We’ve all experienced bloating before, and it’s never pleasant. Bloating can last for hours, sometimes even days, and can produce pain and discomfort that’s difficult to get rid of. Not even anti-bloat medications do the trick in some cases.
Bloating is caused when the gastrointestinal tract fills with air, and is associated with symptoms such as stomach ache, gas, and even vomiting. A bloated stomach may look inflated in size, and may result in a prolonged feeling of fullness, regardless of foods eaten. You may also feel an increased urge to burp or break wind when you’re bloated, as trapped gas attempts to escape.
While bloating is a relatively common issue, there isn’t always a definitive cause, or there may be multiple causes in conjunction. Typically, bloating is caused by eating too quickly, eating foods that may affect your digestion and foods that may trigger digestive issues such as IBS, intolerance to certain foods, and a gut bacterial imbalance.
Luckily, knowing the exact cause of your bloating isn’t necessary when it comes to treating the issue. You can get rid of bloating by simply improving your eating habits and taking remedial action if you do end up with gas. If you’re keen to reduce and cure bloating naturally, without the need for over-the-counter medication, stay tuned to learn what to do.
15 Easy Ways To Reduce and Cure BLOATING
1. Don’t eat too quickly
It’s tempting to scoff down your food when you’ve had a busy day and you’re starving. But the issue with eating too quickly is that you’re more likely to swallow air along with your good, which will build up in your GI tract, eventually leading to bloating.
Practicing mindful eating and slowing down your eating pace will help you to swallow less air – and enjoy your meal more, with greater physical and mental awareness.
2. Avoid gas-causing foods
There are certain foods out there that are known to cause gas, and if you’re particularly prone to bloating, it’s likely that your body doesn’t respond to them well. These foods, which usually contain alpha-galactosides, belong to a group of carbohydrates known as FODMAPS.
These foods, when fermented in the colon, release gas as a by-product. If you’re susceptible to bloating, you may wish to avoid these foods altogether to reduce your instances of gas.
High-FODMAP foods include apples, beans and legumes, wheat, lentils, fizzy drinks, and some types of alcohol.
3. Eat smaller meals more often
According to numerous studies, eating a large, heavy meal once or twice a day is more likely to result in bloating than easting a diet of small, regular meals throughout the day. When you eat smaller meals more often, you’ll keep your digestive system working, preventing it from bombarding it with an excess of foods all at once.
4. Sip drinks carefully
You probably don’t pay too much attention to how you drink, but it turns out our drinking habits may affect our levels of bloating. If you drink through a straw, you’re likely to breathe in air through your nose, which may build up in your GI tract and cause a bad case of bloating. Try to avoid straws and sip your drinks carefully, making sure to limit how much air you’re swallowing.
5. Stay regular
Constipation is one of the most common causes of bloating. When you can’t eliminate waste from your bowels, the bacteria in your colon will ferment foods over a longer period of time, which results in a bigger by-production of gas.
If you’re regularly constipated, that’s probably the main reason why you’re so bloated. Though getting rid of constipation is easier said than done, it’s important that you seek help if you need it, for the sake of your own health and wellbeing. There are plenty of natural constipation cures to try if you need them.
6. Walk it out
Many of us have sedentary jobs that require sitting down all day – and on our days off, we’re too exhausted to do anything other than sit in front of the TV. It goes without saying that all that sitting down isn’t good for us – and the lack of movement can also reduce the speed of the GI tract.
When you move your body, on the other hand, your digestive system’s organs will work more quickly, helping food to bypass the colon and preventing a build-up of gas.
7. Stay hydrated
Water affects almost every single bodily function, so it’s really important that we drink enough on a daily basis. Digestion becomes a lot more difficult when there isn’t enough water in our cells, and it works the opposite way, too – when our cells have enough water, our digestion can work more quickly.
