Weekend got you good? While typing “how to get rid of the bloat” or “bloating remedies” into your Google search bar probably wasn’t something you were thrilled to do today – rest assured you’re not the only one to experience problems with bloating. And you’re definitely not the only one trying to beat the bloat! Bloating totally sucks…and that’s a fact!
That swollen, uncomfortable feeling is a common source of digestive discomfort, with symptoms ranging from feeling too full to being downright painful. We’ve all been there and experienced it – myself included and it’s terrible. Now we can go on and on about how uncomfortable it makes us feel, yes – but understanding where it comes from is the key to making changes to your diet and routine. While you’re probably guessing it was the salty chips you indulged in over the weekend (probably was, haha), causes of bloating can be complex, making it that much harder to get rid of quickly or avoid entirely. For some, causes of bloating can range from hormones, premenstrual symptoms, food sensitivities, salt, cruciferous veggies, excess gas production or even how your GI tract is generally moving things along. Regardless of where it’s coming from – you’re looking for bloating remedies that ACTUALLY work. Now while it’s important to keep an eye on trends in your bloating habits to make sure your making adjustments to your diet and routine to help minimize the amount of bloating that happens on a daily, weekly, or monthly basis – I’ll offer you my 9 bloating remedies to relieve that uncomfortable feeling.
I’ve dealt with my share of bloating too, so I have some helpful tips about managing it and ultimately minimizing it. Before you read any further, know that these suggestions aren’t one-size-fits-all and every body reacts and operates differently. But be patient and persistent with the process – you WILL find a solution, it’s just is a matter of what works best for YOU. And on that note, here are my 9 tips to beat the bloat!
- Eat mindfully and slowly: Large meals often lead to bloating. Adequately chewing (to reduce the amount of air you swallow), eating without distractions (a.k.a ditch the TV), and working to recognize feeling of “fullness” all help you prevent that overly stuffed feeling.
- Avoid sugar alcohols: This is KEY! Especially in large amounts. This type of carbohydrate is found in very small amounts in some fruits and veggies, but it’s the commercially produced artificial sweetener versions (like in sugar-free gums, ice creams and sweets) that often cause us troubles. Try to enjoy these in moderation (treating yourself on special occasions ONLY) or cut them out completely.
- Watch that fiber intake: Too much or too little fiber can cause bloating, so find a happy medium! The recommended daily intake is 25g for females and 38g for males. People typically notice adverse effects after 70g/day realm. I would stick to the suggested amount to minimize the bloating.
- Mix in fermented foods or a probiotic: Having enough of those “good bacteria” can help improve the bacterial environment in your gut, which in turn, helps reduce symptoms of gas and bloating. If you’re not a fan of fermented foods, taking a probiotic supplement or adding Kombucha into your routine is another great option.
- Incorporate apple cider vinegar: Taking a tablespoon of ACV before a meal can increase stomach acidity and prime the digestive tract for better overall digestion.
- Drink lemon ginger or peppermint tea: Both ginger and peppermint have been shown to soothe stomachs and aid in digestion. Adding lemon to the mix amplifies the effects of this bloating remedy. PRO Tip: Squeezing lemon juice into hot water is also an easy, accessible way to reduce bloating at home or if you’re out at a restaurant.
- Avoid high-FODMAP foods: Wondering what the hell FODMAPs are? FODMAPs are carbohydrates that are not easily absorbed by your intestines (sugar alcohols are on the list). Check out this explanation and food list and try eliminating FODMAPs from your diet for a period of time to see if the bloating reduces.
- Consider a digestive enzyme before a meal: Your body already makes these by nature, but sometimes incorporating an additional supplement can help out (literally). Lactase and Beano are common over-the-counter options that give you the relief you need.
- Check for underlying food sensitivities or allergies: Lactose, fructose, eggs, wheat, and gluten are the biggest culprits of bloating issues. An easy bloating remedy may be cutting out any you’re sensitive or allergic to. Not sure what’s causing it – check in with your general practitioner to conduct a sensitivity test. You’ll probably learn more than you ever imagined foods to eat and avoid.
*If these bloating remedies still don’t seem to resolve serious bloating issues, consider talking with a functional medicine doctor or naturopath to address any potential gut dysbiosis (an imbalance of microorganisms in your intestines).
I love hearing from you guys and would appreciate any feedback on what bloating remedies you’ve used above that have worked best for you! For more health tips delivered straight to your inbox, sign up for my newsletter.