Home » 10 Ways to Help Reduce Bloating ASAP

10 Ways to Help Reduce Bloating ASAP

I am no stranger to premenstrual bloating, but I wondered if it was normal to bloat throughout the day when I started my health journey. Believe it or not, up to 25% of healthy people experience some bloating.
Suppose there are no underlying issues and bloating is mild. Then, bloating can be addressed by limiting certain foods paired with increased physical activity. This blog will cover ten ways to help reduce bloating ASAP.

10 ways to help reduce bloating asap
photo of belly with hands in a heart

1. Rule out any underlying issues

The first step is to rule out any underlying causes, for example, food intolerances, IBS, aka irritable bowel syndrome, lactose intolerance, etc. One way to do this is by having a conversation with your doctor.
A great way to start at home is by keeping a food and poop journal – yes, this means writing down everything you eat and poop. It will help you understand what foods do not agree with you and how regular you are. It’s also a great way to communicate with your doctor about what’s going on daily.

Once you know you are a reasonably healthy individual with no digestive diseases or food intolerances, you can start to reduce bloating fast with a few simple steps.

2. Hydrate

The average American only drinks about 4 cups of water a day, while Mayo Clinic recommends drinking about half your body weight in ounces. By drinking more water throughout the day, your belly can tell your brain whether you are hungry or not. Now, you are less likely to overeat and flush out more toxins.

3. Eat slower

I’m guilty of not doing this, and I have to admit that I bloat more often throughout the day, which is normal when you’re not mindful. But an easy way to fix that is to slow down and chew your food a little longer. Savor each bite and enjoy the moment. When you slow down, you give your brain and belly time to chat and register when you’re fed, so you don’t overeat. Eating slowly also helps reduce the amount of air you swallow during meals, leading to air in the belly and more bloating.

4. Limit fizzy drinks

Who else loves a seltzer?! I’m a big fan, and they are always in my fridge, but the downside is, they can cause bloating. Unfortunately, those tasty bubbles, carbon dioxide, can get trapped in the gut and cause discomfort. 

5. Limit foods that cause gas

Common foods linked to intestinal gas include:

  • Beans and lentils 
  • Asparagus 
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Whole grains 
  • Dairy products 
  • Foods containing fructose or sorbitol 

6. Yoga Poses

Yoga is trendy, but it’s also incredibly effective, and more people are starting to look to alternative medicine. In addition, studies show that yoga can help relieve discomfort, like bloating related to digestive diseases. My favorite yogi is Adriene Mishler; she has many free resources and offers courses online. Check out this simple sequence to help relieve discomfort and aid your digestive health.

7. Eat more fiber

Fiber is tricky. Although it helps the digestive process and creates regular bowel movements, it can also cause bloating because it expands in the belly. So, it’s best to increase fiber slowly and not all at once. My favorite way to get in more fiber is by adding flaxseed meal to morning oatmeal, and it packs a nutritious punch!

8. Whole Foods

Whole foods are unprocessed or minimally processed foods and typically do not need a nutrition label. In addition, whole foods are nutrient-dense, with natural sugars keeping you full longer, so you are less likely to overeat.

10 ways to reduce bloating asap 
Whole Foods

9. Stay Active

Increasing physical activity helps support a healthy gut and regular bowel movements. Try adding in 30 mins of exercise 3-4 times a week or even something as simple as a brisk walk.

10. Take a probiotic

Trying to implement so many changes at once may be overwhelming. However, a simple and effective way toward a healthy gut is by adding a probiotic into your daily routine.

Probiotics are live, healthy bacteria that help keep a happy microbiome. Although probiotics can be consumed by eating certain foods, there are many probiotic supplements.

Healthy habits

Some bloating in a reasonably healthy person is rarely cause for concern, and now you see how easy it can be to help keep it to a minimum. My biggest advice is to practice healthy habits and keep a healthy gut microbiome. When your gut health is in order, your body can function at its best.

Daily habits like drinking enough water, keeping active, practicing mindfulness, and eating a diverse, nutritious diet will improve your overall health. So use these tips to help make these habits second nature to minimize the uncomfortable feeling of bloating and other digestive issues.

If you found this blog helpful, share it with someone else looking to reduce bloating. Also, leave a comment below to let me know which tip helped you most!

xo Frankie

References
https://medlineplus.gov/ency/article/003123.htm
https://www.wellandgood.com/is-sparkling-water-making-you-bloated/slide/2/
https://familydoctor.org/condition/bloating/
https://www.webmd.com/digestive-disorders/features/secrets-gas-control
https://www.hindawi.com/journals/ecam/2015/398156/#conclusion
https://www.webmd.com/digestive-disorders/features/bloated-bloating
https://pubmed.ncbi.nlm.nih.gov/15220670/
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

2 Comments

  1. Arlene CIpres
    April 22, 2022 / 2:22 pm

    Hi, love that you are so into health. Now that I am older I too am into my well being. I think it’s great you got a head start. I have been seeing a functional medicine Dr. Many test I’ve taken as to figure out my digestive issues, hormonal, and thyroid. Now that I am in menopause, things have changed. I would love to hear more on peri,menopausal, & post. I know your not there yet, lol , but I have learned so much on doing my own research.

    I follow Dr Mosconi she is amazing for women’s mental health and overall nutrition.

    Keep up the good work on educating girls/ women.
    I also just have to say, your boys are so cute.

    Take care,
    Arlene
    Janine’s mom

    • April 25, 2022 / 3:12 pm

      I recognized you right away 🙂 thanks for that and even though I’m not there yet I actually think that’s a great idea. I can definitely dig into the prep work for menopause and how we can mitigate some of those symptoms and side affects leading up to it. Thanks Arlene!

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