7 Simple Ways to Fight Bloating
Bloating is that awful feeling of when your belly feels full or distended. Generally, it is connected to what you eat and how you eat it. For example if you overeat, eat fatty foods or eat too fast, you may feel bloated often. Temporary bloating may also be an excess of gas in the intestines which can cause discomfort.

But how do you get rid of it?

Here are 7 simple ways to fight bloating.

Don't Eat too fast

When you eat too quickly, often you won't chew your food well enough. This causes you to swallow a lot of air along with your food which will lead to bloating.

By slowing down and savoring your food, you allow the digestive process to begin in your mouth. Chewing your food more also allows you to thoroughly enjoy your food, letting your meal become more satisfying. When you eat slowly, you may even end up eating less because you become more mindful about when you are actually full. Each meal should take at least 30 minutes.

Don't Eat Too Much at One Time

Everyone knows that feeling of overeating at a holiday meal. But often we overeat in our daily lives as well. Being stuffed can lead you to feel uncomfortable after the meal and leads you to be bloated.

By eating smaller meals, you reduce the increased pressure on the abdomen caused by the enlarged stomach.

If you feel hungry throughout the day because of the smaller meals, consider adding another small meal.

Avoid Constipation

Constipation is caused by not eating enough fiber, not consuming enough fluid, and not exercising enough. Make sure you are exercising for at least 30 minutes five times per week. Exercise will often stimulate the bowels, removing the symptoms of constipation.

Add more fiber to your diet with leafy vegetables, legumes, fruits and even whole grains. Women should get at least 25 grams of fiber per day. However, if you have been on a low-fiber diet, introduce more fiber gradually. Introducing it gradually will create a better tolerance.

Increase Potassium

Many people aren't aware of the benefits of potassium in your diet and managing bloating. Not only is it necessary for healthy cell, organ, and tissue function, but it also helps maintain a proper fluid balance.

Low potassium levels can create an increase of fluid contained within the cells, causing fluid retention.

Stay Hydrated

Staying hydrated can help prevent bloating in a variety of ways. When you are dehydrated, your body seeks to prevent further dehydration by trying to retain water. Drinking enough water will naturally reduce water retention and bloating.

Rule Out Food Intolerance and Allergies

Food allergies or intolerances can cause excess gas production in the intestines, leading to uncomfortable bloating. Some common food allergies or intolerances to consider are lactose, fructose, eggs, and gluten. Try avoiding these foods to see if it helps.

Avoid Swallowing Air and Gas

Though gas is also created by bacteria in the gut, it is also caused by swallowing too much air when eating or drinking. One of the biggest offenders is carbonated drinks like soda. The carbonation contains carbon dioxide which can cause bloating once it reaches your stomach.
Bloating is that awful feeling of when your belly feels full or distended. Generally, it is connected to what you eat and how you eat it. For example if you overeat, eat fatty foods or eat too fast, you may feel bloated often. Temporary bloating may also be an excess of gas in the intestines which can cause discomfort.

But how do you get rid of it?

Here are 7 simple ways to fight bloating.

Don't Eat too fast

When you eat too quickly, often you won't chew your food well enough.


This causes you to swallow a lot of air along with your food which will lead to bloating.

By slowing down and savoring your food, you allow the digestive process to begin in your mouth. Chewing your food more also allows you to thoroughly enjoy your food, letting your meal become more satisfying. When you eat slowly, you may even end up eating less because you become more mindful about when you are actually full. Each meal should take at least 30 minutes.

Don't Eat Too Much at One Time

Everyone knows that feeling of overeating at a holiday meal. But often we overeat in our daily lives as well. Being stuffed can lead you to feel uncomfortable after the meal and leads you to be bloated.

By eating smaller meals, you reduce the increased pressure on the abdomen caused by the enlarged stomach.

If you feel hungry throughout the day because of the smaller meals, consider adding another small meal.

Avoid Constipation

Constipation is caused by not eating enough fiber, not consuming enough fluid, and not exercising enough. Make sure you are exercising for at least 30 minutes five times per week. Exercise will often stimulate the bowels, removing the symptoms of constipation.

Add more fiber to your diet with leafy vegetables, legumes, fruits and even whole grains. Women should get at least 25 grams of fiber per day. However, if you have been on a low-fiber diet, introduce more fiber gradually. Introducing it gradually will create a better tolerance.

Increase Potassium

Many people aren't aware of the benefits of potassium in your diet and managing bloating. Not only is it necessary for healthy cell, organ, and tissue function, but it also helps maintain a proper fluid balance.

Low potassium levels can create an increase of fluid contained within the cells, causing fluid retention.

Stay Hydrated

Staying hydrated can help prevent bloating in a variety of ways. When you are dehydrated, your body seeks to prevent further dehydration by trying to retain water. Drinking enough water will naturally reduce water retention and bloating.

Rule Out Food Intolerance and Allergies

Food allergies or intolerances can cause excess gas production in the intestines, leading to uncomfortable bloating. Some common food allergies or intolerances to consider are lactose, fructose, eggs, and gluten. Try avoiding these foods to see if it helps.

Avoid Swallowing Air and Gas

Though gas is also created by bacteria in the gut, it is also caused by swallowing too much air when eating or drinking. One of the biggest offenders is carbonated drinks like soda. The carbonation contains carbon dioxide which can cause bloating once it reaches your stomach.