One of the most natural and effective ways to get rid of bloating is exercising. Going for a stroll or doing strenuous physical exercise for at least 30 minutes daily can reduce bloating and gas. Just like this, you can do so much to get rid of the uncomfortable, and oftentimes distressing, belly bloat.
Another one of the ways to get rid of bloating is adding cayenne pepper for regulating better gastrointestinal response. Sometimes, due to dehydration or high salt intake, it causes indigestion. Cayenne pepper relieves both pressure and cramping off your abdominal muscles, which is the ultimate remedy for bloating. You can also add a teaspoon of ginger, parsley, or turmeric to fight the serious health effective of indigestion.
Here’s what you need to know about how to get rid of bloating.
1. Start Your Day With Lemon Water
Lemon extract is a powerful and nutritious source with plenty of health benefits. It acts as a diuretic which cleanses the body, for thorough detoxing, to reduce stomach bloating. Lemon water is also most effective when treating other symptoms of digestive distress including constipation, abdominal pain, and diarrhea.
According to one study, abdominal distention, or bloating, is common in IBS patients. So research suggests that the intake of lemon water had a positive impact on bacteria growth inside the stomach. A clinical study reported a significant improvement in bloating as well as for IBS-associated symptoms. (2)
So it can be said, with confidence, that drinking a tall glass of lemon water every morning helps you get rid of bloating.
People struggling with bloating might also experience heartburn due to acidity. The fresh lemon juice will flush out all the harmful toxins from your body. Hence reducing acidity and discomfort. I suggest you drink a single serving of lemon water on a daily basis until you notice a change in abdominal distention. Truth be told, it’s a powerful and healthy way to get rid of bloating faster.
2. Avoid Eating Fatty Foods
Fatty foods, like most of already know, are hard-to-digest foods. They significantly slow down your digestion, which increasing the chances of gas accumulation in your bowels. Foods that are deep fried or contain higher amounts of fats fall under this category.
It’s completely untrue when they say that your body doesn’t need a small amount of fats for nutrition. Your body absorbs fats in the form of fat soluble vitamins, but that is only possible when you consume a moderate amount of fats on a daily basis. Unhealthy fats found in fast food such as burgers, fries, pizzas, etc. when eaten on a consistent basis can cause acidity, bloating, and weight gain.
It’s not important to spell out the details of why you shouldn’t eat fatty foods. So I’m going to talk to you about how going cold turkey on fatty foods can reduce bloating in a matter of days (even hours if you eat a lot of junk food).
Instead of ditching foods with fats completely, opt for low-fat diets such as lean meats, fish, and low-fat milk and yogurt. Eating plant-based foods for their protein content can encourage you to avoid meat and animal products. This, according to research, is one of the major causes of bloating. (3,4)
Cooking meat-based meals at home means less consumption of fats. On the contrary, when you eat the same dish cooked in a restaurant, there’s plenty of unnecessary fats that you’re compelled to consume. That’s because most restaurants cook their dishes with a lot more fat in the form of cream, cheese, and butter. This adds flavor to the dish which increases your fat intake unless you cook the dish yourself at home.
Lastly, as an alternative to consuming high-fat foods, opt for a low FODMAP diet to beat bloating and gas. A low FODMAP diet means reducing the amount of carbs found in a variety of foods to fight stomach bloating.
3. Considering A Low-FODMAP Diet Plan
Bloating, cramps, and abdominal discomfort are the kind of symptoms that don’t fade away on its on their own. And when you’re struggling with a digestive disorder, you’re more likely to suffer from prolonged bloating and abdominal cramps than anyone.
To relieve such physical distress, taking on a new diet plan for get rid of all your digestive woes is essential. Whether you’re struggling with an inflammatory condition or you experience your fair share of digestive woes. If you’ve never heard of a FODMAP diet, you’re in for a treat!
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. There are sugars that are found in almost every meal you eat. And when eaten in greater amounts they’re unhealthily absorbed in the small intestine. These sugars transport to the large intestine where they suck in water to produce gas and bloating. (5)
Patients with IBS symptoms are often introduced with a low-FODMAP diet to reduce bloating, stomach cramps, and other health issues. You will find FODMAPS most commonly in wheat, grains, fruits and vegetables. However, it must be said that FODMAPS don’t cause bloating. But reducing the intake of it can have a positive impact on digestion.
Here is a simple list of foods that are high in FODMAPS. By reducing the consumption of these foods, you can curb a sensitive stomach and reduce gas. This also helps when you have food intolerance which causes your small and large intestines to become extremely sensitive to different kinds of foods.
Foods such as apples, artichokes, honey, mango, pear, and dried fruits contain high amounts of fructose. Onions, custard apples, garlic, wheat, barley, rye, and peaches contain high amounts of fructans. Condensed milk, milk powder, ice cream, custard, and cottage cheese contain high amounts of lactose. Lastly, chicken peas, lentils, cashews, and, pistachio nuts are high in GOS.
