Say Goodbye to Bloating: Quick Relief Tips and Long-Term Solutions

January 29, 2025

Say Goodbye to Bloating: Quick Relief Tips and Long-Term Solutions

Verified By
KIMS-SUNSHINE
Specialist,
29 January, 2025

Say Goodbye to Bloating: Quick Relief Tips and Long-Term Solutions

Bloating is this uncomfortably full feeling you develop after eating a meal, or it may also happen before you even eat, causing you to eat less and feel full way sooner than usual. It is mainly caused due to the accumulation of gas in the intestines – when you are constipated. One of the main reasons for constipation is not just hydrating less or eating less fibre, but also when you don’t poop when you have the urge and instead control it. If you are not able to feel comfortable after pooping and still have the nagging feeling that you have unfinished business, then the millions of bacteria in your gut have more time to ferment and break down the fecal matter, causing more gas to be produced. More women face bloating than men, because inflamed uterus or ovaries can also cause bloating in some cases. The most important thing to understand is – bloating is highly dependent on diet and is mostly preventable.

How To Prevent Bloating During The Day

Bloating is highly preventable, if you identify triggers and then actively work to NOT get exposed to them. Apart from the different foods you should NOT eat, these are some measures you can use to alleviate bloating during the day-

Eating meals at regular times. They should not be too light or too heavy- just right. Being mindful of what and how much you eat is very crucial. Including probiotic or fermented foods will ensure that good bacteria help you.
You should eat slowly and try not to swallow too much air by chewing on bubblegum or eating too quickly.
Drinking anything with a straw may be great for the pearly whites, but they are bad for your gut- too much air will enter.
You should aim to exercise for about an hour everyday- walking, running, swimming, dancing, cycling- whatever you prefer. Staying active is important for the bowel muscles to work normally.

Foods That Cause Bloating And How To Avoid Them

Since your diet is the main component causing you to feel gassy, let us look at the food groups you need to actively avoid or eat very less of, below-

Gluten like wheat and veggies like cabbage, cauliflower, broccoli, garlic, dals and beans- they are full of oligosaccharides which may not be easily digested by some individuals, which means the small intestine will just pass them down to the colon, where it sits, ferments and produces gas.
Some people may face bloating issues when they are lactose intolerant- so go easy on dairy products like ice cream, milk, yoghurt, cheese, etc, as they contain disaccharides.
Some fruits like pears, apples and honey are rich in monosaccharides like fructose- so they may trigger bloating.
Sugar alcohols found in cauliflower, plums, apricots etc. can also be suspects.

These are termed FODMAP rich foods- fermentable oligosaccharides,disaccharides, monosaccharides and polyols, which are essentially sources of carbohydrates for us. When you eat less of these, your symptoms will automatically get better. Plus, most of these symptoms mimic those found in IBS- which is why if you have chronic bloating, it is important to get medical help without too much delay.

Conclusion

We have given you some natural remedies for bloating and gas relief in this blog. Some of the easiest and best ways to ensure you don’t feel too bloated during the day include hydrating well, eating on time and exercising portion control- because eating too less or too much is a major cause for bloating. For some reason, high stress levels can also cause issues for some people- because the gut is inherently very sensitive to neural cues. Too much stress can cause you to snack or binge eat- which is not good for you in the long run. Plus, we normally tend to do so at the worst possible times- in the middle of the night or between meals and not even with healthy options, but with greasy, salty or overly sweet snacks as they are so addictive. Taking good care of your gut requires some effort and planning but you will get better in a few months. Talk to your doctor and get help when you notice your symptoms worsening.

Frequently Asked Questions

Are probiotics effective in reducing bloating?

Yes, if you have IBS, then these beneficial gut bacteria can colonise the gut and help with nutrient absorption and reduce bloating. But, the same solution may not work for everyone.

Which foods are most likely to cause bloating?

Foods that are rich in sugars and sugar alcohols- basically carbohydrate sources can cause bloating. Plant sources especially are harder to digest, if not cooked properly. The gut just passes them to the next part without properly digesting it, making it more likely to just sit and ferment in the colon, producing more gas than usual. They are called the FODMAP foods.

Can exercise help with bloating, and what are the best exercises?

Yes, yoga and gentle exercises where you bend and stretch are great- as they can help with blood flow, the stomach works better and you can get rid of any excessive gas. Some of the best exercises for you include pulling your knees up to your chest, jogging, biking, running, dancing, swimming, baby pose, surya namaskar, cat and cow pose etc.

How does stress contribute to bloating, and how can I manage it?

Stress can cause many issues for people- the gut may feel bloated due to slower than usual digestion or it may mean diarrhoea at the other end of the spectrum. You should try to destress everyday by meditating, practicing deep breathing and yoga and doing whatever calms you down.

When should I see a doctor for persistent bloating?

If you notice major changes to your pooping schedule, feel that our abdomen remains lumpy and hard and you feel gassy even after changing your diet, then it is time to talk to a doctor. It is especially important if you see blood in your stool or lose a lot of weight rapidly, without any apparent reason.