How To Get Rid of Belly Bloating – Simple Tips That Work

At some point and time, all of us have probably experienced the uncomfortable sensation of a bloated stomach. You may even have wondered how to get rid of belly bloating. Well, if you have, there are quite a few things that you can do. Keep reading to find out some simple tips that really work to reduce your belly bloat.

 

What Is Belly Bloating?

Bloating is when the abdominal region feels full, tight and puffy. It generally happens because there is an excessive amount of gas trapped somewhere in the body’s intestines.

Having a bloated stomach can actually make that region look larger than usual. It can even feel uncomfortable to the touch.

Another reason for bloating can be due to an excessive amount of fluid retention.

 

Some common medications can even cause stomach bloating.

Many times after we eat, we can end up with the dreaded bloat. This can be caused as a result of too much gas building up in the gastrointestinal region after eating.

The good news is that this type of bloating generally does not last too long. However, there are some simple tips that you can try to diminish your belly more efficiently.

 

What Causes Belly Bloating?

Firstly, in order to try to figure out how to get rid of your bloated tummy, it is practical to look at potential causes. Some of the reasons you may have bloating are due to:

 

1. What’s going on with your digestion.

Constipation is a very common reason for having bloat. This is due to clogged stool that gets stored in the large bowel and has not been passed out.

It can be very painful and uncomfortable. When gas gets trapped around that backed up stool, it can increase the discomfort and look of bloating.

Food intolerances and food allergies are also a common culprit. Many people have sensitivities to things like gluten in their diet which can exacerbate belly bloat.

 

2. What you are ingesting.

It may seem obvious, but what you eat and drink really can affect your belly.

If you’re drinking too many carbonated beverages for example, it can cause a lot of stomach gas and discomfort. Too much salt (sodium) in your diet also causes fluid retention which can lead to bloating.

Too much sugar, especially artificial sugars (e.g. mannitol, xylitol, sorbitol) can cause serious gas and discomfort.

Not eating enough fiber daily can also lead to constipation and bloating.

 

3. What’s going on with your hormones.

Many women often experience bloating just before they menstruate due to fluctuating hormones in their cycles and water builds up.

While there is an array of common triggers that can lead to a bloated belly, there are several easy, quick tips you can try at home to help flatten your tummy.

 

How To Get Rid Of Belly Bloating Tips

Easy Tips You Can Try Anytime To Reduce Bloating 

1. Exercise

Getting some daily exercise is a great way to help get your bowels moving and release stored stool.

 

It doesn’t have to be anything hardcore or excessive either. A nice, gentle walk of 20-30 minutes can be stimulating enough to help your bowels and digestive tract.

That is why we often hear of people going for a nice walk after they eat dinner. It really does work!

Yoga is also another super exercise to banish bloat because it helps move backed up stool and trapped gas.

There are multiple different yoga poses that target the abdominal region and are great to try if you’re feeling uncomfortable. Try doing child’s pose or squats or lying on your back doing bicycles.

 

2. Peppermint

 

You may want to try taking peppermint oil capsules to help banish bloat. These capsules are easy to take and are often sold as remedies for irritable bowel syndrome (IBS).

Even if you don’t have IBS, you can still try using peppermint oil capsules for your bloating.

Peppermint is very soothing to the gut because its oils help to calm the muscles in the intestines.

This then assists the bowels to move along gas and stool which can relieve bloating. Although peppermint oil can be very helpful with abdominal discomfort, be aware if you suffer with heartburn as this may irritate it.

You can find peppermint oil capsules at your local pharmacy. Always follow the directions on the package and check with your healthcare practitioner first.

 

3. Gas Relief Capsules

If you are suffering from trapped gas in your abdominal region, the pharmacy or online sells gas relief capsules that can help alleviate this pressure in your belly.

It is generally sold under the name of simethicone. It is a gas relieving medication. Always be sure to follow the directions on the package if you are going to take any kind of medication.

 

4. Rub Your Stomach

Another obvious but helpful thing to do is simply massage your belly area where you are feeling bloated and uncomfortable. It is also known as abdominal massage.

This is a technique that can help get things moving along if there is blocked stool. To try a stomach massage, simply take your hands to your belly starting from the right hip area.

With applied light pressure, bring your hands around in a circular motion going up towards the left rib area and back down to the left hip area.

Keep doing this motion to help move gas along until pressure starts to feel relieved.

