
<div class="wp-block-yoast-seo-table-of-contents yoast-table-of-contents"><h2>Inhaltsverzeichnis</h2><ul><li><a href="#h-tipp-1-blahende-lebensmittel-meiden" data-level="3">Tipp 1: Blähende Lebensmittel meiden</a></li><li><a href="#title_3" data-level="3">Tipp 2: Hausmittel gegen Blähungen – was wirklich hilft</a></li><li><a href="#h-tipp-3-kleinere-mahlzeiten-gegen-den-blahbauch" data-level="3">Tipp 3: Kleinere Mahlzeiten gegen den Blähbauch</a></li><li><a href="#h-tipp-4-grundlich-kauen-luft-im-bauch-vermeiden" data-level="3">Tipp 4: Gründlich kauen – Luft im Bauch vermeiden</a></li><li><a href="#h-tipp-6-bauchmassage-bei-blahungen-so-funktioniert-s" data-level="3">Tipp 6: Bauchmassage bei Blähungen – so funktioniert’s</a></li><li><a href="#title_7" data-level="2">Blähbauch und nichts hilft? 🩺</a></li></ul></div>



<p>Ein <strong>Blähbauch</strong> ist meist harmlos, aber oft extrem unangenehm. Nicht nur, weil der Bauch plötzlich aussieht, als wäre man im fünften Monat schwanger – sondern auch, weil er häufig mit <strong>Bauchkrämpfen, Druckgefühl und <a href="https://dev.gofeminin.de/gesundheit/was-hilft-gegen-blahungen-s4015848.html" target="_blank" rel="noreferrer noopener">Blähungen</a></strong> (also vermehrtem <strong>Pupsen</strong>) einhergeht. Dinge, die im Alltag niemand gebrauchen kann.</p>



<p>Kein Wunder also, dass viele sich fragen: <strong>Was hilft bei einem Blähbauch?</strong> Die gute Nachricht: Es gibt <strong>effektive Hausmittel</strong> und Tipps, mit denen du die Luft im Bauch schnell loswirst – ganz ohne Medikamente.</p>



<figure class="wp-block-embed is-type-rich is-provider-spotify wp-block-embed-spotify wp-embed-aspect-21-9 wp-has-aspect-ratio"><div class="wp-block-embed__wrapper">
<iframe title="Spotify Embed: Folge 66: Dr. Riedl: Longevity – wie wir gesund älter werden" style="border-radius: 12px" width="100%" height="152" frameborder="0" allowfullscreen allow="autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture" loading="lazy" src="https://open.spotify.com/embed/show/2DDfLRXJX8s4Sm8bnsLFIM?si=92a5a52123c2423c&#038;utm_source=oembed"></iframe>
</div><figcaption class="wp-element-caption">Im Ernährungspodcast mit Elisabeth Jessen und Dr. Matthias Riedl erfahrt ihr alles über gesunde Ernährung. </figcaption></figure>



<h2 class="wp-block-heading"><strong>Was kann man gegen einen Blähbauch machen – und woher kommt er überhaupt?</strong></h2>



<p>Ein <strong>aufgeblähter Bauch</strong> entsteht häufig durch <strong>Luftansammlungen im Darm</strong>, die wiederum auf hastiges Essen, blähende Lebensmittel oder <a href="/job-karriere/tipps-gegen-stress-s2036222.html" target="_blank" rel="noreferrer noopener">Stress</a> zurückgehen. Auch <strong><a href="https://www.onmeda.de/krankheiten/lebensmittelunvertraeglichkeit-id201572/" target="_blank" rel="noreferrer noopener">Lebensmittelunverträglichkeiten</a></strong>, hormonelle Schwankungen (z. B. <a href="https://dev.gofeminin.de/gesundheit/pms-stress-s4001217.html" target="_blank" rel="noreferrer noopener">PMS</a>), <strong><a href="https://www.onmeda.de/krankheiten/reizdarm-id200953/" target="_blank" rel="noreferrer noopener">Reizdarm</a></strong> oder chronisch-entzündliche Darmerkrankungen können Blähungen verursachen.</p>



