Beat the Bloat in 5 Steps

Beat the Bloat in 5 Steps
Beatthe Bloatin5 Steps

Stomachbloating is so common that these days about 30% of people report thatthey experience bloating daily. It’s a temporary condition, whichoccurs when the air becomes trapped around the abdomen. People feelbuilt-up gas in their digestive system, which makes themuncomfortable. In addition, when you are “bloated”, yourstomach distends outward.

Severalfactors can cause bloating, from inadequate protein digestion to gutbacteria imbalances. Furthermore, poor diet, daily medications, andhigh levels of stress can also trigger a bloating experience.

Fortunately,there are a few simple ways to avoid bloating and help alleviate thediscomfort. Try these simple solutions to feel well throughout theday.

Herbs and spices

Manyherbs act as diuretics and help the body release extra fluid, and canalso help relax the muscles in the digestive tract, which relievesconstipation. People worldwide have turned to naturaldigestion-soothing herbs like ginger, dandelion, aloe vera, andfennel to soothe bloating and assist digestion. For example, ginger’santi-inflammatory and antibacterial properties work wonders onbloating. Sipping a hot ginger tea before, during, or after a mealwill aid your digestion.


Manyhealthy and unhealthy bacteria compete in the digestive tract. Whenthe “bad bacteria” surpass the good, an inequality can lead toabdominal bloating and excessive gas. Probiotics are known to killbad bacteria that can trigger digestive issues. You should invest insome high-quality probiotics that will help your gut health and youroverall immunity. Try to include natural probiotic-rich foods in yourdiet like kimchi, sauerkraut, yogurt, kefir, and kombucha.

Stay Hydrated WithLemon Water

Whenyou feel bloated, having a greater fluid intake is very beneficial.In addition, try adding lemon. Lemons are a natural diuretic whenadded to warm water. The composition of lemon juice also helpsrelieve bloating.

Chew, Chew, Chew

Chewingyour food well can help you beat the bloating. It reduces the amountof air you swallow with the food, and it also enables you to eatslower, preventing you from overeating.

Reduce Stress

Digestionis often affected by feelings of stress, anxiety, and overwhelm. Highamounts of stress can affect cortisol and blood sugar levels andhormones, resulting in you feeling overly hungry, constipated, andbloated. Try to practice mindfulness and find ways to alleviatestress. Gentle exercise, meditation, and breathing practices can helpyou feel grounded, balanced, and at peace.

*Ifbloating persists, it is always best to seek medical advice.