Nobody likes feeling bloated or gassy. That belly full of gas can make you feel uncomfortable, unattractive, and downright miserable. As a Certified Fitness Nutrition Coach, I’m here to share with you the most effective ways on how to relieve bloating and gas, so you can feel better fast. Here are the basics:
What Is Bloating?
Bloating typically happens when your stomach and gut react to something you ate or drank. The resulting excess air or gas in the digestive tract cannot be released through burping or passing gas. Some common signs of bloating include:
- Feeling full after eating only a small amount
- Abdominal pain or cramps
- Excessive belching
- Painful swelling in the abdomen
In many cases, bloating often occurs after drinking carbonated drinks, eating foods that are high in starch and sugar, using certain medications, or having conditions like irritable bowel syndrome.
Causes of Bloating and Gas
That uncomfortable feeling can happen even after drinking too quickly through a straw. Sometimes eating too much and too fast can lead to swallowing air, which gets trapped in the digestive tract and causes discomfort. More common causes of bloating include:
- Eating certain foods such as cruciferous vegetables, beans, dairy products, wheat products, and processed foods
- Eating too much sugar
- Stress or anxiety
- Not enough physical activity
- Certain medications, such as antibiotics, non-steroidal anti-inflammatory drugs (NSAIDs), certain hormones, birth control pills, and muscle relaxants
How to Relieve Bloating and Gas
The good news is that there are several things you can do to reduce bloating and gas. Here are some tips that have been proven to help relieve symptoms:
1. Eat Slowly and Avoid Straws
One way to reduce bloating is to eat slowly and chew your food thoroughly. This can help lower amount of air you swallow, which can lead to excess gas. It’s also important to avoid drinking through a straw, as this can cause you to swallow more air and increase bloating.
2. Avoid Carbonated Drinks and Chewing Gum
Everyone knows that carbonated drinks contain bubbles, which are released in the form of gas when they reach your stomach. We’ve all felt that bloating and discomfort after drinking a Diet Coke or a Dr. Pepper. The same goes for chewing gum – it can lead to swallowing extra air, so it should be avoided if you are susceptible to bloating.
3. Avoid Certain Foods
Certain foods such as beans, cruciferous vegetables, dairy products, wheat products, and processed foods are often the most flagrant cause of bloating and gas. If you have been experiencing bloating after eating these foods, try limiting or avoiding them to see if your symptoms improve.
4. Eat More Fiber
Fiber is essential for good digestion and can help reduce constipation and gas. Try adding more fiber-rich foods such as fruits, vegetables, and whole grains to your diet. This will help you feel fuller for longer and reduce bloating.
5. Take Digestive Enzymes
Digestive enzymes are supplements that can help break down the food in your digestive tract more effectively, reducing gas and bloating. Look for an enzyme supplement such as our #1 selling Eat Anything that contains a combination of protease, amylase, lipase, lactase, cellulase, and glucoamylase. These enzymes are little miracle workers, and allow you to enjoy your favorite foods again.
6. Exercise Regularly
One of the many benefits of exercise is that it reduces bloating by increasing movement to encourage digestion. Aim to get at least 30 minutes of moderate activity most days of the week to keep your digestive system healthy and your body feeling its best.
7. Drink Plenty of Water
Drinking plenty of water can help keep your digestive system moving and prevent constipation. Try to get at least eight glasses of water per day for optimal hydration.
Nobody likes feeling bloated or gassy. Thankfully, there are several things you can do to relieve bloating and gas symptoms quickly and effectively. Use the tips in this article to start feeling better today!
If you have any underlying digestive issues that could be causing your bloating, it’s important to talk to your doctor so they can help diagnose and treat the problem. With the right lifestyle changes and medical advice, you can get rid of that bloated feeling fast. Good luck!