18 ways to reduce bloating: Quick tips and long-term relief

We’ve all heard breakfast is the most important meal of the day. One of the reasons breakfast is so important is because it sets up the digestive system for the rest of the day.
Eating right in the morning can prevent uncomfortable digestive problems like bloating and gas for the rest of the day. Continue reading to learn the best breakfast foods to keep things moving smoothly all day long.
Is gas (bloating) normal?
The average adult passes gas between 13 and 21 times a day. Gas is a normal part of the digestion process. But if gas builds up in your intestines and you’re unable to expel it, you may start to feel pain and discomfort.
Gas pain, bloating, and flatus frequency can be exacerbated by anything that causes diarrhea or constipation. Gas can also be caused by:
  • overeating
  • swallowing air while you eat or drink
  • gum chewing
  • smoking cigarettes
  • eating certain foods

Make an appointment with your doctor if your gas symptoms:

  • cause you distress
  • change suddenly
  • are accompanied with constipation, diarrhea, or weight loss

Your doctor can determine the underlying cause.

 

Eighteen ways to reduce bloating

Quick tips to get rid of bloating

Fennel seeds in bowl next to leaf and bottle of essential oil

Fennel essential oil may help to ease bloating.

Bloating usually happens when excess gas builds up in the stomach or intestines. When bloating occurs right after a meal, it usually resolves itself, but it is often possible to speed up this process.

The best way to tackle bloating is to determine its cause. Common triggers for bloating include:

  • Digestive issues. Constipation, food allergies, and intolerances can lead to bloating. When stool becomes backed up in the large bowel, it can cause bloating and a feeling of discomfort. Excess gas may also build up behind the stool, making the bloating worse.
  • Diet. Fizzy drinks, too much salt or sugar, and not enough fiber in the diet can all cause bloating.
  • Hormonal changes. Many people experience bloating before and during their periods due to hormonal changes and water retention.

Many home remedies can help to manage the pain and discomfort of bloating. The following quick tips may help people to get rid of a bloated belly quickly:

1. Go for a walk

Physical activity can get the bowels moving more regularly, which can help to release excess gas and stool. Getting the bowels to move is especially important if a person is feeling constipated. A walk around the block can provide fast relief from gas pressure.