How to Stop Bloating


Bloating is actually gas that has not been metabolized or released from your body. It can be frustrating because it causes your abdomen and lower abdomen to expand, leaving you feeling that you have put on that extra weight again, but in actual fact it’s just gas. However the feeling of discomfort that bloating causes can be reduced by using the following tips.  

Stop Bloating

Chew Your Food  - The first tip is to chew on your food thoroughly.  Make sure you chew on your food at least 20 times before you actually swallow it.  If your food is well chewed it makes it easier for your body to break it down for digestion, which in turn produces less gas and bloating.  Try to avoid using salt in your food. Salt causes water retention. As the body tries to dilute the salt with large amounts of water it can cause bloating.

Eat Slowly - When you sit down to eat, you need to relax and enjoy your meal. You should take about 20 minutes for each meal, so if you remember the 20-20 rule (20 times to chew your food before you swallow, and 20 minutes at least to eat your food) you should be alright.

A small trick here is to put your fork down back on the table every time you are chewing, so you wait for yourself to swallow and then to use your fork again.

Avoid Consuming Excess Air – By this I mean when you are eating and drinking, to avoid talking while you are eating, and avoid drinking through a straw. These bad habits will only introduce excess air in your system which will cause bloating and discomfort.

Keep A Diary – Some of the well-known foods that cause bloating in general are dairy products, wheat and flour, and raw vegetables like beans, broccoli and cabbage. Even though vegetables like broccoli have so many benefits, they do cause bloating to many people. 

This is why it is a good idea to write down for a couple of weeks what you eat and at what times. Then write down the “mood” you are in, in this case if you feel bloated or not. You will soon see a pattern of what foods cause you discomfort, so you can leave out of your diet, or at least consume them less in the future.

Exercise – After a meal you might feel bloated and your instinct may be to sit or lie down until the discomfort passes. The last thing you will think of doing is exercise but that’s were your wrong. Simple exercises like a 30 minute walk or some yoga will do wonders. If you are already well hydrated (at least 8 glasses of water daily) then the help of fluids, combined with low intense exercise like walking, helps keep the food moving through your system preventing bloating.

Watch What You Drink – Stay away from any fizzy drinks.  Peppermint tea is a great digestive collaborator but if you not much into tea, then your safest bet would be plain old water. The more water you drink the healthier you are in general.

When To See Your Doctor – If it seems like your constantly bloated and nothing helps to settle you down, then it’s a wise choice to get a check up. You will probably be checked for irritable bowel syndrome, celiac disease, and gluten and lactose intolerance, all of which can cause bloating.

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