How to Beat Bloating Naturally: Quick Tips for Fast Relief
Bloating can strike unexpectedly, leaving us feeling uncomfortable and self-conscious. But fear not! In this guide, we'll unveil simple yet effective natural remedies to help you conquer bloating swiftly. From mindful eating to soothing teas, these actionable tips will make you feel lighter and more comfortable.
There is hope for bloat.
We've all had those moments where bloat enters the chat, and suddenly, we're feeling like we're rocking a pregnant belly (when we aren't pregnant). It's uncomfortable, creates a feeling of detachment from our bodies, lowers self-confidence, and let's not even talk about how it messes with our outfit plans. I get it because I've been there too.
But here's the positive: there are things we can do to get relief from bloating when it happens and help to prevent bloating recurrence. And whether you have IBS or not, it happens to the best of us! So, let's dive into the world of bloating and arm ourselves with some hacks to get rid of it fast and return to feeling like ourselves.
We're talking all-natural ways to reduce bloat, fast. From learning about stress' involvement in bloating to how to use simple mindful eating techniques. From learning about potential save-the-day debloating supplements to determining which foods to watch out for and which to load up on. I am covering it all.
And you've got your own IBS & FODMAP certified dietitian (me!) to help guide you in an evidence-based way so that you don't have to waste your money or time. Whether bloating is a casual annoyance or a more chronic presence, you're in the right place.
The Impact of Stress on Bloating
Stress isn't just a mental game – it can have a tangible impact on our physical well-being. And this means bloating. When stressed, your body goes into fight or flight mode, and your digestive system may change its normal processes, leading to bloating and discomfort as your body prioritizes other functions over digestion.
Understanding the Gut-Brain Connection
Believe it or not, your gut and brain are in constant conversation. This communication highway, the gut-brain axis, plays a significant role in how your body responds to stress. When stress kicks in, it can disrupt this axis, leading to changes in gut motility (how your gut moves things along) and even causing inflammation. These disruptions are a recipe for – you guessed it – bloating.
Stress Management Techniques for Bloating Relief
I'm here to inform you about the connection between stress and bloating and provide you with effective stress management techniques that can significantly improve your well-being.
Meditation: Taking a few minutes daily to meditate can help calm your mind and your gut. Find a quiet space, close your eyes, and focus on your breath. Meditation can help your future self respond to stress in a healthier way so that you do not trigger your sympathetic nervous system, triggering bloating.
Deep Breathing: Slow, deep breaths aren't just for yogis. They can help activate your body's relaxation response, counteracting the effects of stress. Inhale deeply through your nose, hold for a second, and then exhale slowly through your mouth. Especially helpful for digestion and bloating is something called diaphragmatic breathing; I am linking a guided video here: Diaphragmatic Breathing for GI Patients | Michigan Medicine.
Mindfulness: Engage your senses in the present moment. Whether enjoying a cup of tea, walking, or simply appreciating the sights and sounds around you, mindfulness can redirect your focus away from stress. If you are interested in making actual moves towards becoming more mindful, you can sign up for an intensive mindfulness-based course. As the mentioned link notes, mindfulness can help you "respond rather than react to stress.”
Exercise: Physical activity isn't just good for your body – it is essential for mental health. Any way you want to move can help alleviate stress and bloating: a brisk walk, a yoga class, or a dance session in your living room. Ideally, we want to shoot for 150 minutes per week of moderate-intensity exercise. Included in this (or in addition to), I would recommend going for a brisk walk after meals (5-10 minutes), especially at times when you feel most affected by bloating.
Interested in learning more about the gut-brain axis and its impact on IBS symptoms? Head here.
Mindful Eating: A Path to Bloating Relief
When conquering bloating, sometimes the most straightforward solutions are the most effective. Enter mindful eating – your bloat prevention tool that requires only you and can make a difference.
Picture this: You're sitting down to enjoy a meal, but your mind is elsewhere. You're gobbling down your food at lightning speed, barely registering the flavors or textures. It's a scenario we're all familiar with, especially in our fast-paced lives. But here's the thing – rushing through meals can be a primary culprit behind that bloated feeling.