If you don’t currently keep track of how much water you drink a day, buy yourself a two-litre water bottle and fill it up first-thing in the morning. Drink from the bottle throughout the day and make sure it’s empty by night-time.
This will help keep things moving in your digestive system, restoring your body’s sodium balance and preventing bloating.
8. Drink peppermint tea
There are so many benefits of herbal tea, including preventing bloating. Humans have used peppermint for centuries to relieve digestive upset, including conditions like IBS, which affects the large intestine. If you get into the habit of regularly drinking a cup of peppermint tea in the morning, you’ll benefit from reduced abdominal pain and bloating.
You can make your own peppermint tea by adding a drop of peppermint essential oil to hot water – add honey, milk and other sweeteners for taste.
9. Avoid chewing gum
One of the habits that’s almost a guaranteed bloating cause is chewing gum. It’s easy to get into a gum-chewing habit, but when you chew gum, your saliva production goes into overdrive – which means you need to gulp frequently to get rid of it.
That results in more air ending up in your GI tract, which we know by now is a bloating cause. Many chewing gum brands also use an ingredient called sugar alcohol, which can’t be completely absorbed by the body. It’s better to swap chewing gum for peppermint tea (see above!) or a healthy fruit snack instead.
- Banish Bloating: Wouldn’t it be a relief to find a supplement that helps de-bloat and supports normal digestion? Your best solution is here. With probiotics, digestive enzymes, and organic botanicals, NO BLØAT helps breakdown lactose and offers support for the gas and bloating that’s at the root of your belly discomfort.
- Gut Love Starts With Digestive Enzymes: BioCore Optimum Complete digestive enzymes support nutrient absorption and help tackle common food intolerances that can lead to occasional bloating, gas, and digestive woes.
- Powerful Probiotic: Includes 10mg of clinically studied, DE111, a Reliably Alive Probiotic. Offers 1 Billion CFUs of unique spore-forming probiotics that are resistant to environmental factors, with no refrigeration needed. Supports digestive health and wellness.
- Certified Vegan Proprietary Blend: Includes Turmeric, Ginger, Dandelion Extract, Fennel Seed Powder, and Cinnamon Extract for digestive mobility support, and a happy, healthy GI tract.
- A BREAKTHROUGH DIGESTIVE SUPPLEMENT - Zenwise Health's Advanced Digestive Enzymes are formulated with the combination of plant based enzymes, Inulin Prebiotic and 1 Billion CFU of multi strain probiotics to promote daily intestinal health. This supplement is ideal for men and women who suffer from gastrointestinal complications including irritable bowel syndrome and diarrhea. Label designs may vary.
- IMPROVE HOW YOU DIGEST NUTRIENTS NOW - This enzymatic formula works is the ultimate aid that boosts the body's ability to digest fats, fiber and protein, as well as cellulose and gluten. In turn, this balanced enzyme system can increase digestion efficiency and decreases fatigue to help you feel your best after a good meal.
- STOPS GAS, BLOATING & STOMACH DISCOMFORT - These supplements feature enzyme ingredients such as Papain and Amylase, along with Lactase, Protease and Lactase help ease the pain and discomfort caused by diarrhea, bloating, gas, constipation and other GI disorders.
- RECHARGE & ENERGIZE FOR A NEW YOU - When your digestive system works efficiently, you waste less energy processing food. This in turn, means you have more energy to do the things that you really love. These Advanced Digestive Enzymes are ideal pills for individuals who lead active lifestyles or are embarking on a new weight loss fitness journey.
- Effective & Fast Bloating Relief: Kiss digestive woes goodbye with our safe, effective blend designed to help provide bloating and gas relief and promote healthy digestion.* Digestive enzymes and herbs in Love Wellness Bye Bye Bloat support digestive health and normalized water retention.* Serving size 2 capsules, 30 servings per bottle.