You should also steer clear from cauliflower, mushrooms, apricots, plums, nectarines, and blackberries as it induces bloating due to the high polyols content. There are many more where that come from. You can consider glancing at this FODMAP chart to know more about the kind of food to avoid eating to get rid of bloating. (6)
How can you follow a low-FODMAP diet? It’s not just by abandoning foods that are high in FODMAP. To develop a healthy balance for your diet, work your way towards smaller servings of food more than 3-4 times a day. Proceeding with this diet 2-4 times a week can have a significant impact on digestive health. However, following this diet for long-term recovery isn’t the ideal solution to a serious digestive problem concerning bloating and gas. (7)
4. Cut Down On High-Fiber Foods
Eating high-fiber foods can be one of the reasons of your bloating. Even though a high-fiber diet can have plenty of health benefits, it also causes a lot of intestinal gas. Once they are digested and absorbed by the intestine, they are digested slowly producing gas which causes bloating.
According to studies, eating at least 30 to 38 grams of fiber daily is the ideal amount for men and 21 to 25 grams of fiber daily is ideal for women. This is sufficient for preventing constipation, high blood pressure, diabetes, and other health disorders. (8)
There are two kinds of fiber found in foods that we eat regularly. They are soluble and insoluble fiber. You need to consume a balanced diet of both soluble and insoluble fiber. Apples, oranges, oats, lentils, and beans are soluble fibers. While whole-grain foods, broccoli, cabbage, nuts, and barley are insoluble fibers.
Based on multiple studies, here is a list of foods that cause intestinal gas. So avoiding eating them in excess to get rid of bloating is essential for your well-being.
High-fiber foods such as beans, pastas, bran, Brussel sprouts, asparagus, peaches, prunes, apples, and oatmeal cause intestinal bloating. Eating a single or two servings of such foods on a weekly basis can help prevent abdominal distention. You can avoid eating them for a while and increasing your water intake to flush out the toxins and for water retention.
Simply resisting the intake of such foods might cause more stomach bloating. So eating high-fiber foods in moderation to see what works for your digestive health is very important.
5. Eat And Drink Slowly
Have you heard of digestive flatulence? It is a condition which is marked off as causing too much gas produced in the intestines or the stomach. So when you pass excess gas in a day, it is the result of flatulence.
So when you eat too quick you also swallow too much air which is most likely to cause digestive flatulence. During digestion, you’re supposed to break down the food into digestible pieces. This is done by the use of saliva and its enzymes that mixes with the food during digestion.
If you eat fast, this process is hindered causing an increase in gassiness and bloating in the stomach followed by the intestines. One of the enzymes present in saliva is immunoglobulin which helps ease intestinal inflammation. It is an antibacterial agent which along with other enzymes including lactoferrin, peroxidase, and lysozyme is good for the gastrointestinal tract. (9)
According to a study, eating slowly does have a positive influence on bloating and digestive health. It also helps you deal with appetite regulation, which is a leading factor acidity and bloating. (10)
Drinking, on the other hand, when done too quickly can dilute substances that are good for digestion. This is done faster when you consume high-sugar drinks and acidic coffee. Drinking high-sugar drinks can increase your insulin levels and impair digestion, especially when you take a big gulp during your meals.
6. Exercising To Reduce Bloating
It is easy to understand how you can get rid of bloating with regular physical exercise. According to one study, relaxed abdominal muscles and weight gain can increase abdominal bloating. This is true when you consume foods high in fats, salt, and sugar. (11)
A lot of times your lifestyle, including your diet and level of physical activity, can determine your abdominal health. You need to keep your abdominal muscles active to be able to resist gas and bloating. That’s primarily the reason why patients recovering from abdominal surgery are given supplements to ease gassiness and other digestion problems.
Without physical exercise, the stomach is unable to effectively move gas and other toxins toward the intestine. This plays a major role in increasing bloating and stomach cramps.
Different forms of exercising such as yoga, cardio, and strength training are good for getting rid of bloating. Coupled with a healthy diet, walking for at least 30 minutes a day can have significant health benefits.
7. Is Dairy Causing Your Bloating?
Based on research that associates dairy with bloating, many people cut out dairy completely to get rid of bloating and gassiness. There are many reasons why dairy can cause bloating. While for some it’s called being lactose intolerant. But it’s not the same condition for everyone.
Dairy contains lactase which is responsible for breaking down sugar which produces lactose. As lactose passes through the digestive tract, it attracts water. This kind of water retention is the main cause of bloating which also causes stomach cramps and discomfort.
The best way to get rid of bloating is to take it slow, according to studies. Consume only small amounts of dairy in your diet, specifically low-lactose products such as yogurt and cheese. Even drinking small amounts of milk with cereal or plain is a good way to determine the cause of your bloating.
