Ways to Eliminate Bloating

If the smallest thing can have your stomach looking like an inflated balloon. That’s because bloating is caused by an excess of gas or movement of your digestive system muscles. If you experience signs of pain, discomfort, or your stomach appears larger and solid, you might be bloated. This is actually a common occurrence in people, so do not be alarmed. 

Try these easy steps to help reduce your effects of bloating:

• Keep your serving sizes small. If you over-eat, the chances of you “feeling full or stuffed” will greatly increase. If you experience food sensitivity, the smaller the portions, the smaller chance you have of reacting to what you ate. 

• Food allergies and intolerance are more common than you may think. Here are some foods/drinks that can cause excess gas and bloating, and what to eat/drink instead:

Can cause excess gas: Beans, eggs, lentils, carbonated drinks, wheat, broccoli, cauliflower, cabbage, brussels sprouts, onions, barley, rye, dairy, apples, garlic, sugar alcohols, and beer.

Can help reduce excess gas: Grains, quinoa, water, coffee, tea, oats, spinach, sweet potatoes, zucchini, fresh herbs, brown rice, lactose-free products, almond milk, blueberries, grapefruit, and stevia.

• Avoid swallowing excess air or gas. Eat slower and take smaller bites. There is no need to rush eating, because you are not giving your body time to properly digest your food. Drinking soda or any carbonated drinks instantly add extra gas to your stomach because they contain carbon dioxide. Try to avoid drinking through a straw as this contributes to swallowed air. 

• You can try Digestive Supplements such as Lactase and Beano to help give you relief. Be sure to check with your doctor before taking any over the counter medicine. 

• Make sure you have regular bowel movements. If you notice that you have become constipated, try to increase your fiber intake. If this makes your problems worse, try drinking more water and stay active. 

• Take a Probiotic. Taking a Probiotic can help keep our digestive tract healthy. Probiotics filter out and help eliminate bad bacteria, toxins, chemicals, and other waste products. 

• Consuming Peppermint oil or rubbing it on your stomach can help eliminate pain and bloating. Peppermint helps to calm stomach muscles and eliminate gas from the intestines. 

If you have tried the following steps to help control or reduce the effects of bloating and it doesn’t help or gets worse, you might need to see your doctor to rule out any severe medical conditions. 

Take care of your body from the inside out. Stay Fit Stay You.