Feeling Bloated? Harvard-Trained Gastroenterologist Shares 4 Simple Remedies
If you often struggle with bloating — that uncomfortable, tight, or gassy feeling in your abdomen — a few simple changes might offer quick relief. On June 13, Dr. Saurabh Sethi, a Harvard-trained gastroenterologist and hepatologist, shared four science-backed tips on social media to help reduce bloating naturally.
What is Bloating?
Bloating occurs when the abdomen feels full or swollen, often due to trapped gas. While it’s usually a digestive issue, stress and hormones can also contribute, according to the Cleveland Clinic.
Here’s what Dr. Sethi recommends:
1. Add Kiwi or Papaya to Your Diet
Both fruits contain natural enzymes that support digestion:
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Papaya has papain, which helps break down proteins and ease digestion. A 2013 study found that a papaya-based supplement reduced bloating and constipation over 40 days.
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Kiwi is rich in fibre and contains actinidin, an enzyme shown to improve stomach emptying and digestive comfort.
2. Take a Short Walk After Meals
A brisk 10–15 minute walk can help stimulate digestion and move trapped gas through the intestines, providing quick relief from bloating. Movement encourages natural muscle contractions in the digestive tract.
3. Consider Simethicone Supplements
Simethicone (also known as simeticone) is an over-the-counter antiflatulent that helps break up gas bubbles in the gut. While commonly used for bloating and IBS, the NHS notes the evidence for its effectiveness is mixed — but many people still find it helpful.
4. Sip on Peppermint Tea
Peppermint tea is a soothing remedy known to relax the muscles of the gastrointestinal tract, easing cramps and bloating. Studies suggest peppermint oil may also reduce intestinal spasms and has mild antimicrobial effects.
Final Note
While occasional bloating is common, persistent or severe symptoms should be discussed with a healthcare provider. These simple tips, however, could make a noticeable difference in everyday digestive comfort.
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