10 Great Ways to Get Rid of Bloating

7 min read 2022 Jun 16
Written by Amelia Brown

Oh, the obnoxious tummy orchestra deciding to bring the background music to the worst time and place. We have all experienced that at some point. 

The unwanted sounds are accompanied by the enemy called bloating to everyone who desires a flat tummy.

It is an uncomfortable, gassy sensation in our gut, followed by an enlargement of the waist. 

Bloating is also known for causing tiredness, mood swings, weight gain, and severe health conditions. It can tremendously affect our productivity levels and overall health; that is why sustaining a lifestyle that prevents it is essential. 

#1: Find out the cause of your bloating

Some foods and drinks cause bloating more often than others. However, we will talk about it later. 

Several factors result in trapped gas and are not that obvious. These include:

  • Constipation
  • Food intolerances
  • Gut microbiome imbalance
  • Stress or anxiety
  • Swallowing excess air

It is not as difficult to skip a meal you know will cause you some funny business at the toilet. Preventing stress, on the other hand, is more challenging since it does not always depend on us. 

Swallowing excess air can also seem like something out of our control. It is easier to manage, though. You can reduce the air you swallow by eating your meals more slowly, avoiding carbonated drinks, skipping the chewing gum, or quitting smoking. 

#2: Increase your fiber intake

It would be a shame not to include *ourselves* in this list since we can fight your bloating like there’s no tomorrow. 

You know the tea – fiber will give you the ultimate colon cleanse and make you feel light as a feather. It absorbs water in your digestive system, collects all the waste, and takes it right to the exit of your body. 

Here are some natural sources of fiber:

  • Fresh fruits (berries, apples) and dried fruits
  • Nuts (chia seeds, almonds, pistachios) 
  • Vegetables (avocados, potatoes, broccoli)
  • Whole grains (oat bran, quinoa) 

Feel like including all of that and more into your diet every day is too much of a hassle? 

We feel you, and that is why ColonBroom was created. While it’s already beneficial for giving you a colon cleanse and getting rid of bloating, it also tastes great for a sugar-free, non-GMO option. 

Think strawberries, lollipops, and a proper amount of fiber daily. No more tummy-twisting number two’s either. 

And if you are still in doubt, read up an independent review about ColonBroom to find out how it can change your gut health game. 

#3: Drink enough water

Water seems like the number one solution to solve pretty much everything. Sure, it will not solve your existential crisis, but it will certainly cure your bloating at some point. 

Try drinking a tall glass of water before a meal to feel your limits better. It prevents bloating, boosts satiety, and, therefore, prevents overeating. 

We have excellent news for those looking for a win-win situation – the life hack mentioned above also helps you lose weight.

#4: Exercise, exercise, exercise…

Let us be honest: a healthy lifestyle needs movement in all walks of life. One of them should be taken quite literally.

Physical activity is excellent for eliminating gas from your digestive system. However, not many people have enough time and energy to break a sweat in the gym daily. And that’s alright. Studies show that 10–15 minute walks after meals are enough to reduce bloating. 

#5: Check for food intolerances

One of the most common food intolerances is lactose intolerance. Not all of us have enough enzymes to break down the lactose found in dairy products when we reach adulthood. That is why we experience an adverse reaction.

To pass lactose through your digestive system, your body pulls in more water for lactose to exit your gut. That is why we experience an adverse reaction – bloating, diarrhea, and stomach pain. 

Here are some products you should avoid if you’re lactose intolerant:

  • Cheese
  • Cream
  • Yogurt
  • Milk

If you still want to enjoy the creamy, lovely texture of dairy but do not want to experience the side effects of temporary pleasure, opt for aged cheese, probiotic yogurt, cottage cheese, or simply lactose-free options. 

#6: Skip the foods that cause bloating

Sadly, the best meals cause the worst aftermath due to the fat content. 

While whole wheat foods are considered a reliable source of fiber that gets things going, foods that contain white flour cause bloating. White flour can be found in pizza, pancakes, cakes, biscuits, pasta, and bread. 

Regarding intolerances, gluten sensitivity is a typical case that brings us adverse effects such as bloating, gas, diarrhea, or other digestive problems. 

Try opting for bloat-free wheat sources, such as quinoa, buckwheat, pure oats, or nut flour, instead of white flour in pastries. 

#7: To avoid trouble, give up the bubbles

Fizzy drinks are notorious for giving you a gassy gut. A cold coke, a bubbly prosecco, a peculiar orange Aperol spritz, beer… Yeah, all these turn into a dramatic horror movie theme song in your belly. 

Fizzy drinks contain a high amount of carbon dioxide, the gas that makes the drinks bubbly. Some of that gas gets trapped in your digestive system, which is why it is often followed up by bloating. 

To prevent it, you might want to avoid fizzy drinks and alcohol. Switch to more gut-friendly options, such as coffee, tea, water, or fruit-flavored still water. Try white or red wine and spirits if you want an alcoholic beverage that will not give you a balloon belly. 

#8: Reduce your salt consumption

The high salt content in your food contributes to water retention in your digestive system, making you bloated. 

Think chips, French fries, fast food, basically, all of the foods that taste bad when they do not contain enough salt. Cutting them out when dieting is a no-brainer and makes the pounds go away faster than ever. 

#9: Try some natural probiotic sources

Fermented foods contain a whole lot of good bacteria that support gut health. 

While there is mixed evidence about whether probiotic supplements are effective, natural sources are definitely beneficial. 

The go-to fermented foods that contain probiotics are:

  • Kefir
  • Kombucha
  • Yogurt
  • Miso
  • Tempeh
  • Sauerkraut

The nutrients these foods contain aid digestive symptoms like bloating and reduce overall inflammation and tension in your gut by creating a healthy environment in the digestive tract. It is especially beneficial for those with irritable bowel syndrome (IBS). 

#10: Reduce your portions 

It takes 15 to 20 minutes for our brain to recognize that we’re already full from a meal. 

Think of a scenario when you are munching on a delicious burger. While the juices are flowing and the cheese is still stretchy, the last thing that comes to mind is to stop. 

Sit down with your loved ones, have a chit-chat, enjoy every bite of your meal, chew it properly, and most importantly, do not rush.

The generous portion may stretch out your stomach, which stores more gas in your gut and causes bloating. The more waste is sitting in your colon, the more gas you’ll have. It will also make you tired and nauseous, as well as take you way beyond your calorie count.  

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