammation in the gut. When you drink alcohol, you can make intestinal lining sensitive causing inflammation and bloating. Most alcohols are mixed with sugar drinks (mostly processed sugars with high fructose corn syrup) or with artificial sweeteners containing sorbitol or mannitol which can cause bloating. Alcohol also dehydrates which causes bloating.

Following these tips, you will be able to reduce bloating instantly before or even on your big day! 

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Swati Bathwal is an accredited practicing dietician from Australia. She is also a certified diabetes educator and a registered yoga teacher besides being a successful nutritionist. 

Stay tuned to Her Zindagi for more such healthy tips.