The Connection Between Mindless Eating and Digestion Issues
When you eat your meals quickly and mindlessly, you're not giving your stomach enough time to signal to your brain that you're satisfied, which can lead to:
Overeating: When you overeat, this brings on a cascade of issues for your digestion. More broken-down nutrients hanging around your intestinal tract at one time than usual, leading to an osmotic imbalance where water rushes towards the nutrients and, therefore, into your gut, as well as many end products being fermented by our microbiome at once, all leading to bloating.
Improper digestion: Eating starts with your mental awareness and CHEWING. If you do not allow yourself to chew adequately, it sets yourself up for disaster, digestion-wise. You have enzymes in your saliva that begin the digestion process for you. There is a stage known as the "cephalic" stage of digestion, which originates with our sensations regarding food (i.e., the smell, the sight). By thoroughly chewing and transitioning awareness to your meal, you give your body a heads-up to secrete gastric acid, emit digestive enzymes, and start peristalsis (the wave-like movement of the digestive tract to keep things moving). Read more on this here.
The Importance of Eating Slowly and Savoring Each Bite
Mindful eating is about breaking free from the autopilot mode and genuinely savoring every moment of your meal. By slowing down the eating process, you're allowing your body to keep up with your intake. Therefore, your digestive system can function optimally, minimizing the chances of uncomfortable bloating.
So, how do we do this?
Put away all distractions (TV, phone, work, mental distractions…)
Slow down
Put your fork down between bites
Engage all your senses in the meal (see, taste, smell, feel, hear)
Chew thoroughly
Savor the taste, and take a moment to enjoy the experience truly
Supplements for Bloating
When used wisely and under the guidance of a healthcare professional (or your trusty IBS dietitian, that's me!), certain supplements can lend a hand in the bloating battle. Here are some of my go-to’s:
Peppermint Oil Capsules: Peppermint oil is one of the most studied and effective supplements for bloating relief. Peppermint oil contains an active compound called L-menthol that can relax the muscles in your gastrointestinal tract, potentially helping to reduce bloating and gas. Ensure that you use enteric-coated so the capsule can make it through your gastric acid to your intestinal tract, where it can do its job.
Probiotics: Probiotics are hit or miss regarding the evidence. Some studies say there is a significant improvement in symptoms of IBS, including bloating, with certain probiotics. Others report no difference in symptoms between participants given a probiotic and those given a placebo. Regarding bloating in other non-IBS conditions or states, probiotics do not significantly help. It is essential to note the strains of bacteria within the probiotic and what may be the root cause of your bloating. Are you dealing with constipation as well as bloating? A probiotic with the strain Bifidobacterium animalis subsp. lactis, BB-12®. Dealing with just bloat? Try a probiotic with various strains, including Lactobacillus acidophilus NCFM and Bifidobacterium lactis Bi-07. Of course, this is not a guarantee. Try one probiotic at a time for a minimum of 4 weeks and measure the improvements. If you see no significant changes, stop taking it.
Digestive Enzymes: Sometimes, your digestive system needs extra help breaking down certain foods. Some bloating is a result of the insufficient breakdown of nutrients, typically FODMAPs. All humans have difficulty completely breaking down these short-chain carbohydrates in foods like onions, garlic, wheat, and dairy. And it is normal for our gut to take what hasn't been broken down and ferment via the microbiome. Suppose too many of these compounds are hanging around in the intestinal tract. In that case, excessive fermentation can happen simultaneously, leading to a bloated feeling. Digestive enzyme supplements can lend a hand, ensuring that your body fully digests what you eat, which can ultimately reduce the chances of bloating. If you notice which foods tend to set you off, you can get specific enzymes for just those—Beano for legumes or Lactaid for dairy. A company called FODZYME has created a more all-encompassing enzyme supplement that covers common triggers such as garlic, onion, wheat, dairy, and legumes.
