Family Health & Wellness Blogs — Bloating

10 Tips To Reduce Stomach Bloating

We all know the feeling.  Swelling and discomfort of the stomach.  That uncomfortable feeling of being too full, that can last too long.  Bloating can be caused by intestinal gas as well as constipation, gut sensitivity, and gastroparesis (delayed stomach emptying).  There are things you can do to help prevent and reduce bloating.  Here are 10 tips to reduce stomach bloating quickly.

1. Add anti-bloating food into your diet.  Such as celery, ginger, papaya, pineapple, zucchini, watermelon, cucumbers, asparagus, green tea.
2. Find out if you have a food intolerance.  You may find that certain foods are harder for you to digest, such as food that contain lactose, fructose, or gluten.  Keep a food diary. If you notice that your bloating is occurring after eating a certain food, remove it from your diet or take a digestive enzyme supplement that will help digest that particular food (see#5).
3. Slow down when eating.  Be mindful of what you are eating and really enjoy it.  As a result, this will help you to not overeat.
4. Don’t drink through a straw.  You can avoid swallowed air that can cause gas and bloating.
5. Take digestive enzymes.  Enzymes help reduce occasional gas and bloating by supporting digestion of foods.  I recommend taking enzymes at the beginning of a meal.
6. Increase water intake.  Carbonated drinks, sugars and artificial sweeteners in drinks can cause gas and bloating.  Water is a much better choice! It helps flush out waste from the body.  Even better yet, add a lemon to your water.  Lemon water is a natural diuretic.
7. Take probiotics.  Probiotics are beneficial bacteria that can support a healthy balance of bacteria in the gut.
8. Avoid greasy foods.  High fat, greasy foods can wreak havoc on your digestive system. Plus many of these foods are high in sodium which can make bloating worse.
9. Exercise.  Try a walk after eating to help with digestion.  Exercise can also help prevent constipation.
10. Reduce salt intake.  Too much sodium can cause the body to retain water therefore contribute to a swollen tummy.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.