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How to Reduce Bloating

Do you feel bloated often? Bloating is when your stomach feels swollen after you eat and is usually caused by excess gas or muscles in your digestive system are disturbed.1 It can make your stomach appear larger and cause pressure and discomfort.1 Everyone has experienced bloating at one time or another, but do you know how to stop it quickly? Here are our favorite tips to stop bloating:

  1. Don’t eat until you’re uncomfortably full. Try eating smaller meals and stop when you’re full or just before you are full. Eating too much at once is the most common cause of bloating.1
  2. Chew your food thoroughly and slowly. Breaking down your food properly before you swallow it can help you digest better and reduce bloating.1
  3. Rule out food allergies and intolerances. Often, food allergies or intolerances can cause bloating. Figure out what foods irritate your stomach and eliminate them from your diet. If you aren’t sure what foods irritate you, try a food elimination diet. Some of the top foods to watch out for are dairy products, wheat and gluten products, eggs, and excess sugars. Other common foods that often produce gas, even if you aren’t allergic or intolerant to them, are beans, lentils, and fatty foods.1
  4. Avoid swallowing too much air. Some ways you swallow too much air is when you chew gum, drink carbonated beverages, drink through a straw, eating while talking and eating in a hurry.1
  5. Avoid sugar alcohols. Sugar alcohols have been developed to be a safe alternative to sugar. However, sugar alcohols also have been shown to increase bloating and other digestive problems if you eat a large amount of them. Watch for xylitol, sorbitol, mannitol, and erythritol.1
  6. Try taking digestive enzymes and/or probiotics to ease bloating.1
  7. Try peppermint oil for a more natural approach.1
  8. See your doctor to rule out any infections or diseases that could cause severe and/or regular bloating.1

Do you experience bloating regularly? What is your favorite remedy for reducing bloating? What foods do you avoid because they cause you to bloat? Share with us below!

1 – facts from Healthline

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Lauren Stewart
By: Lauren Stewart

Lauren Stewart is a freelancer writer from Michigan. She enjoys writing about beauty, health and fitness! She is passionate about learning new ways to take control of her health and wellness and is a makeup and skincare junkie! You can contact her by emailing lrstewar@gmail.com.