A Note on Supplements: Consult and Choose Wisely
Before you stock up on supplements, remember that individual needs vary. It's crucial to consult with a healthcare professional, especially if you're already on medications or have underlying health conditions. Your dietitian can help you choose the supplements that align with your unique situation and goals. Supplements can be a supportive sidekick in your debloating journey, but remember – they work best when combined with a healthy lifestyle and mindful eating habits.
Identifying Bloating Triggers and Foods
By identifying your triggers, you'll be armed with the knowledge to make informed choices and bid farewell to unnecessary bloating. Common Triggers: High-sodium foods, Artificial Sweeteners, Carbonated Drinks, cruciferous vegetables, and FODMAPs
High-sodium foods: Consuming too much sodium can lead to water retention, leaving you feeling puffed up and bloated. Be aware of how your body reacts to various foods and meals. For example, after a dinner out on the town, sodium can be 2-3 times as high as when you cook at home. Other high-sodium foods include deli meats, cheese, bacon, sausage, canned soups, and pickled foods.
Carbonated drinks: Carbonated beverages can introduce extra gas into your digestive system, which may lead to bloating and discomfort for many. If you consume these often, try eliminating these types of beverages for a few days and then reintroduce them, tapering up (e.g., from one can to three). If your bloating gets considerably worse, you've found your culprit.
Artificial sweeteners: Artificial sweeteners are found in sugar-free or "lower sugar" packaged foods and drinks and can be sneaky culprits. Your body does not fully absorb them, so they can ferment in your gut, producing excess gas and contributing to that bloated feeling. This is especially true of sugar alcohols. Examples of sugar alcohols include erythritol, xylitol, mannitol, sorbitol, and isomalt. Review food labels of common foods to identify a potential trigger.
Cruciferous Vegetables: Don't get me wrong – I promote eating these types of vegetables (e.g., broccoli, cabbage, kale, cauliflower, collard greens, and Brussels sprouts) for the gut health BENEFITS, but they can be a double-edged sword. While these vegetables are packed with nutrients like vitamin K, folate, and fibers, they also contain complex sugars that your body might struggle to break down entirely, which can lead to gas production and, you guessed it, bloating. Ways to help you still include these vegetables in your diet while reducing bloat are: Chew thoroughly. Begin the process of digestion in your mouth by chewing these vegetables 15-20 times per bite. Cook down: To help break down some of the fibers before digestion, steam these vegetables well until quite tender. Reduce portion sizes: Instead of filling ½ of most of your plate with these types of vegetables, create a vegetable medley using ½ cup or less of the cruciferous vegetable and mixing in more tolerable vegetables like spinach, carrots, and green beans.
FODMAPs: If you have IBS, high FODMAP foods may be your issue when it comes to bloating. FODMAPs stand for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. All of which are highly fermentable carbohydrates. If you suspect this may be your issue, =read more about the low FODMAP diet in my blog post here. But here's the thing – everyone's digestive system is unique. What causes bloating for one person might not be an issue for another. That's where the magic of personal exploration comes in.
The Power of Keeping a Food Diary to Pinpoint Triggers
Regarding potential triggers, the most important aspect is keeping a food-symptom diary and tracking trends of your dietary intake and symptoms. You'll notice patterns by jotting down your meals and any bloating symptoms. Certain foods may consistently lead to discomfort, or perhaps you'll identify situations (hello, stress!) that exacerbate your bloating.
You can experiment with reducing or eliminating suspected triggers and observe how your body responds. Over time, you'll create a personalized list of bloating-friendly and not-so-friendly foods.
Foods That Relieve Bloating
These foods can work wonders in soothing your digestive system, reducing discomfort, and helping you feel like your best, bloat-free self.
Kiwi: Let's start with a superstar in the world of digestive health – kiwi. This vibrant green fruit is packed with vitamins and antioxidants and boasts impressive digestive benefits. Kiwi contains an enzyme called actinidin that can help break down proteins in your digestive system, making it easier for your body to process food. Plus, it's rich in fiber, which promotes regular bowel movements and helps alleviate constipation – a common source of bloating.