<p><strong>Die gute Nachricht:</strong> Du musst dich nicht mit einem <strong>Blähbauch</strong> abfinden. Es gibt viele <strong>alltagstaugliche Verhaltenstipps</strong> und bewährte <strong>Hausmittel, die gegen Luft im Bauch helfen</strong> – von bewusstem Kauen über Kräutertees bis hin zur richtigen Ernährung.</p>



<p>Aber bevor du gezielt etwas gegen einen <strong>aufgeblähten Bauch</strong> tun kannst, solltest du wissen, <strong>woher die überschüssige Luft im Bauch überhaupt kommt</strong>. Denn nur, wenn die Ursache bekannt ist, lässt sich der Blähbauch auch wirksam lindern – oder sogar ganz vermeiden.</p>



<p><strong>Lesetipp:</strong> <a href="/gesundheit/was-hilft-gegen-blahungen-s4015848.html">Was hilft gegen Blähungen?</a></p>



<h2 class="wp-block-heading"><strong>Was hilft bei einem aufgeblähten Bauch? Die besten Tipps &; Hausmittel</strong></h2>



<h3 class="wp-block-heading" id="h-tipp-1-blahende-lebensmittel-meiden">Tipp 1: Blähende Lebensmittel meiden</h3>



<p>Wenn du dich oft fragst: <em>„Was hilft bei einem Blähbauch?“</em>, solltest du zuerst einen Blick auf deine Ernährung werfen. Diese Lebensmittel gelten als besonders blähend:</p>



<ul>
<li>Kohl (z. B. Weißkohl, Rotkohl, Rosenkohl)</li>



<li>Hülsenfrüchte (Linsen, Kichererbsen, Bohnen)</li>



<li>Zwiebeln, Lauch, Knoblauch</li>



<li>Pilze</li>



<li>Sehr fettige oder süße Speisen</li>



<li>Produkte mit Zuckeraustauschstoffen (z. B. Sorbit, Xylit)</li>
</ul>



<p>👉 <strong>Tipp:</strong> Nicht komplett streichen, aber langsam an kleinere Mengen gewöhnen und gut kauen. Zusätzlich können Gewürze wie Kümmel (gemahlen schmeckt man diesen kaum) oder Fenchelsamen unterstützend wirken.</p>



<p class="p"><strong>Lesetipp:</strong> <a href="/gesundheit/schonkost-s1882982.html" rel="follow">Schonkost: Was ihr bei Bauchschmerzen essen solltet</a></p>



<h3 class="wp-block-heading title" id="title_3">Tipp 2: Hausmittel gegen Blähungen – was wirklich hilft</h3>



<p class="p">Wenn du dich fragst: <em>„Was hilft bei Blähungen? Gibt es Hausmittel, die schnell wirken?“</em>, dann ist diese Liste genau richtig für dich✅:</p>



<ul>
<li>Kümmel- oder Fenchelsamen kauen (<a href="https://amzn.to/2BDWwgb" target="_blank" rel="noreferrer noopener nofollow">Kümmelsamen bei Amazon kaufen</a>*)</li>



<li>warmer Kamillen- oder Fencheltee trinken (<a href="https://amzn.to/2Gs5oJW" target="_blank" rel="noreferrer noopener nofollow">Fencheltee bei Amazon kaufen</a>*)</li>



<li>Frischen <a href="/gesundheit/ingwer-wirkung-s1720961.html" rel="follow">Ingwer</a> roh essen oder als Tee trinken</li>



<li>Minzöl (mit lauwarmem Wasser verdünnt) trinken</li>



<li>Wärmflasche auf den Bauch legen (<a href="https://amzn.to/2TQe3sP" target="_blank" rel="noreferrer noopener nofollow">Wärmflasche bei Amazon kaufen</a>*)</li>
</ul>



