How to Get Rid of Bloating: Useful Tips

Bloating is a common symptom that most people will experience from time to time. If you’ve ever had your stomach feel distended, hard, and sticking out, you know what feeling bloated is like. Gas is a common culprit behind bloating and making your stomach feel full and tight. Bloating can be uncomfortable and embarrassing. A bloated stomach can make you 5 pounds heavier, and your clothes fit tighter.

Please continue reading to find out what causes a bloated feeling and how you can reduce bloating.

What causes bloating?

Constipation is one of the most common causes of abdominal bloating. Other conditions affecting the GI tract (digestive tract) that can also cause a bloated belly, such as irritable bowel syndrome, celiac disease, inflammatory bowel disease, lactose intolerance, small intestinal bacterial overgrowth (SIBO), and gastroparesis (delayed stomach emptying).

Hormonal changes and water retention associated with menstrual periods and certain gynecological conditions can also cause a bloated feeling.

Do FODMAPs cause bloating?

Some people experience abdominal bloating after eating foods called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). These are short-chain carbohydrates (sugars) and sugar alcohols that are poorly absorbed by the small intestine.

Distressing digestive symptoms after eating FODMAPs can include bloating, gas, flatulence, cramping, diarrhea, and constipation. You can experience bloating for several hours while these foods make their way through your intestines.

Examples of high-FODMAP foods include dairy foods, wheat-based products (cereals, crackers), apples, pears, cherries, peaches, plums, apricots, nectarines, beans, lentils, asparagus, cauliflower, onions, and garlic.

What helps bloating immediately?

The best way to get rid of bloating is to understand the underlying cause. For example, if bloating occurs due to conditions such as irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO), switching to a low-FODMAP diet may help with reducing bloating and other digestive system symptoms. Examples of low-FODMAP foods include eggs, meat, cheese, almond milk, rice, oats, quinoa, potato, tomato, cucumber, eggplant, zucchini, grapes, oranges, pineapple, strawberries, and blueberries. You can try cutting out FODMAPs from your diet and slowly reintroduce them one at a time to find out which foods cause bloating.

If you are lactose intolerant, dairy products such as milk, cheese, and ice cream can make gas and bloating worse. In this case, avoiding dairy will usually relieve bloating and other symptoms.

If constipation makes you feel bloated, increasing your fiber intake, drinking plenty of water, and getting regular exercise will help. However, if you have chronic (long-lasting) constipation and stomach bloating, you should talk to your healthcare provider about your symptoms. You may need medical treatment for an underlying condition of the gastrointestinal tract.

Does eating help bloating go away?

Eating may help bloating go away, but the key is to eat the right kinds of foods. Certain foods, such as fiber-rich foods, can reduce belly bloat by relieving constipation. Low-FODMAP foods (see above) can reduce bloating and abdominal discomfort in people with irritable bowel syndrome (IBS) symptoms or other conditions involving the digestive system.

Equally important is avoiding certain foods. For example, if you have a food intolerance such as lactose intolerance, avoiding dairy products can reduce bloating and intestinal gas.

How to debloat in 24 hours?

Here are some tips on reducing gas and bloating:

Eating habits

Eat slowly to reduce bloating. Gobbling down food too quickly can make you swallow air, resulting in excess gas in your stomach, which can make you feel bloated. Eating slowly can not only reduce bloating but has also been found to help with weight loss.
Practice portion control and avoid overeating. Too much food in your stomach can cause a bloated belly.
Keep a food diary to identify food sensitivities (foods that produce gas or trigger digestive issues). Avoiding foods that increase gas production and cause bloating can help you stay comfortable.

Foods to eat

To prevent bloating due to constipation (irregular bowel movements), stay well hydrated, eat fiber-rich foods, and get regular exercise.
Add fiber gradually to your diet over a period of several weeks. Adding too much fiber too quickly can cause gas, bloating, abdominal pain, and cramping.
Eat potassium-rich foods like bananas, avocados, and kiwis, as this helps to flush out sodium from your cells and reduce bloating due to water retention.

Foods to avoid

Avoid high-sodium foods. Many processed foods, such as hot dogs and chips, have a very high sodium content. Excess sodium (too much salt) can lead to water retention in the body, making you feel bloated. Choose healthy snacks like fruits instead.
Avoid carbonated beverages as they contain carbon dioxide. The trapped gas in your digestive tract from carbonated drinks can lead to bloating. If you want to drink something other than water, consider beverages like iced tea or ginger tea.
Avoid chewing gum as it makes you swallow excess air and increases your chances of experiencing bloating and excessive gas.
Avoid using artificial sweeteners. They contain sugar alcohols that can cause bloating and gas.

Supplements

Talk to your healthcare provider about taking digestive enzyme supplements. A digestive aid containing digestive enzymes can help break down foods and reduce stomach bloating if you experience bloating due to poor digestion and related digestive issues.
Consider taking an over-the-counter remedy such as peppermint oil capsules or gas relief capsules to reduce bloating, flatulence, and cramping.
An Epsom salt bath may relieve bloating if it is caused by water retention.

The above measures can reduce bloating and are also good for your overall gut health. However, if you continue to experience bloating despite the above measures, make an appointment to see your healthcare provider and seek medical advice. Your stomach bloating may be a symptom of a medical condition that needs to be diagnosed and treated.

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