Ginger: Ginger is well known for its digestive properties. It can relax the intestinal tract, helping reduce bloating and easing stomach discomfort. Whether you add fresh ginger to your tea or incorporate it into your meals, this spicy root can be a game-changer in your quest for bloating relief.
Yogurt or Kefir: Yogurt and kefir are probiotic-rich foods that can help maintain a healthy gut microbiome. Probiotics are those friendly bacteria that promote healthy digestion. Opt for plain or vanilla flavored and mix in fruit and toppings you can tolerate well. For lactose intolerant, look for a lactose-free version of yogurt - such as "Chobani Zero Sugar" or "Fage Best Self Lactose-Free Yogurt".
Cucumber: Crisp, refreshing, and hydrating cucumbers are a fantastic choice to beat bloating. They have a high water content, which aids in digestion and helps flush out excess sodium – a common bloating culprit. Cucumbers are also low FODMAP so they will not trigger gas buildup and osmosis in the gut. That being said, staying HYDRATED is the key here. It can be one of the most effective ways to prevent bloat by reducing the chance of water retention and keeping things moving, preventing backup bloat from constipation. So whether you use plain old water, a cucumber, or other hydrating foods (e.g., zucchini, lettuce, oranges) make sure you stay on top of it!
Peppermint Tea: Remember those peppermint oil capsules we talked about earlier? Peppermint tea can offer similar benefits in a soothing, warm beverage form. It can help relax the muscles in your gastrointestinal tract, relieving bloating and gas.
Fennel: Fennel is a flavorful herb that can aid digestion. It contains compounds that can help relax the muscles in your digestive tract, reducing bloating and discomfort. Enjoy fennel as a tea, or add it to your meals for flavor. Chewing on plain fennel seeds is also an effective way to debloat. Note: If fructans are one of your triggers, fennel tea may not be the way to go; choose the spice instead.
Remember, none of these foods will be the cure-all, but they are effective add-ons to eating and lifestyle behavior changes—experiment with what sounds appealing.
Wrapping up - Your Take Away
Now that we've explored the various facets of bloating and how to tackle it, let's consolidate the 5 most effective solutions and practical tips to keep you comfortable and confident.
Stress Management: Stress is a sneaky contributor to bloating—practice stress-reduction techniques such as meditation, deep breathing, mindfulness, and regular exercise. Managing stress enhances mental well-being and keeps bloating at bay via the gut-brain axis.
Mindful Eating: Remember, it's not just what you eat but how you eat. Slow down, savor each bite, and engage your senses during meals. Chew thoroughly, allowing your body to digest food optimally. This simple yet powerful practice can significantly reduce the likelihood of bloating.
Evidence-Based Supplements: Certain supplements can relieve bloating when used judiciously and with guidance. Peppermint oil capsules, probiotics, and digestive enzymes can be valuable accompaniments in your battle against bloating. Consult your healthcare professional or dietitian to determine which supplements suit your needs.
Identify Bloating Triggers: Avoid common bloating triggers like high-sodium foods, artificial sweeteners, and carbonated drinks. Cruciferous vegetables and FODMAPs can also be culprits, depending on your sensitivity. Keep a food diary to pinpoint your triggers, and experiment with eliminating or reducing them from your diet.
Opt for Bloating-Relief Foods: Incorporate bloating-relief foods into your diet to support your digestive system. Kiwi, ginger, yogurt, kefir, cucumber, peppermint tea, and fennel can work wonders. These foods promote optimal digestion, reduce discomfort, and help you maintain a bloat-free life.
In conclusion, bloating is a common concern that affects many of us at some point. While it can be uncomfortable and frustrating, understanding its triggers and adopting mindful eating habits can significantly reduce its impact. Evidence-based supplements and stress management techniques further empower you to reclaim control over your digestive well-being.
And always remember that what works for one person might not work for another. It's essential to listen to your body, experiment with various strategies (using only a few at a time), and consult a healthcare professional or a registered dietitian, especially if bloating is chronic or severe.
Are you ready to pull the trigger on a bloat-free life? Head here to apply for my Gut Health Rehab program!
