14 Simple Ways to Reduce Bloating

Bloating is an unpleasant feeling of being gassy, swollen, and just plain uncomfortable. While it often goes away on its own, having go-to remedies for quick relief comes in handy. This article covers natural tips, home treatments, and diet tips to rapidly reduce bloating when it strikes and prevent it from occurring as much in the first place.

How to Reduce Bloating: 14 Ways To Reduce

Bloating happens from excess gas forming in your digestive system, inflating your stomach. Try these 15 methods to help release the gas and deflate bloating fas

1. Take a walk:

• Taking a brisk 10-15 minute stroll can work wonders, as the physical motion gets things moving through your system to dissipate built-up gas. 
• Think of it as gently "massaging" your intestines to help release trapped bubbles that make you feel bloated.

2. Do yoga poses: Practising certain yoga poses that compress and put pressure on the abdomen can aid in forcing out trapped gas when feeling bloated. Poses thought to be especially beneficial for moving gas through the digestive tract and relieving bloating include:These poses gently press on the stomach, helping to push out any built-up excess gas. 

• Child's pose
• Happy baby pose
• Certain squatting or seated twist positions
• Try holding these poses for 30-60 seconds as needed when feeling bloated.

3. Use peppermint capsules: Peppermint oil contains compounds such as menthol that have been shown to help relax intestinal muscles and improve overall digestion. The smooth muscle-relaxing effects of peppermint allow excess gas to pass more easily through the intestines, reducing bloating symptoms. Studies indicate that taking enteric-coated peppermint oil capsules, specifically designed to release in the intestines, can be an effective remedy for reducing:

• bloating,
• flatulence, and
• abdominal pain.

This is particularly beneficial for people with irritable bowel syndrome.

4. Take gas relief capsules:

• Gas relief capsules can provide fast relief for bloating by helping to move gas bubbles through the digestive tract more efficiently and out of the body.
• They contain Simethicone which helps break up and collapse gas bubbles into smaller particles that are easier to pass. 
• Gas relief capsules also often contain activated charcoal, which may absorb some intestinal gas.

However, consult a healthcare provider before using any type of gas relief medications. 

5. Massage your abdomen:

• Gently massaging your abdomen and along the path of your colon can help release gas bubbles that have built up and are causing uncomfortable bloating. 
• Use light circular, stroking motions starting from the lower right portion of the abdomen, around to the left side, and down. 
• Applying mild pressure as you massage can encourage the release of trapped gas and get things moving through the intestines again. 
• Perform the massage for 5-10 minutes at a time, stopping if any pain occurs.

6. Take a warm bath

• Soaking in a warm bath can be an effective way to get fast relief when feeling bloated. 
• The heat from the bath helps relax the muscles in the abdomen, allowing built-up intestinal gas to more easily pass out of the body and relieve symptoms. 
• Additionally, taking 15-20 minutes to lie back and fully relax in a warm bath can aid the overall digestion process by reducing stress levels. 
• Lowering stress supports healthy peristaltic contractions (a series of wave-like muscle contractions) to move food, gas, and waste smoothly through the intestines.

7. Do light exercise

• Any physical activity, from walking to gardening, helps stimulate the intestines to push out gas. 
• Aim for at least 30 minutes of moderate exercise daily to prevent constipation and bloating.

8. Drink plenty of water

• Drinking enough fluids is key for healthy bowel function and preventing constipation's bloat. 
• Try sipping on mint or ginger tea, as well as plain water.

9. Avoid carbonated drinks

• The carbonation in soda, kombucha, and other fizzy beverages can contribute to gas and abdominal distension. 
• Stick to still, flat water to avoid swallowing excess air.

10. Put down the straw: Drinking through a straw allows you to ingest more air, which can lead to increased burping or flatulence later on when that air is released from the digestive system.

• The excess swallowed air gets trapped in the intestines and causes uncomfortable bloating symptoms. 
• Try to avoid using straws when drinking beverages. 
• Also, be mindful of eating too fast or talking while eating, as those habits can inadvertently cause swallowing extra gulps of air that contribute to bloating and gas.

11. Skip the chewing gum: Chewing gum, especially for extended periods, can lead to swallowing excess air and eventually gastrointestinal distress for some people.

• The sugar alcohols used as sweeteners in most chewing gums, such as xylitol and sorbitol, are known to cause bloating and diarrhoea in individuals who don't tolerate them well. 
• The longer the gum is chewed, the bigger the potential buildup of gas and bloating. 
• Sugar-free mints can be a better option for freshening breath without swallowing additional air.

12. Eat smaller, more frequent meals: Consuming large meals that overload the digestive system can commonly cause post-meal bloating as the stomach and intestines struggle to digest.

• Eating smaller portions spaced out more frequently throughout the day helps prevent overfilling your GI tract. 
• Additionally, eating slowly, chewing thoroughly, and not rushing through meals support complete digestion and absorption of nutrients. 
• Taking a short walk after eating can also help stimulate the digestion process and release any gas build-up before it causes bloating.

13. Take a Probiotic

• Probiotic supplements boost healthy gut flora, which helps diminish gas production and bloating issues. 
• Look for broad-spectrum probiotic varieties with bacteria strains like Lactobacillus.

14. Cut down on salt

• Excess sodium leads to water retention, causing bloating and puffiness throughout your body. 
• Be wary of hidden sources like soy sauce, canned items, salad dressings, and restaurant meals. 

Conclusion

Bloating is a common issue but can often be managed with simple at-home treatments like going for walks, belly massages, avoiding gassy foods and staying hydrated. Implementing lifestyle measures like managing stress, exercising regularly and taking probiotics can help reduce bloating long-term. Visit your doctor if severe or persistent bloating occurs to identify and properly treat any underlying condition contributing to your symptoms.