If your food does not digest well, bacteria in the small intestines produce gasses that can bloat you up like a balloon and make you feel extremely uncomfortable.Here are some easy to do remedies to fight the bloat and some foods that naturally help eliminate excess gas.
Bananas and potassium rich foods
Nuts - Unsalted almonds and pistachios
Do not chew gum or drink liquids quickly, as you take in a lot of air which also causes bloating
Do not talk while eating. You don't want to take in excess air.
If you tend to get bloated before and after your periods, take a 1000 - 1200mg calcium before and after for 2-3 days.
No aerated drinks.
Do not over eat or eat fast.
Low sodium diet. Chinese foods and packaged foods rich in sodium cause heavy bloating.( consume lemon water post a heavy meal if you couldn't resist it)
Consume low fat yogurt or a probiotic to ease the bloat.
Exercise. A 30 minute walk will make you feel better for sure.
Sip on peppermint tea or even better, fresh ginger tea.
Freshly squeezed lemon water with a dash of pure cinnamon powder
Foods like kidney beans ( rajma) channa/garbanzo beans, lima, pinto beans are usually avoided by people, because it makes them feel gassy.
These highly nutritious protein and fiber rich foods are great weight loss foods and it's true that they do cause gas, but you can eliminate the same by soaking it in warm water and then cold for 24 hours and cooking the beans with some spice, that negates the effect of gas formation ( hing, pepper, cumin, nutmeg, etc)