<p>Diese Hausmittel wirken entspannend, fördern die Verdauung und helfen bei Krämpfen. Besonders <strong>Fencheltee</strong> ist ein echter Klassiker bei Luft im Bauch.</p>



<p class="p"><strong>Lest auch:</strong> <a href="/baby/blahungen-baby-s1086876.html" target="_blank" rel="noreferrer noopener">Blähungen beim Baby: SOS-Hilfe gegen Bauchweh</a></p>



<h3 class="wp-block-heading" id="h-tipp-3-kleinere-mahlzeiten-gegen-den-blahbauch">Tipp 3: Kleinere Mahlzeiten gegen den Blähbauch</h3>



<p>Große, fettige Mahlzeiten belasten die Verdauung. <br>✅<strong>Besser:</strong> Mehrere kleine Portionen über den Tag verteilt. Das entlastet den Darm und beugt Völlegefühl und Blähungen vor.</p>



<h3 class="wp-block-heading" id="h-tipp-4-grundlich-kauen-luft-im-bauch-vermeiden">Tipp 4: Gründlich kauen – Luft im Bauch vermeiden</h3>



<p>Viele unterschätzen, wie wichtig gründliches Kauen ist. Wer hastig isst, <strong>schluckt Luft</strong> – die landet später als Blähbauch im Darm.</p>



<p>Schon im Mund beginnt die Verdauung: Enzyme im Speichel helfen, Nahrung besser aufzuspalten. Also: <strong>Langsam essen, bewusst kauen!</strong></p>



<h3 class="wp-block-heading">Tipp 5: Was trinken bei Blähbauch?</h3>



<p>Auch Getränke können Blähungen fördern – oder verhindern. <br><strong>Das solltest du meiden:</strong></p>



<ul>
<li>Kohlensäurehaltige Drinks</li>



<li>Süße Fruchtsäfte</li>



<li>Eiskaffee &; Milchkaffee (bei Laktoseintoleranz)</li>
</ul>



<p><strong>Besser:</strong><br>✅ <strong>Stilles Wasser</strong><br>✅ <strong>Ungesüßte Kräutertees</strong> (z. B. Fenchel, Anis, Kümmel)<br>Mindestens <strong>1,5 Liter täglich</strong> helfen, die Verdauung in Schwung zu bringen.</p>



<p class="p"><strong>Lest auch: </strong><a href="/gesundheit/tipps-bei-reizmagen-s2494281.html" rel="follow">Reizmagen? Diese Tipps helfen gegen fiese Magenschmerzen</a></p>



<h3 class="wp-block-heading" id="h-tipp-6-bauchmassage-bei-blahungen-so-funktioniert-s">Tipp 6: Bauchmassage bei Blähungen – so funktioniert’s</h3>



<p>Wenn du Kinder hast, kennst du sicher diese bewährte <a href="https://www.instagram.com/vipbabyspafrankfurt/reel/C9pZHSQIeE0/" target="_blank" rel="noreferrer noopener">Methode gegen <strong>Blähungen bei Babys</strong></a>: Die Beinchen werden wie beim Radfahren abwechselnd bewegt, danach zieht man <strong>beide Knie sanft zum Bauch</strong> – und <em>zack</em>, der Pups löst sich. Alternativ kannst du auch <strong>beide Beine im Uhrzeigersinn kreisen</strong>, immer sanft in Richtung Bauch.</p>



<p>Diese einfachen Bewegungen bringen den <strong>Darm in Schwung</strong>, lösen Luft im Bauch und können so <strong>Blähungen auf natürliche Weise lindern</strong> – übrigens nicht nur bei den Kleinsten, sondern auch bei uns Erwachsenen.</p>



<p>Es gibt verschiedene Techniken für Erwachsene – hier ist eine einfache Anleitung, die ich selbst schon mit Erfolg getestet habe (Quelle: <em><a href="https://www.medicalnewstoday.com/articles/322525" target="_blank" rel="noreferrer noopener">Medical News Today</a></em>):</p>



<ol>
<li><strong>Starte knapp oberhalb deines rechten Hüftknochens.</strong></li>



