September 15, 2023 Michelle Schmanski

10 Tips for Bloating Relief

Most people experience uncomfortable bloating at some point. Occasional bloating can be expected. However, if you struggle with bothersome bloating, there are several strategies you can try to help prevent and get rid of bloating. Here are ten of the best tips to consider for bloating relief.

1. Stay Hydrated: Drinking plenty of water can help relieve bloating by preventing constipation, which can worsen the feeling of bloat. If you are prone to bloating, avoid carbonated beverages because they can lead to excess gas in the digestive tract.
2. Watch Your Diet: Certain foods can contribute to bloating by creating gas in the digestive tract. Foods contributing to bloating include beans, lentils, cabbage, broccoli, onions, garlic, high-fat foods, and carbonated drinks. Every person’s body can react differently to certain foods, so pay attention to the foods that may trigger your bloating and try to avoid them.
3. Eat Small, Frequent Meals: Instead of eating a large meal three times daily, try to eat smaller, more frequent meals throughout the day. Eating small amounts more frequently can prevent overstretching of the stomach and minimize bloating.
4. Avoid Swallowing Air: Eating too quickly, drinking through straws, talking while eating, and chewing gum can lead to swallowing too much air. Swallowing air can increase gas in the stomach and cause excess bloating. If you experience bloating often, consider slowing down and eating more mindfully to avoid swallowing excess air.
5. Add Probiotics: Probiotics are good bacteria that help maintain healthy gut flora. Consuming foods with live cultures, like yogurt, or taking a high-quality probiotic supplement can help support digestion and relieve bloating for some people. It is essential to speak to your doctor before starting a new supplement.
6. Drink Herbal Tea: Certain herbal remedies have been used for years to help relieve and reduce the incidence of bloating. Peppermint, ginger, chamomile, and fennel teas have all been known for their ability to soothe the digestive tract and relieve gas and bloating.
7. Increase Light Physical Exercise: Physical activity, like walking, stretching, and yoga, can stimulate digestion and alleviate bloating. Although exercise can help improve bloating, avoid intense exercise immediately after eating because it may actually worsen bloating.
8. Decrease Your Intake of Sodium: Consuming large amounts of salt in your diet can lead to fluid retention within the body, which can worsen bloating. If you deal with bloating often, consider reducing the amount of sodium you consume by limiting salty or processed foods.
9. Decrease Sugar Alcohols: Sugar alcohols, such as sorbitol and xylitol, are found in products like sugar-free gum, candies, and packaged, processed foods. Sugar alcohol can cause digestive issues and bloating for some people.
10. Decrease Stress: Chronic stress can affect digestion and contribute to bloating. If you are experiencing bloating and have increased stress, consider practicing relaxation techniques like deep breathing, meditation, or yoga to help reduce your stress and improve digestion.

If your bloating is persistent or becoming bothersome despite these bloating relief tips, it’s time to talk to your doctor. Determining the underlying reason for your bloating can help you get the proper treatment.

Don’t continue to live with the discomfort of bloating – schedule your appointment today!

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Related:

• Gas and Bloating: When You Should See a Doctor
• Why Am I So Gassy? 4 Causes of Gas and Bloating
• Gas and Bloating