End bloating: Get an abdominal massage or DIY!

Feeling bloated and uncomfortable? Restore your stomach to its normal shape with these simple, at-home remedies for quick relief.

Overindulgence is common during holidays and long summer evenings, leading to indigestion and a round belly you don't recognise as your own!

But you don't have to suffer. These speedy solutions can help you feel confident and back to normal in no time!

Stomach Massage for Bloating Relief

First, let's explore the various ways to address abdominal bloating through massage.

Whether you prefer a DIY massage or professional abdominal massage therapy, we've got you covered. And if you're facing special circumstances like pregnancy, we have tailored advice for you.

If you're pregnant, it’s best not to do a stomach massage on yourself - read this instead.

If you're suffering from constipation rather than bloating, check out our general stomach massage benefits post which explains how massage can help relieve constipation.

Stomach Massage During Pregnancy

If you are pregnant, it is safest not to perform stomach massage on yourself. Massage can be safe during pregnancy as long as appropriately applied, so consider booking a pregnancy massage with a suitably qualified professional instead.

Book Pregnancy Bloating Massage

Targeted Exercises for Bloating Relief

If you are overweight, you may find you experience indigestion or bloating more than others. Regular exercise together with targeted massage therapy can help weight loss.

But sometimes all it takes to cure bloating is a 15 minute walk. So the next time you wake up the morning after a big night feeling a bit full and swollen, instead of sulking on the sofa with a croissant, go for a short walk instead.

Although most bloating related discomfort does pass naturally after several hours, doing a bit of light exercise can definitely speed up the process so much that you could be feeling better again almost instantly.

Start off with a slow stroll, taking in fresh air through your nostrils. After a few minutes pick up your pace slightly so that it becomes a brisk walk. Continue at this slightly faster pace for several minutes before turning back towards home. As you return towards home, reduce your speed so that you spend the last 10 minutes walking calmly and arrive back feeling refreshed rather than exhausted. Following good breathing techniques also helps cure bloating.

You might be surprised at how quickly your tummy feels flatter again from doing something as simple as a walk.

Over-the-Counter Cures

From activated charcoal supplements to friendly bacteria yoghurt drinks, there are cures aplenty available at your supermarket and local chemist that claim to help reduce indigestion and the discomfort of bloating.

Whether or not these pills work work instantly to alleviate bloating largely depends on how relevant the ingredients are for combatting your own particular causes. However, there is probably no harm in taking a suitable natural supplement just before following the exercise and self massage tips outlined above to further improve the speed at which you feel better.

Prevention: Your Ultimate Defence Against Bloating

The most common cause for bloating is what (and how) you ate and drank most recently.

Sometimes the cause is as simple as just having too much too quickly. Pace yourself. Slow down your ingestion to improve your digestion. If you have a habit of gulping down food, try chewing each bite a little longer before swallowing.

Or just simply chat to those around you more whilst you eat. Having a natter will give you a natural break in between mouthfuls. This in turn allows your digestive system to cope better and reduces the chances of indigestion and bloating later on.

If you find yourself suffering from bloating on a regular basis, even when you have not indulged in excess or eaten too quickly, then it might be worth considering whether you have an allergy to certain kinds of food.

Dairy and gluten are two of the most common causes of bloating. Aside from blood tests through your doctor, you can also quite easily test your own tolerance to certain foods. If for example you have a hunch that you often feel bloated after eating pizza, try avoiding gluten for a few days and see if you experience less bloating. If it makes no difference, reintroduce the gluten and exclude dairy products for the next few days. Continuing in this trial and error manner for a few weeks can help identify food intolerances that cause bloating much quicker than waiting months for medical appointments and tests.