<li>Reibe mit leichtem Druck in <strong>kreisenden Bewegungen</strong> nach oben – entlang der rechten Bauchseite bis zum rechten Rippenbogen.</li>



<li><strong>Fahre waagerecht über den Oberbauch</strong> zur linken Seite.</li>



<li>Von dort massierst du langsam <strong>nach unten bis zum linken Hüftknochen</strong>.</li>



<li><strong>Wiederhole den Ablauf mehrmals</strong>, je nach Bedarf.</li>
</ol>



<p>💡 <strong>Tipp:</strong> Lege dich auf den Rücken und stelle die Beine auf – so ist der Bauch entspannt und die Massage besonders angenehm. Nach ein paar Minuten wirkte es schon. </p>



<p>â— Wichtig: Sobald die Massage <strong>Schmerzen verursacht</strong>, solltest du sie sofort abbrechen.</p>



<h2 class="wp-block-heading title" id="title_7">Blähbauch und nichts hilft? 🩺</h2>



<p>Wenn du regelmäßig unter Blähungen leidest und <strong>Hausmittel oder Ernährungstipps nichts bringen</strong>, kann eine <strong>medizinische Ursache</strong> dahinterstecken:</p>



<ul>
<li><strong>Nahrungsmittelunverträglichkeiten</strong> (z. B. Laktose, Fruktose, Gluten)</li>



<li><strong>Reizdarmsyndrom</strong></li>



<li><strong>Chronisch-entzündliche Darmerkrankungen</strong></li>



<li><strong>Pilzinfektionen im Darm</strong></li>
</ul>



<p>📢Ob du nach einem schnellen Hausmittel gegen Blähungen suchst oder langfristig etwas ändern willst – der erste Schritt ist: <strong>Ursachen erkennen</strong>.<br>Schon kleine Änderungen bei Ernährung, Trinkverhalten und Essgewohnheiten können helfen, <strong>einen Blähbauch zu vermeiden</strong> – ganz ohne Medikamente. Und wenn doch nichts hilft, ist ein <strong>ärztlicher Check</strong> sinnvoll.</p>



<p>Mehr zum Thema Blähungen, mögliche Ursachen und Behandlungsmöglichkeiten findet ihr auch bei ;<a href="https://www.onmeda.de/symptome/voellegefuehl.html" target="_blank" rel="noreferrer noopener">Onmeda.de</a> ;und ;<a href="https://www.internisten-im-netz.de/aktuelle-meldungen/aktuell/was-gegen-blaehungen-hilft.html" target="_blank" rel="noreferrer noopener">Internisten im Netz</a>.</p>


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<p><em><strong>Wichtiger Hinweis: </strong>Dieser Artikel dient lediglich der Information und ersetzt keine ärztliche Diagnose. Treten Unsicherheiten, dringende Fragen oder akute Beschwerden auf, solltet ihr eure Ärztin oder euren Arzt kontaktieren oder in der Apotheke um Rat fragen. Über die bundesweite Nummer 116117 ist der ärztliche Bereitschaftsdienst erreichbar.</em></p>



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Was hilft bei Blähbauch? Die besten Hausmittel gegen einen aufgeblähten Bauch
© Adobe Stock/ ViDi Studio
Wenn es ziept und grummelt: Blähbauch vermeiden
Fast jeder kennt das Gefühl, wenn der Bauch rumort. Mit diesen Tipps hat der Blähbauch keine Chance mehr! Die richtige Ernährung ist das A und O bei der Bekämpfung von überschüssiger Luft im Bauch.
Morgens flach, nach dem Essen wie im 5. Monat schwanger? Wenn dein Bauch sich nach jeder Mahlzeit spannt, aufbläht und drückt, bist du nicht allein. Ein Blähbauch ist zwar meist harmlos, aber extrem unangenehm. Hier erfährst du, was bei einem aufgeblähten Bauch hilft, welche Hausmittel wirklich wirken – und wie du Blähungen langfristig vermeiden kannst.