Keep your gut happy, healthy, and bloat-free with these bloating remedies

Waking up each morning with a stomach in turmoil is anything but fun. Bloating, gas, cramps, and unpredictable bathroom trips can turn every day into a struggle. If you’re among the millions dealing with Irritable Bowel Syndrome (IBS) or other digestive disorders, this frustrating cycle is all too familiar. Let’s delve into some quick, simple, and effective bloating remedies that you can try immediately.

Quick Read:

• You cannot and should not rely solely on over-the-counter medications to reduce bloating. It’s worth taking the time to revamp your diet and lifestyle.
• Are you drinking enough water? A healthy gut relies on enough hydration to keep things moving.
• One of the best bloating remedies is getting enough fibre, but too much can also cause bloating, so watch your intake.

Common causes of bloating

Bloating is typically caused by gas that’s trapped in your digestive system or when your body is having a hard time digesting certain foods. You can also blame culprits such as eating too quickly, too much processed food, food intolerances, or imbalances in gut bacteria.

Simple bloating remedies for relief

Take the time to eat slowly and mindfully. Fast eating makes you gulp down air, which contributes to bloating. Chew foods properly and slowly eat meals. This helps with digestion and minimises excessive gas formation.

Drink water! In fact, get up right now and have a glass of water. Water makes digestion easier, smoother, and helps to prevent constipation, which is a factor in bloating. If you struggle to get enough water, try herbal teas such as ginger, peppermint, and chamomile. These are helpful in calming the digestive system.

Speaking of beverages, it’s a no to carbonated drinks. These can be enjoyable treats in moderation, but the carbonation makes bloating worse. Drink still water or herbal teas to avoid bloating.

Are you getting enough fibre? The gut needs fibre for digestion, but too much of it at one sitting, especially from beans, cruciferous vegetables (like broccoli and cabbage), and wholegrains can also lead to bloating. Get enough fibre in moderation, and again drink plenty of water to allow your body to adjust.

If you notice that certain foods make you bloated, you may be sensitive to them. Common bloating culprits include dairy, gluten, artificial sweeteners, and fried foods. A food journal can help you determine which foods make you bloated.

Move more! A short walk after meals can work wonders for your digestive system. Exercise is one of the best bloating remedies as it helps your body move gas through your digestive system, relieving bloating and discomfort.

Have you tried probiotics? Your gut is home to trillions of bacteria that help break down food. Probiotic-rich foods like yoghurt, kefir, sauerkraut, and kimchi can restore balance and improve digestion, reducing bloating over time.

Hold the salt, please. Too much salt can cause your body to retain water, leading to bloating. Avoid heavily processed foods and opt for fresh, whole ingredients whenever possible.

If you’re feeling bloated, give your digestive system a rest for a day or two. Eat light, easy-to-digest meals like soups, smoothies, or steamed vegetables. This can help reduce inflammation and discomfort.

Help at hand

It’s common to bloat occasionally. Try these bloating remedies for quick relief. However, if bloating is persistent, painful, or you find yourself losing weight, experiencing diarrhoea, or other concerning symptoms, it’s time to call the doctor. Bloating is frustrating but you can manage it with small, gradual adjustments. Eat mindfully, drink plenty of water, and pay attention to what your gut is telling you.

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