Simple Ways To Reduce Bloating Naturally
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Simple Ways To Reduce Bloating Naturally
Do you struggle with bloating? While it’s not unusual to experience bloating on occasion, having a constantly swollen stomach can make you uncomfortable physically and mentally. But there are some simple tweaks you can make to your diet and lifestyle that can reduce bloating.
What is bloating?
Bloating is when you have a swollen stomach/abdomen area. It’s most common after eating, but you can experience it at any time of day or night.
When it comes to the cause, bloating is the result of excess gas, liquid or solid in the gut. As a result, you feel excessively full and your abdomen will be larger than usual. But the underlying factors that lead to this build-up in the digestive tract are more varied – they include:
Constipation
Consuming too much food
Food intolerances
Digestive conditions such as IBS and Coeliac disease
Hormonal imbalances and conditions such as PCOS and PMS
Factors that throw off the electrolyte balance such as high cortisol levels
Insufficient stomach acid/digestive enzymes
If you are experiencing regular periods of bloating or if your symptoms include severe discomfort or pain, there could be a health condition that needs addressing.
How can I reduce bloating naturally?
If you’re looking to ease your symptoms, here are a few easy ways to control your bloating and even prevent it.
Stay hydrated (but pace your water)
Hydration is a big factor in bloating for a few reasons:
Water is needed for the digestive processes and to move everything through the tract
Low hydration can lead to water retention
Water can flush out excess sodium that could be causing your bloat
But remember, excess liquid is one cause of bloating. So if you’re already prone to bloating and you chug a litre of water at the end of the day, guess what? You’re going to feel distended and uncomfortable.
The key here is to drink frequently throughout the day. Don’t wait until the end of the day and drink 3L in 3 hours! Instead, stick to 250-500ml at a time unless you’re exercising heavily or in hot weather conditions.
Avoid excess gas intake
Excess gas in the digestive tract is a common cause of bloating. In many cases, the gas in question is taken into the body, rather than being produced in the body. Some simple ways to reduce your gas intake include:
Eating and drinking slowly – avoid gulping down air
Reduce your intake of carbonated beverages – these introduce carbon dioxide into the body
Don’t talk while you eat
Avoid chewing gum or smoking – these both introduce air into the body
Breathe deeply and through the nose, rather than the mouth
Chew thoroughly
Taking the time to chew your food isn’t just a good way to avoid gulping down air. Chewing also allows you to break down your food better so it is easily digested, meaning you’re less likely to have a build-up of undigested food in the gut.
Another benefit of chewing properly is that you’re less likely to overeat. This helps you to reduce the risk of bloating from simply eating too much in one sitting!
Be aware of trigger foods
In some cases, food intolerances could be contributing to your bloat. When you consume something you’re intolerant to, your body struggles to digest and absorb it properly. As a result, the food ferments and produces gas and inflammation.
Because food intolerances can be more subtle and the symptoms can develop hours after consumption, you might not be aware at first if a food is problematic. Try keeping a food and symptom diary and see if you can spot a pattern between your food choices and your bloating.
Work on your gut health
As bloating takes place in the gut, it makes sense to address your gut health if you want to alleviate your symptoms. Taking care of your gut may help with simple triggers such as constipation. But it may also be needed if you have an underlying condition such as IBS or Coeliac disease.
Need some guidance with how to take care of your gut? I share 6 easy ways to start here.
Balance your sodium & potassium intake
Another potential cause of bloating is an imbalance in electrolytes. Put simply – sodium helps your body to hold onto water, and potassium helps to release excess water. Both are essential, but if your sodium intake is much higher than your potassium, it can throw the balance off.
If you struggle with bloating, try:
Reducing your intake of high-sodium foods such as processed foods, soy sauce, cured meats and even some breakfast cereals
Increasing your intake of high-potassium foods including fruit and vegetables, beans, legumes and nuts
Skip the artificial sweeteners
While you might be skipping the sugar to keep the calories down, artificial sweeteners can trigger bloating. The worst culprits are the sugar alcohols – any ingredient that ends in -itol, such as sorbitol, maltitol and mannitol.
If you want to avoid sugar, try using stevia or monk fruit instead.
Get enough sleep
When you sleep, your body has time to process a lot – including whatever is still in the gut. During this time, your nervous system switches over to ‘rest and digest’ mode. This can help to work through whatever is causing your bloating.
Sleep also helps to keep your cortisol levels normal, regulate your appetite and balance your electrolytes. It may even help to improve your gut health by increasing the diversity of the microbes in the digestive tract! Think of it as the ultimate reboot for your body’s systems.
If you are feeling uncomfortable before bed, try sleeping on your left side with a pillow between your legs.
Looking for nutrition tips and healthy hacks to help you feel better?
Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
Here I share healthy recipe ideas, training plans, and nutrition & wellness advice you need to know.
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While we make every effort to make sure the information in this website is accurate and informative, the information does not take the place of medical advice.