6 Ways to Decrease Bloating
I always get asked about bloating. Keep in mind the number 1 cause of bloating is constipation!
But, gas and bloating can also be influenced by several other factors, including diet, stress, and certain medical conditions, there are several tips that can help reduce their occurrence. Here are some effective tips to decrease gas and bloating:
Identify and avoid trigger foods: Some foods are known to cause gas and bloating, such as beans, lentils, broccoli, cabbage, onions, and carbonated drinks. Try to identify which foods trigger your symptoms and avoid them or limit their intake.
Eat slowly and chew food thoroughly: Eating too quickly or not chewing food properly can cause you to swallow air, leading to gas and bloating. Take your time to eat and chew your food thoroughly to aid digestion.
Increase fiber intake gradually: Fiber is essential for digestion, but increasing your intake too quickly can cause gas and bloating. Gradually increase your fiber intake over a few weeks to allow your body to adjust.
Stay hydrated: Drinking enough water can help keep your digestive system functioning properly, preventing gas and bloating. Aim for at least 8 glasses of water per day.
Exercise regularly: Regular physical activity can help improve digestion and reduce gas and bloating. Aim for at least 30 minutes of moderate exercise, such as brisk walking, most days of the week.
Try probiotics: Consume probiotic-rich foods, such as fermented foods like saurekraut, pickles, kimchi, tempeh, sourdough bread yogurt or kefir.
Reduce stress: Stress can disrupt digestion and cause gas and bloating. Practice stress-reducing techniques, such as deep breathing, meditation, or yoga.
In summary, decreasing gas and bloating can be achieved by avoiding trigger foods, eating slowly and chewing food thoroughly, gradually increasing fiber intake, staying hydrated, exercising regularly, trying probiotics, and reducing stress. If your symptoms persist or are severe, it is best to consult with a healthcare professional for proper diagnosis and treatment.