 

5. Fennel

The use of fennel has long been used to help relieve gas, bloating and abdominal discomfort.

Fennel contains compounds that help the GI tract to relax. It helps aid in digestion and reduce bloat.

In fact, science has shown the effectiveness of fennel to treat a wide variety of conditions including constipation, gas and bloating. It has been used in healing medicine for centuries.

Fennel is often found in multiple different types of breads, meats and sausages. But a great way to enjoy the benefits of fennel is through fennel tea, seeds and supplements.

Drinking fennel tea is easy and cost effective. This tea can be found in most large grocery stores and online. Simply boil up a pot of water and let the fennel tea bags steep for a minute or two. Then enjoy!

More Great Reasons To Try Fennel

Fennel seeds have a licorice flavor. They can be eaten on their own.

They actually contain a lot of fiber (2 grams of fiber per 1 tablespoon). Chewing on these little seeds can actually help you go to the bathroom while calming a gassy guy.

Eating fennel seeds may also slow down certain gut bacteria that cause gas and inflammation in the GI tract. Remember, a calmer gut means less constipation. This is an easy tip to try.

If you’re not a fan of the taste of fennel, you can always try a fennel supplement. They are available online and at pharmacies. But always check follow the label and check with your doctor before taking.

 

6. Try To Eat More Regularly To Get Rid of Belly Bloating

With busy, hectic lifestyles for many of us, it can be a challenge to eat frequently or at specific intervals.

However, bloating often occurs after eating too big of a meal.

In order to help your digestion work more efficiently, try eating smaller more frequent meals throughout the day instead of one or two large meals.

Eating too quickly often creates gas. This is because when you chew food quickly you end up swallowing a lot of air. Too much air in your belly leads to gas and bloating.

Try to put your fork down between mouthfuls and be mindful of your eating.

Slowing down your eating not only helps your belly but can make your meal more enjoyable.

Using straws can also lead to ingesting too much air while drinking. So beware of the straw if you want to lessen gas in your stomach.

 

7. Limit Chewing Gum

As fun as it is to chew gum, this can actually be part of the reason you may have a bloated belly.

With chewing comes the ingestion of a lot of air. This excess air turns into gas in the GI tract. That can lead to discomfort and bloat.

As well, many chewing gums also contain artificial sweeteners which contain chemicals that can create gas, intestinal irritation and puffiness.

 

8. Drink More Water

Drinking carbonated or sugary beverages can lead to gas and bloating. So try to replace these with flat water.

The carbon dioxide that is in carbonated drinks does the same bubbling thing to your stomach that it does when you pour it in a glass over ice. Sugars can irritate and inflame the bowel.

So if bloating is your concern, try to ditch the fizzy, sugary stuff and replace it with water.

Adding more water to your day also helps prevent constipation by keeping your bowels hydrated and moving.

 

9. Try Probiotics

There are multiple different probiotic supplements on the market today.

Some are kept on the shelf while others are stored in refrigerated areas of pharmacies and grocery stores.

Probiotics contain multiple different strains of good bacteria which help your GI tract function more optimally. These good bacteria help promote healthy flora in your gut.

When gut bacteria is healthy, there is less gas and inflammation. Your bowels will work better. This can help you reduce your belly bloat.

 

Should I See My Doctor?

Sometimes medications can cause abdominal discomfort. Although it is generally not that common, sometimes there may even be an underlying condition that you are unaware of that could be causing your bloat. If you are experiencing bloating in your stomach that lasts for a prolonged period of time, it may be time to seek medical advice. It is wise to see your doctor if your bloating does not clear itself up easily.

Other symptoms in combination with belly bloat that should be seen by a doctor:

• appetite changes or lack of appetite
• severe pain in the abdominal area
• blood in the stools
• sudden weight loss
• abnormal fever
• throwing up
• loose bowels

 

Final Thoughts on How To Get Rid of Belly Bloating

Most of the time, stomach bloating will clear itself up naturally with lifestyle changes and over the counter remedies.

However, the cause of the belly distress will determine what is the best remedy.

Bloating is generally caused by things in your lifestyle you may not even be aware of.

Simple changes can yield helpful results to your gut when you determine the cause of the problem. If bloating does not clear up on its own over time, or it is shown along with other symptoms, a doctor should be consulted to determine the cause.

Ultimately, learning what is causing your belly bloat will help you find the best solution so that you can start to feel better.