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How to Get Rid of Bloating: 6 Tips to Outsmart the Bloat!

Written by Pulin ChiuUpdated on May 07, 2023
Chain-Ruei_Huang_Registered_Dietitian

Medical reviewed byChain-Ruei Huang, RD

Nutritionist

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We've all experienced the uncomfortable feeling of bloating. It's that sensation of fullness in your abdomen that can make you feel like you've just eaten Thanksgiving dinner, even if you've only had a small snack.
Bloating is often caused by eating certain foods known to cause gas in the digestive system. These include beans, onions, broccoli, and cabbage. Eating too quickly, swallowing air, and drinking carbonated beverages can also cause bloating.
But fear not! There are some things you can do to beat bloating.
Eat Slowly
Eat slowly and chew your food. This will help to break down the food and make it easier for your body to digest.
Keep A Food Diary 
Avoid eating foods that are known to make you bloat. If you need to figure out which foods these are, keep a food diary to track which foods cause you to feel bloated.
Drink More Water
Drink plenty of water. Staying hydrated can help to flush out excess salt and reduce bloating.
Exercise Regularly
Exercise can purge your body of gas and reduce discomfort or bloating. Our bodies need movement to keep our bowels moving.
Peppermint
Try natural remedies such as peppermint tea or ginger. These have been shown to help reduce bloating.
Avoid These Drinks
And finally, when you're feeling bloated, avoid certain drinks that can worsen it. These include alcohol, caffeine, and sugary drinks. Stick to water or herbal tea instead.
Bloating is a common and uncomfortable issue, but there are ways to manage and reduce it. By following these simple tips, you can beat the bloat and feel more comfortable in your skin. If bloating persists or becomes severe, consult with a medical professional. 
We've all experienced the uncomfortable feeling of bloating. It's that sensation of fullness in your abdomen that can make you feel like you've just eaten Thanksgiving dinner, even if you've only had a small snack.

Here's How to Beat It!

Bloating is often caused by eating certain foods known to cause gas in the digestive system. These include beans, onions, broccoli, and cabbage. Eating too quickly, swallowing air, and drinking carbonated beverages can also cause bloating.
But fear not! There are some things you can do to beat bloating.

Eat Slowly

Eat slowly and chew your food. This will help to break down the food and make it easier for your body to digest.

Keep A Food Diary 

Avoid eating foods that are known to make you bloat. If you need to figure out which foods these are, keep a food diary to track which foods cause you to feel bloated.

Drink More Water

Drink plenty of water. Staying hydrated can help to flush out excess salt and reduce bloating.

Exercise Regularly

Exercise can purge your body of gas and reduce discomfort or bloating. Our bodies need movement to keep our bowels moving.

Peppermint

Try natural remedies such as peppermint tea or ginger. These have been shown to help reduce bloating.

Avoid These Drinks

And finally, when you're feeling bloated, avoid certain drinks that can worsen it. These include alcohol, caffeine, and sugary drinks. Stick to water or herbal tea instead.
Bloating is a common and uncomfortable issue, but there are ways to manage and reduce it. By following these simple tips, you can beat the bloat and feel more comfortable in your skin. If bloating persists or becomes severe, consult with a medical professional. 

Summary

Bloating is caused by eating gas-producing foods or swallowing air. Examples of these foods include beans, onions, broccoli, and cabbage. Drinking carbonated beverages can also cause bloating.

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