8 Ways To Naturally Reduce Bloating

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Bloating is a normal part of life for many people, but it can be an uncomfortable sensation. Fortunately, there are several ways you can reduce bloating naturally.

Bloating can be caused by several factors, including too much salt, water retention, or simply eating certain foods in excess. While not everyone has the same bloat-causing triggers, it's helpful to know how to reduce bloating naturally rather than relying on prescription or over-the-counter solutions that may not always work and may cause other side effects in the long run. Try these eight natural ways to reduce bloating instead!

1. Exercise

An effective abdominal massage can help reduce bloating by stimulating blood flow and encouraging lymphatic drainage. Lie on your back, with your knees bent and feet flat on the floor, hands resting on your abdomen. Slowly rub your abdomen in small clockwise circles. Continue for at least three minutes. Be sure to breathe deeply throughout so you don't have difficulty concentrating on your work and wind up straining yourself! Be sure to follow up with deep breathing for at least 10 minutes. The best times to practice abdominal massage are before or after meals. Finding an abdominal massage that works for you may take some trial and error. Don't give up if it doesn't feel good immediately; it will become easier over time as your body adjusts.

2. Drink beverages at room temperature

Drinking cold water while your body is hot can cause bloating. When you start drinking beverages at room temperature or slightly warm, you'll reduce your chances of bloating. The practice is also referred to as sipping. Drinking cold water from an ice-cold glass increases gurgling and pain in the stomach area. It's thought that drinking beverages at room temperature stimulates digestion, giving it a boost so that your stomach doesn't feel as sluggish, making you feel bloated. Remember not to drink too much, though, especially if you're not used to it. Your body will get used to it after some time, and then you won't have any problems with gas or bloating anymore. As always, try one change at a time and give yourself enough time to adjust before moving on to another. Once you get used to having your drinks at room temperature, many other ways exist to help prevent bloating.

3. Add probiotics to your diet

Several factors can cause bloating, but one major cause is an imbalance in gut flora. Probiotics are beneficial bacteria that help support gut health, so adding them to your diet can help promote healthy digestion and reduce bloating. Some probiotic-rich foods include kefir, kimchi, miso soup, and sauerkraut. You can also take a probiotic supplement or eat plain yogurt with active cultures daily. If you're on antibiotics, ask your doctor if taking a probiotic supplement while you're on antibiotics is right for you. Antibiotics kill both good and bad bacteria, which can disrupt your body's natural balance of microorganisms. Adding probiotics to your system after a round of antibiotics helps keep things balanced again.

4. Avoid chewing gum.

High amounts of sugar in gum can cause your stomach to bloat. You may also be chewing on it too long, increasing your saliva levels and making you feel bloated. The best thing to do is leave gum out of your diet altogether. Drink peppermint tea or try chewing on fresh lemons instead for a minty taste. Not only will they reduce bloating, but they will also give you fresher breath. Due to their high water content, lemon slices significantly reduce gas and bloating. Chew them slowly so that you get all of their benefits.

5. Get enough fiber

Just about everyone knows that fiber is a crucial part of healthy digestion. It's often recommended as one of the first solutions for people suffering from digestive distress. And if you're always bloated, it could be because you're simply not getting enough fiber in your diet. A nutrient-rich diet can have significant health benefits. To reduce bloating and improve your overall health, increase your whole grains, fruits, vegetables, and legumes intake. Consider taking Pure Encapsulations Supplements specifically designed with whole foods like these in mind. 

6. Drink plenty of water

Drinking plenty of water is the most effective natural way to reduce bloating. Staying hydrated helps maintain proper bowel movements and prevents constipation, a common cause of bloating. At least half your body weight in ounces per day is optimal. So, if you weigh 150 pounds, that's 75 ounces of water daily. If you are thirsty between meals, try adding a few more sips of H2O before eating again. It could help minimize hunger pangs and keep you from overeating later on. Drinking enough water can also help boost energy levels and promote better sleep quality. For example, when dehydrated, our bodies produce an anti-diuretic hormone called vasopressin, leading to fatigue and reduced brain function.

7. Use essential oils

Essential oils are natural and can be a great way to reduce bloating. You can

Add essential oils directly to your bath water, or use a diffuser in your room while relaxing after a long day at work. It's important not to ingest essential oils, so don't eat or drink them while they are being diffused in your room. Peppermint oil is one of my favorite essential oils for bloating; it helps digestion and smells fantastic.

8. Cut down on salt

When cutting down on bloat, start with your salt intake. Most of us consume too much sodium, one of our bodies' primary fluid sources. A low-sodium diet can help reduce bloating quickly, but it also doesn't provide a long-term solution because you still won't eat enough vegetables.

Bloating is a normal part of life for many people, but it can be uncomfortable. Fortunately, there are several ways you can reduce bloating naturally. Try these eight natural ways to reduce bloating instead. If these methods don't work, talk with your doctor about other options that might help reduce bloating.

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