If you’ve ever had a “gas attack”, you’d know that bloating can be uncomfortable and borderline painful. However, there are simple and effective ways to reduce it – a change in diet, lifestyle, or many more. These five proven methods can help you minimize bloating and feel better quickly.
1. Stay Hydrated
Water is the solution for everything. Don’t believe me? Did you know one of the easiest ways to combat bloating is to drink plenty of water? That’s because hydration helps to flush out excess sodium from your body, which can lead to water retention and bloating. As such, it’s important to aim to drink at least eight glasses of water daily, and consider adding lemon or cucumber slices for added flavor and detox benefits.
Water also aids in digestion and helps prevent constipation – a common cause of bloating. Therefore, staying hydrated ensures that your digestive system functions smoothly and reduces the occurrence of bloating.
2. Eat Mindfully
Eating too quickly or consuming large meals can cause air to be swallowed along with food, leading to bloating. Practicing mindful eating by chewing your food slowly and thoroughly can make a significant difference. Additionally, eating smaller, more frequent meals instead of a few large ones can help keep your digestive system from becoming overwhelmed.
3. Incorporate Probiotics
Probiotics aren’t just for kids or old folks. It is a beneficial bacterium that helps maintain a healthy balance in your gut microbiome. They can be found in fermented foods like yogurt, sauerkraut, and kimchi. Probiotics help break down food more effectively and maintain gut health which can alleviate symptoms of bloating. They also combat harmful bacteria that can cause digestive issues.
So, get on that probiotic train today!
4. Avoid Carbonated Drinks
The number one culprit for bloating is carbonated drinks like Coke, sparkling water, beer, and more. These contain gas that can get trapped in your stomach. By eliminating the ingestion of extra gas from carbonated drinks, you remove the amount of air in your digestive tract. Hence, it’s better to opt for still water, herbal teas, or other non-carbonated drinks instead.
5. Exercise Regularly
Regular physical activity helps to move gas through the digestive tract more efficiently. Exercise stimulates the muscles of your digestive system – helping to move gas and food through your intestines more quickly. Even light exercise such as walking can be beneficial. This is why you should aim for at least 30 minutes of moderate exercise most days of the week.
Final Thoughts
Bloating can be a frustrating and uncomfortable condition, but by following the steps above, you can significantly reduce its occurrence and promote overall digestive health.
