Here’s the truth: Bloating happens to everyone. Yup, it’s true, whether due to something like eating too fast, drinking something fizzy, or going a bit overboard with the salt, a little bit of belly bloat from time to time is a fact of life — an unfortunate one, but normal nonetheless.
There are many causes of bloating, but some of the most common culprits include:
- Fluctuating hormones
- Excess gas
- Indigestion
- Food intolerances, such as gluten or dairy.
- Poor dietary habits
- Gastrointestinal sensitivity
Belly bloat can feel different from person to person, but more often than not, it manifests into stomach pain, discomfort, and gas. You may experience bloating, flatulence, and abdominal pain after eating carbohydrates, veggies, fruit, and dairy products. These are FODMAP foods high in fructose and sugar alcohols that can ferment and build up in your digestive tract, causing abdominal bloating.
Many people avoid these carbs, and many others with conditions like lactose intolerance avoid food that can trigger their intolerances. Unfortunately, it’s not always easy to avoid these foods – especially when eating out with loved ones. Fortunately, there are many things you can try to find relief.
1. Go for a Stroll
Physical activity can do wonders for the gut, helping to get your bowels moving more regularly, which ultimately helps to release trapped gas. While you don’t have to engage in rigorous physical activity if that’s not your cup of tea, a light stroll around the block can provide quick relief from gas pressure or heartburn.
Speaking of tea…
2. Sip Some Hot Tea
If your bloating results from water retention, you may find some relief after sipping on a hot cup of tea. Although many types of tea can combat belly bloat, some of the most popular choices include:
- Dandelion
- Peppermint
- Ginger
- Lemon
- Fennel
- Chamomile
- Hibiscus
- Turmeric
Note: If you experience chronic digestive issues, speak with your primary care provider before trying any natural treatments.
3. Try Yoga
A quick yoga sesh can work magic for your digestive system. This coveted spiritual discipline is an excellent way to stretch abdominal muscles and improve movement throughout the intestines. Some of the best asanas (aka “yoga poses”) you can do to stretch out your tummy include:
- Camel
- Wide-legged forward bend
- Twisting lizard
- Seated spinal twist
- Cat-cow
- Wide child’s pose
- Knee-to-chest
- Happy baby
- Supine twist
Drink plenty of water and move slowly through each movement, making sure to stop if you feel any pain or discomfort while stretching.
4. Check Your Fiber Intake
Have you tinkered with your diet recently to include more fiber? While eating high-fiber foods is a fantastic way to encourage regular bowel movements, you’ll want to increase your fiber intake gradually. Why?
Because changing your diet from zero to 100, where fiber is concerned, may contribute to belly bloat as opposed to relieving it. In other words, too much fiber too soon can make you bloated, so if you’re new to the super nutrient — go slow. A registered dietitian or healthcare provider can help you decide how much fiber you need.
Pro Tip: Struggling to reach your #FiberGoals? Take Sparkle Fiber — a clean, super greens blend that supports normal detoxification for digestion, immunity, and overall health.*
5. Try Abdominal Massage
If belly bloat is plaguing your existence, you can always try your hand at amateur abdominal massage. Massaging your stomach can encourage your GI tract — specifically your colon — to move things along, which ultimately relieves gas and bloating.
To massage your abdomen, follow these steps below:
- Start by placing your hands just above your right hip bone.
- In a circular motion, rub with light pressure up toward the right side of your ribcage.
- Keep rubbing straight across your upper belly area toward the left rib cage.
- Work your fingers down slowly toward your left hip bone.
- Repeat as necessary.
If you experience pain during the massage, stop and consider reaching out to your primary healthcare provider.
6. Take Probiotics
Taking probiotics may not provide bloating relief instantaneously, but there’s quite a bit of research out there that shows the friendly bacteria may help improve gut health and, in turn, potentially reduce bloating.
Probiotics can be found in a number of foods, such as:
- Kombucha
- Sauerkraut
- Kefir
- Sourdough bread
- Tempeh
- Sour pickles
- Yogurt
- Kimchi
It’s also important to eat plenty of prebiotics, which are foods that help strengthen your probiotics.
You can also find great probiotic supplements — like Gut Feelings Probiotics. A pre-, pro-, and postbiotic formula that supports complete gut health and immunity, just one capsule a day is all your immune system needs to thrive.* For complete microbiome care, combine with Clear Skin Probiotic and Good Girl Probiotics.
7. Drink More Water
If you find yourself bloated all the time, you should check your H2O intake. Drinking water can help soften your stools, which makes them easier to pass and reduces bloating in the form of constipation and gas.
You can also try chewing antacid gum or taking over-the-counter antacid tablets if you’re experiencing heartburn – just keep in mind that chewing gum can cause bloating.
Pro Tip: Give your drinking water a boost by heating it up. Opting for warmer liquids speeds up the breakdown of foods in the digestive system, which may reduce bloating.
8. Take a Bath
Stress can wreak havoc on the gut, resulting in gas and bloating. Fortunately, warm baths reduce stress levels and lower heart rate, giving the body a chance to shift its focus back to proper digestion and elimination.
Pro Tip: Consider adding Epsom salts to your next bath. Magnesium via Epsom salts is a natural saline laxative, so it may help eliminate some extra water weight.
9. Try Digestive Enzymes
When it comes to beating the bloat in a pinch, there’s nothing quite like Bye Bye Bloat — digestive enzymes and herbs for supporting digestive health and normalized water retention.* This incredible doctor-developed bloat management supplement provides bloating relief fast with clean ingredients like dandelion root, fenugreek, and organic fennel.
Simply take one or two capsules after a meal or before bedtime to promote healthy digestion, ease hormonal or food-related discomfort, and manage excess water weight.* For extra digestive support, pair Bye Bye Bloat with Gut Feelings Probiotics and Sparkle Fiber. Trust us — your gut will thank you later!
A Final Word
And there you have it — 9 things you can try now to de-bloat! While bloating can certainly put a damper on your day, these tips are sure to help remedy your bloating belly.
That said, if you aren’t having any luck with your belly bloat and it’s causing quite a bit of discomfort, you may want to consider reaching out to your doctor. Although it’s not common, a swollen abdomen can sometimes be indicative of an underlying medical condition, so it’s best just to get checked out.
Here at Love Wellness, we believe in self-care that’s body-positive and guided by doctors. Check us out today and discover clean, doctor-developed products that fit your body’s needs.
Time to feel good about feeling good.
Sources:
Bloating: Causes and Prevention Tips | Johns Hopkins Medicine
Bloating and functional gastro-intestinal disorders: Where are we and where are we going? | DOI