. If you feel bloated on a regular basis you’re definitely not alone. Bloating is so common many people think it’s normal and simply ignore it until it “goes away.” However, excessive bloating is something you should really take seriously. This is a very clear sign that your gut isn’t functioning properly and needs a bit of TLC.
You don’t have to live with this inconvenient pain and discomfort on a daily basis. Once you get your digestive system back on track, your belly bloat will soon start to disappear. There is rarely an instant fix to this problem. But the following tips will definitely get you moving in the right direction.
1. Avoid Gassy Foods
There are certain foods that are known to cause excess gas that often leads to bloating, so limiting your intake of those foods is a great place to start. Cut down on foods such as beans and lentils, grains, cabbage, sprouts, refined sugars, fermented products (yes, alcohol!), and cheese.
Many people with bloating issues – specifically IBS – will follow a FODMAP diet. This diet will help you to reduce the short-chain carbohydrates and sugar alcohols that are tough to digest. Monitoring can be hit-and-miss sometimes, but a food diary will help
You can track your diet to figure out whether any specific foods make you more bloated than others. If you find yourself tempted by a favorite food that’s on your bloating hit list, ask yourself if it’s worth the discomfort. You’ll probably think twice.
2. Start Taking Probiotics
Good bacteria are essential for a healthy gut. They promote the breakdown of food and prevent the overgrowth of yeast. However, there are numerous things such as medication and stress that can lower these levels of good bacteria. This has an effect on digestion, and the levels of yeast in your gut, which can then lead to bloating. Take a probiotic supplement to rebalance the levels of bacteria in your gut and improve your overall digestive health.
3. Stay Hydrated
Bloating is commonly associated with water retention. So it may seem odd that drinking more water can help to reduce this problematic concern. However, staying hydrated is one of the best ways to reduce the water retention that often leads to bloating. Drinking enough water daily (6-8 glasses is the recommended amount) will help to avoid constipation and improve your overall digestion.
4. Concentrate On Your Meals
It’s pretty common to eat on the go, but this could be contributing to any bloating you’re experiencing. Just chatting and eating at the same time can increase your risk of bloating as the air you swallow leads to excess gas. Not chewing your food properly can stop it from being digested properly by your body.
You need to stop getting distracted when you eat. Concentrate on your meals and chew your food so it’s broken down in your mouth before swallowing. This will make it much easier for your digestive tract to work its magic, resulting in less bloating and a happier gut!
5. Give Your Digestive System Some Help
A common cause of bloating can be a deficiency in certain enzymes. Your body needs sufficient levels of natural enzymes such as lactase and papain to digest food properly. It’s difficult for your system to break down certain foods without adequate levels of these enzymes. And bloating can occur as a result. Our Digestive Aid is ideal for supporting the enzymes your digestive system needs to work optimally. This minimizes the symptoms of indigestion such as bloating and gas.
6. Move More
Light exercise will help gas to pass through your digestive system. As simple as it sounds, a brisk walk or a jog could work wonders. It’s really important to have a regular exercise routine to keep your digestive system working as efficiently as possible. Strengthening your core muscles helps minimize how much your abs relax when there’s a build-up of gas in your gut. This makes bloating less visible.
7. Relax
Stress is a massive trigger when it comes to bloating and digestive issues because your digestive tract is extremely sensitive to stress hormones. The gut-brain connection is very real. This can often result in excessive abdominal pain or bloating during a stressful period.
Managing your stress is an important part of beating the bloat. You can do this by experimenting with different relaxation methods like meditation, yoga, or a long soak in the tub. Try to train yourself to notice the onset of stress. And make the time to reduce your stress levels before they get too high.
8. Consult Your Physician
There is a connection between bloating and many medical issues. Visit your doctor to rule these out if you’ve been suffering for a long period without relief from from natural remedies. Once you get to the root of the problem, you can find the best treatment plan to help you overcome it.
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