When cutting back on diary intake, it’s important to increase your calcium intake from foods such as broccoli, kale, okra, and almonds. So you won’t struggle with bone weakness due to a low diary intake. (12)
8. Avoid Chewing Gum
Contrary to popular belief, chewing gum might lead to intestinal bloating and gas. This is because gum or any kind of hard candy, increases your inhalation of air which ultimately enters your digestive system. As a result, the combination of oxygen, nitrogen, and carbon dioxide enters your intestines.
To place it more simply, when you swallow too much air the gas shifts up and down inside your digestive tract causing inflammation. This kind of inflammation causes an increase in bacteria, water absorption, and gas. This gas then accumulates causing intestinal stretching and swelling. The abdominal muscles contract and expand due to the movement of gas. This process has a direct effect on the intestines as well as the colon.
The best remedy to this is to avoid chewing gum after meals of when you’re in hurry. Also, chewing gum when you’re hungry and have nothing to eat can increase abdominal distention at least by 3 inches from the waist. (15)
9. Smoking Causes Functional Abdominal Bloating
Smoking, like chewing gum, can cause you to swallow air which increases bloating. It leads to abdominal fullness and distension in your stomach and intestines. Few studies have classified a link between smoking habits and bloating. It dictates how smoking has a negative effect on gastrointestinal health including bloating, pain, gassiness, and constipation.
The study was conducted on more than 15,000 subjects between smoking habits and alcohol use. The study concluded that smoking regularly can cause an increase in gastrointestinal gas which is a common inducer of bloating. (16)
As most of you already know, smoking is also associated with other digestion related cancers in the mouth, esophagus, bladder, intestines, pancreas, and liver.
10. Limit Consumption of Sodium
Processed foods contain the highest amount sodium, which is present in salt. Consuming foods high in salt in a day can lead a significant increase in bloating. So the best way to get rid of bloating is to drink more water and avoid too much salt intake.
According to American Heart Association, people eat more than twice the recommended amount of salt in a day. This is harmful as it causes heart and digestive problems such as high blood pressure, heart disease, and acid reflux.
To fight the effects of too much salt consumption and bloating, drinking lots of water to flush out all the toxins is important. Water is a strong diuretic which removes excess sodium and other harmful chemicals from the body. An increase in sodium consumption can lead to dehydration as the salt locks in the water inside the body. This causes extra water retention.
Drinking water especially through a water purifier can reduce water retention without storing the sodium in your digestive system. Teas like chamomile tea, peppermint, and ginger tea can also help flush out sodium from your digestive system.
According to studies, the condition where your body swells or looks bloated in different places is called edema. This is when there’s extra fluid in your body’s tissues causing bloating and discomfort. It’s a sign of too much sodium in your diet.
The day when you struggle with a bloated stomach, it’s never a comfortable day. Abdominal bloating and cramps has a clear effect on your mental state of mind. And this is not to be taken lightly. Based on my research, I’ve found 10 science-backed ways to get rid of bloating. There are many reasons why you could be bloated every single day.
So taking these factors into consideration while seeking medical attention is very important. The first question most of you ask is, “Is bloating normal?” And according to recent studies, the average adult passes gas at least 13 to 21 times a day. But this is without bloating. If you are bloated and are passing gas, you need the right nutrition to get you through.
That said, gas bloating is primarily caused by smoking, swallowing too much air, overeating, eating too much, or gum chewing. And you need to seek medical attention immediately if the abdominal bloating is causing you distress, is accompanied with vomiting, weakness, or diarrhea, and is causing more food intolerance.
If you don’t look forward to changing your diet completely, you can opt for certain kinds of supplements to promote healthy digestion and get rid of bloating. These are also known as over-the-counter medication which is available in any medical store.
One such over-the-counter medicine is Simethicone. Simethicone comes under different brand names. Its main job is to expel excessive gas in your stomach by consolidating gas bubbles in your digestive tract, especially stomach. With proper medical attention can you reap the benefits of such over-the-counter medication.
The bottom line is that bloating can be painful as much as uncomfortable. If by altering your diet and lifestyle can you get rid of bloating for good, this guide will help get better. But it’s important to make an appointment with your doctor before things get out of hand.
Bloating can sometimes be a symptom of serious digestive disorders including Irritable Bowel Syndrome, peptic ulcer, or lactose intolerance. These are the conditions that cause abdominal distention, gas, and pain. All said, science makes a good case for the goodness of your belly and digestion. All the factors mentioned above are guaranteed to bust bloating and gassiness without the any guesswork.
Jen Miller is a former electrical engineer and product specialist with more than 20 years of product design and testing experience. She has designed more than 200 products for Fortune 500 companies, in fields ranging from home appliances to sports gear and outdoor equipment. She founded Jen Reviews to share her knowledge and critical eye for what makes consumers tick, and adopts a strict no-BS approach to help the reader filter through the maze of products and marketing hype out there. She writes regularly and has been featured on Forbes, Fast Company, The Muse, The Huffington Post, Tiny Buddha and MindBodyGreen.