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4 Ways to Reduce Gas & Bloating Without Medicine

Reduce Gas and Bloating

Some gas in your digestive tract is normal, but sometimes it can be excessive and cause pain or embarrassment. Here are four ways you can get rid of bloating and excess gas without medicine.

1. Eat Smaller Portions

Many healthy foods like fruits and vegetables that are high in fiber can cause gas and stomach bloat.  Eating smaller portions may help reduce your symptoms. Fiber is an important part of the digestive process, so don’t try to eliminate all fiber from your diet.  Writing down what you eat in a journal can help you determine which foods affect you the most.

2. Chew Completely

Chewing is the first step in the digestive process.  By chewing your food completely, you can ensure the rest of your digestive system isn’t working harder than it needs to.  Food that isn’t completely chewed in the mouth will take longer to move through the digestive tract which could cause excess gas. 

3.  Avoid swallowing air

Most people don’t swallow air intentionally, but we inadvertently swallow more air when using straws, chewing gum, sucking on hard candies, and smoking.  Avoiding these activities can reduce the amount of air you’re swallowing.

4. Exercise regularly

Exercise has many benefits, including reducing the amount of gas in your system.  When you exercise regularly, you reduce the chance of constipation which blocks gas from exiting your system through your colon.

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