Bloating is the accumulation of gas in the stomach and intestines, leading to abdominal distension, discomfort, and sometimes heartburn. Causes can include food allergies, inappropriate eating habits, or underlying digestive conditions.

Lemon water can reduce bloating by hydrating the body, aiding in the removal of excess sodium, supporting digestion, and preventing dehydration. Water also promotes stable bowel movements, facilitating more efficient waste elimination.

Lemon water is good for health. *Photo by AI*

Compounds in citrus fruits, such as hesperidin, possess antioxidant properties, helping to soothe inflammatory responses and discomfort in the digestive tract. The citric acid in lemons stimulates gastric acid secretion, thereby improving food breakdown. Drinking lemon water also hydrates the body, promotes rhythmic bowel movements, facilitates smoother food passage, and limits the feeling of abdominal fullness.

To prepare, squeeze half a lemon into a glass of room-temperature or slightly warm water, adding honey to taste. The optimal time is 20-30 minutes after a meal or before a meal, which helps the digestive system prepare and reduces post-meal bloating.

Beyond its digestive benefits, lemon water also benefits skin health due to its rich vitamin C content, which is involved in collagen synthesis. Vitamin C, combined with hydration, helps reduce dry skin, slows the appearance of wrinkles, and boosts immunity. Drinking lemon water before meals can also create a mild feeling of fullness, thereby supporting portion and weight management when combined with a balanced diet and regular exercise.

To limit bloating, eat slowly and chew thoroughly, avoiding fast eating that leads to swallowing excess air. Limit carbonated drinks, as carbon dioxide gas increases stomach gas. Reduce salty foods, prioritize fresh, minimally processed foods, and a fiber-rich diet to maintain a healthy gut microbiome. Light exercise after meals, such as a 10-15 minute walk, promotes gas expulsion. Supplementing with probiotics and drinking enough water also helps prevent constipation and water retention.

If bloating is persistent or does not improve, individuals should seek medical examination for proper diagnosis and timely treatment.

Anh Chi (According to Very Well Health)