Feeling bloated is an uncomfortable feeling that everyone hates. It can happen for various reasons, from bad gut health, food intolerances, or even just eating a big meal! There are many reasons for the cause of your uncomfortable bloat, and although it's not something you need to get rid of, the discomfort coupled with the annoying bulging belly bloat can lead you to want to find ways to reduce it.
Fortunately, there are ways to combat bloat! Whether you need quick relief after a heavy meal or you need relief from a long line of digestive problems, we got you covered with a list of ways how to reduce bloating naturally!
Keep a food diary
For those having consistent bloating issues, the first thing you want to do is monitor what you're eating by keeping a food diary. Writing down what you eat will help you identify any food intolerances or allergies you may have. Many people believe that you're born with these intolerances or allergies, but they can actually be developed through time! For example, lactose intolerance is quite common, with around 68% of the population having it, but many actually don't know they are!
So, keep a food diary for a few weeks. Write down everything, your meals, snacks, everything! Then document whether you were bloated after or not, that way you can look back at your diary and identify what foods are causing bloating and remove them from your diet. However, you should continue your food diary after removing the foods that cause bloating to see if that was what was causing it to begin with or not.
Reduce foods that trigger bloating
We highly suggest keeping a food diary, but if that's too much work, consider reducing foods that trigger bloating to help identify what's causing your bloat. There are various foods that contain high amounts of nondigestible or poorly digestible compounds, and when you eat these foods, the undigested fiber and sugar end up in your large intensity. Which leads to bacteria fermenting them and then leading to gas and bloating!
Foods that include these compounds include...
- Baked beans
- Brussel sprouts
- Carbonated drinks
- Sugar alcohols and artificial sweeteners
- Wheat bran
- Wheat germ
It's important to know that not everyone will feel bloated after eating these foods, so it's better to keep a food diary if you really want to identify what's causing your symptoms.
Cut down on your sodium intake
If you’re a regular fast food eater or tend to buy a lot of pre-packaged foods, you may be eating way more salt than you should - and that can definitely be a problem!
Sodium is necessary for many body processes, but too much of it can cause water retention in your body, which in turn causes unwanted bloating. On top of that, a sodium excess in your body can lead to potential health problems such as high blood pressure, so always try to check your sodium intake and aim to reduce it.
To reduce the amount of salt in your diet cut back on fast food and processed foods. When cooking, consider reducing or swapping salt completely for spices instead! Spices can add way more flavor to your food and help reduce abdominal bloating after you eat. A few good spices to try are cayenne pepper (which actually stimulated digestion and eases gas), turmeric, ground cumin, and garlic powder.
Eat smaller portions as opposed to big meals
One of the easiest ways to help get rid of bloating is by simply swapping out your big meals for smaller ones! One of the main contributors to bloating is eating a large amount of food. That's because large portions stretch your stomach which in turn leads to the pooling of gasses and solids along your gut. Plus, if the foods you're eating contain those non-digestible compounds we mentioned earlier, then the more gas your body will produce!
So, try to swap out larger meals for smaller ones, and to help you even further try to incorporate foods that help reduce bloating! This brings us to our next point...
Eat foods that reduce bloating
Besides reducing foods that cause bloating, you can eat more foods that actually reduce it! Some of the best foods that help reduce belly bloat are rich in potassium. That's because potassium helps get rid of excess sodium by increasing urine production and flushing the sodium out that way, lowering its impact on your body and alleviating water retention. On top of that, potassium also plays an important role in regulating muscle contractions, which supports your gut health by allowing food to pass through easily, avoiding bloating and constipation in the process.
But potassium-rich foods aren't the only thing you should include in your diet! Here is a list of the best foods that reduce bloating...
Besides the foods above, you can also incorporate drinks that can help combat bloating, like peppermint tea, ginger and lemon tea, and kombucha!
Take a probiotic or digestive enzyme supplement
Some of the foods we listed above (yogurt, kimchi) are rich in probiotics. These probiotics are live microorganisms that are known for being extremely beneficial in promoting good bacteria in your gut. The more good bacteria in your gut, the better digestion system you'll have and the less bloating you'll experience! Aside from eating foods rich in probiotics, you can take a probiotic supplement to help boost your gut health.
Aside from probiotics, digestive enzymes are another way to help improve your digestive system! These are naturally occuring enzymes found in the mouth, stomach, and small intestine, but most of them are made by our pancreas. They help to break down and absorb nutrients you need from foods. And although our bodies produce them, you can still lack some enzymes which can lead to bloating, cramping, gas, and even malnutrition! You can make sure to get enough of these enzymes by eating more foods rich in them, like avocados, bananas, ginger, kiwi, and more. Or by taking a digestive enzyme supplement!
One way to get both of these in your diet is by incorporating a super greens powder in your daily routine – like ours! 373 Lab Super Greens contain a probiotic blend and an enzyme blend to promote good gut health and ensure your body absorbs all the important nutrients from the vegetable, fruit, and antioxidant blend. Aside from promoting better gut health, it helps boost your immune system and energy levels naturally while helping boost your vegetable and fruit intake – all in a convenient scoop.
If you're feeling bloated after a heavy meal, don't lie down! Get up and get moving! Lying down after a meal will slow down the digestion process, so an easy way to ensure your digestion system is working at optimal levels – move around! Go on a short walk or clean up around the house after you eat. Whatever you decide to do, just make sure it involves you being upright.
If you're consistently having digestion issues and bloating, get even more active by establishing a consistent workout routine. Exercising regularly will help your body move stool and gas out of your colon, plus the sweat will help release extra sodium for your body.
In summary, bloating can happen for various reasons, and whether it's a recurring issue or not, there are plenty of ways you can reduce it and prevent it! Try to identify the cause first by keeping a food diary and following the rest of our tips to help you combat bloating for good!
Who are we?
We're 373 Lab Supplements – nice to meet you! Founded by Iulia Danilova (Fit With Iulia), and with a team filled with fitness enthusiasts, we've worked hard to bring a trustworthy supplement to the market! Supplements that are designed to help you achieve your fitness goals by giving you only the nutrients you need – no unnecessary fillers or additives!
Find what your pantry is missing at 373 Lab Supplements.