If you feel bloated on a regular basis you’re definitely not alone. Bloating is such a common digestive issue that 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.
Most causes of bloating can be dealt with pretty easily so there’s no reason 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 the excess gas that often leads to bloating, so limiting your intake of those foods is a great place to start. It’s advisable to 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 which reduces their intake of foods containing short-chain carbohydrates and sugar alcohols that aren’t easily digested by the gut. This can be hit and miss sometimes, so it’s worth keeping a food diary of your own 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, just ask yourself whether it’s worth the discomfort and you’ll probably think twice.
2. Start Taking Probiotics
Good bacteria are essential for a healthy gut as they promote the breakdown of food and prevent the overgrowth of yeast. However, there are numerous things such as medication (antibiotics are the main concern here) and stress that can significantly lower the levels of good bacteria in your gut. This has an effect on digestion, and the levels of yeast in your gut, which can then lead to bloating. By taking a probiotic supplement, you can 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. In addition, 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. In fact, just chatting and eating at the same time can increase your risk of bloating as the air you swallow leads to excess gas. In both instances, you’re probably not fully chewing your food, which can stop it from being digested properly by your body.
Instead of getting distracted whilst you eat, try taking the time to concentrate on your meals and really focus on chewing your food so that it’s broken down in your mouth before you swallow it. 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 very 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 and minimize the symptoms of indigestion such as bloating and gas.
6. Move More
Some light exercise can help gas to pass through your digestive system when you get bloated. 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. In addition, strengthening your core abdominal muscles will help to minimize how much your abdominal muscles relax when there’s a build-up of gas in your gut, making any bloating less visible.
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 and 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 and you can do this by experimenting with different relaxation methods such as meditation, yoga, or even just a long soak in the tub. Try to train yourself to become aware of when you’re getting stressed and make the time to reduce your stress levels before they get too high.
8. Consult Your Physician
There are a number of medical conditions associated with bloating, so it’s advisable to visit your doctor to rule these out if you’ve been suffering for a long period despite trying natural remedies. Once you get to the root of the problem, you can find the best treatment plan to help you overcome this uncomfortable issue and lead a happier, healthier life!
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