Whether you’re prone to bloating or dealing with it right now, there are ways to keep it at bay! I gathered 10 of the best (and quick) ways to avoid bloating or to remedy it if you’re already experiencing it:
#1. Use Oils
There has been some evidence that certain essential oils and oils can actually help relieve bloating, especially if you use them with probiotics. Peppermint, ginger, and chamomile, for example, can be good for your digestive tract, and may even help your overall gut health, not only relieving your bloating.
#2. Go for a Walk
Want a quick and easy way to get rid of bloating? Go for a walk! Walking helps with our digestive health – several studies have shown it can relieve both bloating and constipation. This is because exercise in general can help the colon get moving. But walking in general is going to be good for your overall health – not just your digestive system.
#3. Stay Upright
Even if you don’t go for a walk immediately after eating, at least don’t lay down! It can cause gas to get trapped in your stomach that results in bloating. If you do have to lay down and are experiencing bloating, you should lie on your side with your knees bent.
#4. Avoid Certain Foods and Drinks
A number of foods can actually cause bloating including raw onions, garlic, pears, artificial sweeteners, dairy, and sodas. In addition to drinking plenty of water, try eating oats, sauteed onions (or onion powder), and bananas instead. And if you have to have something sweet, try a natural sweetener instead, like honey.
#5. Use Apple Cider Vinegar
For some, apple cider vinegar can do the trick. If you have low stomach acidity, for example, apple cider vinegar can increase stomach acid levels and aid with digestion. It can also kill bacteria in the stomach or intestines, which can relieve excess gas.
#6. Drink Hot Water or Tea
Hot water and tea can also be a fast remedy for bloating! Ginger tea in particular is what we recommend as ginger itself is a great anti-inflammatory and can help with upset stomachs. The tea has been found to relieve bloating and gas, while also relaxing the GI tract.
We already recommended drinking more water above, too, but hot water can also be a great way to reduce bloating. It works by clearing out your intestines to prevent bloating – which, in turn, can help you lose weight. You can even try putting a hot water bottle on your stomach, too, to help your muscles relax!
#7. Eat Slower
While you may be in a rush to get back to work after your lunch or you just are a fast eater, slow down. Eating fast can absolutely lead to bloating as you’re swallowing air! Simply pacing yourself and not wolfing down your meal can do wonders for your stomach and GI tract.
#8. Eat Smaller Portion Sizes
We tend to eat until we’re full, but did you know that your brain needs a little bit to catch up to your stomach? We’re often full before we actually realize it! Sometimes this is because we ate too fast, too. So eating slower can help you eat smaller portion sizes, but I recommend putting less on your plate to start with. This will help ensure you’re not eating until you’re stuffed!
#9. Eat the Right Amount of Fiber
Fiber is an essential part of our digestive health, and too much or too little can actually lead to bloating. When you have too little, for example, your digestive system moves too slowly, resulting in bloating, constipation, and other issues. However, too much fiber can boost gut bacteria populations, which can cause gas and bloating, too. It’s important to find the right balance for you.
#10. Take Digestive Enzymes
If you have an enzyme deficiency, breaking down certain foods can be tough. Some people with GI issues, including bloating, can benefit from digestive enzymes. Whether you eat too much fiber, have a histamine intolerance, or have small intestinal bacterial overgrowth, it may be a good idea to add digestive enzymes to your daily intake.
So there you have it! There are 10 quick and easy ways to relieve bloating, while also improving your gut health and overall well-being! We recommend trying a few to see the best route for you – Which of them will you be trying first?
If you’re dealing with ongoing bloating that isn’t alleviated by these quick fixes, it may be time to talk to a doctor. You can schedule an appointment by giving us a call at 626-360-2368. If you have any questions or concerns, use our contact form here.
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Tresca, Amber J. “How to Relieve Trapped Gas with Simple Movements.” Verywell Health, Verywell Health, 24 Aug. 2022, https://www.verywellhealth.com/tips-for-relieving-intestinal-gas-through-movement-1943039.
“With High Fiber Diets, More Protein May Mean More Bloating.” ScienceDaily, ScienceDaily, 27 Jan. 2020, https://www.sciencedaily.com/releases/2020/01/200127134745.htm.
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