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Five Ways to Naturally Stop Bloating

Five Ways to Naturally Stop Bloating

Have you ever felt a bit over bloated or gassy in the belly after a meal?

Not surprising, bloating is common. Up to 25-30% of people experience it regularly. It happens when you have trouble digesting. The symptoms may come from build up gas, reactions to foods, or when food is not moving through as well as it should.

There are many reasons why you may be experiencing these symptoms. Maybe because of a serious condition (disease), or a food allergy or intolerance (what you eat). It can also result from how you eat.

If you have a serious digestive issue like IBS (Irritable Bowel Syndrome), then make sure to see a healthcare professional so that you are eating accordingly. Same goes if you know certain foods give you gas. Simply avoid them.

If you’re already doing those things and are still experiencing bloating, here are some great tips for dealing with it naturally.

1. Don’t overeat

If you overeat at a meal, then you’ll feel bigger around the mid-section. You’ll feel more pressure in your abdomen. Plus, you’re giving your digestive system a hard time. It’s better to eat until you feel almost full and not overindulge. Grab an extra snack or small meal throughout the day if you have to. Just don’t over-stuff yourself in one sitting.

2. Avoid swallowing air

Sometimes the gas that causes pressure in your digestive system is from swallowing air. Things like carbonated drinks are the biggest culprit here. You can also swallow air when you chew gum or drink through a straw, so try ditching these.

You can also swallow air when eating too quickly or while talking. Which leads me to…

3. Eat mindfully

Eating too fast isn’t doing your digestive system any favors. You can help the food move along by chewing it thoroughly and slowing down your eating habits. Be mindful and enjoy the time you are spending eating your meals. Savour them. Click HERE to read more about mindful eating.

The feeling of stress can also cause increased bloating. Stress-reducing techniques can help improve your digestion. Read more about these techniques HERE, HERE and HERE.

5. Try peppermint

Peppermint oil has been shown to improve bloating. It’s thought to increase transit time by relaxing the stomach muscles and increasing the flow of bile. Try steeping fresh peppermint leaves, or a peppermint tea bag, and drinking it slowly. See if that helps reduce your symptoms.

6. Avoid sugar alcohols

Sugar alcohols are low-calorie sweeteners made from sugars. In an ingredients list, they end in “-ol,” and include things like sorbitol, xylitol, and erythritol. They’re found in some chewing gums and sugar-free foods. Some people experience bloating after eating foods with these. So, try avoiding them and see if that helps you.

Conclusion

There are many natural ways to deal with bloating.

First, avoid it by not eating things that give you gas or aggravate a digestive issue. Practice eating mindfully and reducing stress. Try not to overeat, consume sugar alcohols, or swallow air. Finally, if you are experiencing bloating, enjoy a cup of peppermint tea.

If you do all of these, and still experience bloating, then you may have a food intolerance; this could be from an allergy or intolerance. If you have a major concern, then please see your doctor. Your doctor can help to rule out a serious and/or chronic condition.

Peppermint Mocha Creamer (serves 1)

  • ½ cup almond milk, unsweetened
  • 2 tbsp cacao powder, unsweetened
  • 1 can coconut milk
  • ½ tsp peppermint extract or essential oil (food-grade and safe for internal use)
  • 3 tbsp honey or maple syrup (optional)

Instructions

Place all ingredients in a blender and blend until well combined.

Store in a sealed container in your fridge.

Serve & enjoy!

Tip: While the non-peppermint ingredients in this creamer may or may not be “de-bloating” for you, try these ideas too:

  • Grow peppermint yourself;
  • Chew on the fresh leaves; and/or
  • Steep them for tea.

In Health,

Dr. Anna, ND

References

  1. How To Get Rid of Bloating: 9 Strategies Backed By Science. https://www.dietvsdisease.org/how-to-get-rid-of-bloating/
  2. Fix your gut, fix your health. http://www.precisionnutrition.com/fix-gut-fix-health
  3. 11 Proven Ways to Reduce or Eliminate Bloating. https://authoritynutrition.com/11-proven-ways-to-reduce-bloating/