Bloating… we have all experienced it, and yet we can’t quite seem to avoid or beat it. Bloating is a highly uncomfortable feeling many of us have a hard time shaking off. What’s worse, it can strike at any time. You can be out enjoying yourself one minute and the next you’re counting down to when you can finally unbutton your pants.
If you constantly suffer from bloating and have had enough, keep reading to find seven proven ways that will help you ease the bloating.
7 ways to de-bloat
Adjust your diet to your gut: You may want to start your day with a smoothie made of spinach, kale, celery, green apple, ginger, and ice. It’s packed with indigestible fiber which helps feed the good bacteria in the gut. Incorporating fiber in your diet helps with the bloating and keeps you regular as well. Just make sure you’re drinking plenty of water to avoid the opposite effect.
Avoid carbonated beverages: Carbonated beverages are gassy on their own, which means they will produce gas when they are in you. If you’re thirsty, stick to water instead of soda – it’s better for you in the long run anyways.
Eat, exercise, and sleep right: A healthy combination of good food, regular exercise, and restorative sleep can help minimizing bloating. Try sticking with probiotic-rich foods like kefir and yogurt. As for exercise, any physical activity helps, but yoga has been shown to aid in digestive issues, including bloating and constipation, thanks to its inversion and twisting moves.
Read food labels carefully: Food ingredients that end in –ol, like sorbitol, are sugar alcohols that can contribute to bloating. Many unhealthy foods contain such ingredients, so avoiding them altogether can help you reduce the risk of bloating.
Enjoy your meal and don’t eat on the go: Always try to sit comfortably to enjoy a meal and avoid swallowing too much air. Take your time to chew slowly, so that your digestive system has an easier time breaking down food.
Prepare yourself for trips or changes in routines: Many of us experience bloating when we go away or when there is a change in our schedule. This is because our internal clocks become disrupted or we find ourselves eating foods we don’t normally eat. Plan ahead to minimize this as much as possible. Pack your own snacks or try to establish a new routine promptly. Taking a probiotic during this time may help promote a healthy gut, even if your food options can’t.
Avoid foods that make you bloat: This can be the usual culprits like broccoli, or maybe you cannot tolerate certain foods. Once you know which foods make you bloat, you can avoid them and thus reduce bloating. Either keep a food diary to jot down what you eat and how you feel, or have yourself tested for any food allergies or intolerances.
If you’re tired of bloating, following some of these tips can help you find relief.