- How it Works: Digestive enzymes help break down fats, proteins, and carbs so you can feel your best after meals, while organic fennel, dandelion, and fenugreek team up to help calm upset stomach and other digestive troubles like excess water weight.* Digestive enzymes and organic fenugreek also work with organic ginger root to help support normalized water retention from food, hormonal bloating, and more.*
- Clean Ingredients: The supplement is gluten-free, dairy-free, and made with many organic ingredients.
- How to Use: Take 1 or 2 capsules after a meal or before bedtime. We do not recommend taking more than 4 capsules in 1 day. If you have trouble swallowing pills, break the capsule open and put it into your favorite beverage.
- Audible Audiobook
- Anthony William (Author) - Sarah Coomes (Narrator)
- English (Publication Language)
- 01/29/2019 (Publication Date) - Hay House (Publisher)
10. Add ginger to your diet
There’s a reason why ginger is such a popular remedy for digestive issues: it really does work. We can all remember being given ginger biscuits by our parents when we felt sick, and many pregnant women also rely on ginger as a nausea cure. Ginger is a known cure for an upset stomach, and has some pretty amazing health benefits – it can protect the gut, speed up the digestive process, and reduce wind and bloating.
Try adding ginger to your meals to benefit from its anti-inflammatory properties, or add a piece of fresh ginger to boiling water for a simple ginger tea.
11. Try yoga
If you’ve ever tried your hand at yoga and ended up a little windy, you’ll understand why yoga is touted as one of the best forms of exercise for reducing bloating. We can see this with babies – when they’re rocked by their mothers, the movement encourages them to release wind.
Yoga is pretty similar to being rocked as a baby, as the different poses stimulate the digestive organs and get things working in no time. The forward bend, a simple yoga pose that anyone can do, is particularly effective in relieving bloating.
12. Eat more bananas
Whether you love them or loathe them, bananas are a great food to add to your diet id you’re suffering from bloating. In particular, ripe bananas can help promote bowl movements and support healthy digestion, preventing a good build-up from leading to an excess production of gas.
Bananas are known for their ability to promote a healthy gut environment, and we all know that a healthy gut is the key to a healthy body.
13. Reduce your lactose intake
Even if you’re not fully allergic to dairy, you might find that foods that are high in lactose, such as milk and cheese, don’t react well in your body. It’s worth going dairy-free for a week to see if it makes a difference to your digestion.
Many dairy products are offered in lactose-free versions nowadays, or you could simply choose a plant-based alternative from the versatile range of products available in most supermarkets.
14. Stock up on turmeric
Turmeric, the bright orange Indian spice often used in curries and other Indian dishes, is incredibly effective when it comes to relieving digestive discomfort. It’s so popular as a digestive remedy that it’s known as the “gut healer”, and can prevent gas, bloating, abdominal pain and nausea.
It’s also a fantastic remedy for acid reflux, which can cause a burning sensation in the throat and may be linked to bloating. To add more turmeric to your diet, simply include it in your home-cooked dishes whenever you want to add a little subtle flavour.
15. Try activated charcoal
Activated charcoal is a relatively new phenomenon that boasts an impressive range of health properties, especially when it comes to digestive health. It’s made by heating common charcoal to make it porous.
The pores in activated charcoal can trap gas molecules, helping to reduce the gas that causes bloating. Some studies have found that activated charcoal is even more effective than some medicines when treating bloating.
You can buy activated charcoal online and in the majority of health stores nowadays.
Bloating is nobody’s idea of fun, and the sooner you can figure out a go-to anti-bloating solution for when gas strikes, the better. To start with, if you want to prevent bloating in the first place, you’ll benefit from cutting out problem foods in your diets. But when bloating occurs for seemingly no reason, that’s where you can try out some of these popular bloating cures.
The best way to follow these remedies is to try one or two at a time, which will help you to determine which work best. If your bloating won’t go away, even after trying these remedies, it might be worth visiting your doctor, who can help you to get to the root of the problem and prescribe medications if needed.