Got Bloat? Try This!
Victim of bloating shortly after eating? You are not alone. About 1 in 5 adults report regular bloating, which can be triggered by certain foods or drinks among other things. However, we have some tips that can help you de-bloat and avoid that post-meal discomfort.
Digestive Enzymes
One study showed digestive enzymes reduced bloating, abdominal pain, and flatulence for people with irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Supplementing with digestive enzymes may improve digestion of FODMAPs or other difficult-to-digest foods and reduce bloating. Getting back to the basics and practicing adequate and mindful chewing can also help with the digestive process.
Hydration
Drinking enough water daily may help prevent constipation and associated bloating. Although a recent review reported that there hasn’t been much research into whether adequate hydration affects constipation and bloating, they did outline a few studies that suggest drinking enough water improves bowel function.
Exercise
Exercise can get the bowels moving more regularly, which can help to release excess gas and stool. Physically moving yourself (and consequently, the bowels) is especially important if a person is feeling constipated. Regular, gentle exercise such as walking had a significant impact on constipation and may help alleviate bloating and gas pressure.
Peppermint
Peppermint oil capsules may be helpful for indigestion and related gas. Manufacturers usually market them as a treatment option for the symptoms of IBS, but people without IBS can also use them to relieve bloating. Peppermint relaxes the intestinal muscles, which allows gas and stool to move along more effectively. Follow the instructions on the label. ***Folks who are prone to heartburn may need to avoid peppermint.
FODMAPs & Prebiotics
A low FODMAP diet is low in the fermentable fibers that bacteria enjoy feasting on, which means you’ll likely experience less bloating and gas. Research shows eating a low FODMAP diet reduces IBS symptoms such as bloating, constipation, and abdominal pain. Prebiotics are also food for your bacteria. While prebiotics may be generally good for digestion, these are often high FODMAP foods. It’s common for prebiotics to exacerbate IBS symptoms like bloating. Prebiotics are commonly used as additives in probiotic supplements. Make sure to read your probiotic supplement labels to avoid accidentally using prebiotics.
Probiotics
It’s been shown that probiotics help with abdominal complaints by changing intestinal motility, strengthening the gut lining, and calming intestinal inflammation. Choose probiotic supplements with:
A clearly stated list of species
A clearly stated number of colony-forming units (CFUs) in the billions
A manufacture date and expiration date
Labeled free of common allergens and other substances you wish to avoid (gluten-free, non-GMO, vegan, etc.)
Good Manufacturing Practices (GMP) certification
Lab-verified for probiotic species and potency by a third-party (independent lab testing)
If the bloat continues to be a regular and ongoing issue, it may be time to follow up with a healthcare professional to investigate and address the root cause and help you navigate through your treatment options.