Stomach bloating is a common problem that can make you uncomfortable and self-conscious. Bloating happens when gas or air gets trapped in your digestive system, causing your stomach to expand.
Bloating can be caused by swallowing too much air, gas-producing foods, constipation, food intolerances, and other digestive issues. Finding the cause of your bloating and making dietary and lifestyle changes may help reduce or prevent that too-full, puffy feeling.
Here are 10 simple tips to reduce stomach bloating you can try at home to help alleviate a bloated belly quickly and easily. Identifying and understanding the cause of your bloating is an important first step to fast and effective relief so you can breathe – and eat – in comfort again.
What Are The 8 Simple Tips to Reduce Stomach Bloating?
Discover easy strategies to beat stomach bloating with our 8 simple tips. Say goodbye to discomfort and hello to a happier, flatter belly.
1. Limit gas-producing foods
Foods like beans, onions, broccoli, cabbage, and carbonated drinks can lead to bloating for some people due to increased gas production during digestion. Limit your intake of these food groups to see if your bloating improves.
2. Eat slowly and chew thoroughly
Gulping air while you eat, can lead to a bloated belly. Reduce stomach bloating by slowing down your eating pace, chewing each bite more thoroughly, and putting your fork down between bites.
3. Stay hydrated
Not drinking enough fluids is a common cause of temporary bloating. Aim for the recommended 64-80 ounces (8-10 cups) of water per day to help keep things moving smoothly through your system.
Drinking carbonated beverages may make you swallow more gas and feel bloated instead of hydrated, so choose still water.
4. Reduce salt intake
Consuming too much sodium causes your body to retain more water, contributing to a bloated belly feeling. Be mindful of hidden sources of sodium like restaurant meals, canned foods, condiments, processed snacks, and cured meats.
5. Exercise regularly
Physical activity helps release gas, move waste through your system more efficiently, and can reduce constipation. Try going for a walk after meals or doing some gentle core-focused yoga twists if you feel bloated. Even light movement can stimulate the release of excess gas and make you feel better.
6. Ditch chewing gum
When you chew gum, you swallow more air which can travel to your digestive system and cause bloating. Avoid chewing gum when trying to tackle tummy bloat.
7. Cut down on carbonation
The bubbles in carbonated soda, beer, and sparkling water are dissolved carbon dioxide gas. This released air gets trapped in your digestive system, causing uncomfortable bloating for some people. Try cutting back on fizzy drinks to reduce bloat.
8. Proven ways to reduce or stop bloating
Making dietary changes to limit gas-producing foods and replace them with natural bloat-fighters. Staying hydrated, exercising regularly, managing constipation proactively, and taking anti-gas over-the-counter medications can all provide proven bloat-relief results. Identifying if you have an underlying digestive health condition is key.
The aforementioned are 10 simple tips to reduce stomach bloating. But if the condition persists even after following some of the home remedies, consider consulting a doctor.
What food relieves bloating fast?
Some foods may provide fast relief from the discomfort of bloating. Yogurt contains probiotics that help improve gut health. Peppermint, ginger, and fennel contain compounds that relax digestive muscles. Broths provide hydration without gas-producing ingredients. Pineapple contains bromelain, an anti-inflammatory enzyme that aids digestion.
How to reduce bloating in minutes?
Doing some light yoga poses that target the abdomen can help stimulate the release of excess gas and reduce how long you feel bloated. The child’s pose, wind-relieving pose, cat-cow, and twist pose gently massage the stomach. Going for even a quick 5-10-minute walk can also get things moving.
What relieves bloating fast?
Over-the-counter medications like Gas-X contain simethicone, allowing gas bubbles to join and leave your body more easily. Charcoal tablets may help relieve bloating by binding to gas-causing compounds. Peppermint and ginger teas can settle the stomach naturally when you’re feeling bloated and uncomfortable.
Conclusion
Implementing 10 simple tips to reduce stomach bloating into your lifestyle is an excellent way to find long-term relief from the discomfort of a bloated belly without intensive dietary restrictions. Identify your bloat triggers – like specific foods, habits, or health conditions. Then try making small, sustainable changes to what you eat and drink, how mindful you are when eating, adding light exercise, staying hydrated, and incorporating bloat-busting teas or supplements.
While excess gas and occasional bloating is normal, frequent or severe stomach bloating, along with other concerning symptoms, warrants a visit to your doctor. They can check for underlying conditions like food intolerances, irritable bowel disease, or small intestinal bacterial overgrowth (SIBO) and customize treatment plans to your needs.
Getting to the root cause of bloating provides the best chance for preventing that too-full, puffy, and uncomfortable feeling from happening regularly so you can feel – and look – your best. With 10 simple tips to reduce stomach bloating tricks, banish the bloat for good and breathe easy!
What lasting changes will you implement in your daily routine to prevent stomach bloating?
References
- Cash BD, et al. (2016). A novel delivery system of peppermint oil Is an effective therapy for irritable bowel syndrome symptoms.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4729798/ - Serra J, et al. (2022). Management of bloating.
https://pubmed.ncbi.nlm.nih.gov/35143108/
