Bloating is one of the most uncomfortable and frustrating symptoms of digestion and can often lead to nausea and, in more severe cases, pain after a meal. While bloating is a common symptom of digestion and is often harmless, getting to the bottom of bloating and eliminating some of its potential causes can have an overall impact on our health and well-being.
“The term bloating is used to refer to an uncomfortable feeling of tightness, pressure, or fullness in our midsection.” Brittany Werner, MS, RDN, LDNtraining director Working against gravity, Tell us. While we often associate bloating with an expansion of the belly or abdomen, Werner says that is not always the case and sometimes the sensation of bloating can be experienced without obvious visible detection. Instead, you may notice that your pants feel a little tighter than usual, which Werner says can last anywhere from a few hours to days in more extreme cases. “Swelling can range from mild discomfort for some to severe pain in other cases,” he adds, explaining that generally This goes away but, for some, it is a recurring problem.
Ahead, we explore common causes of bloating and how to get rid of it with several key digestion tricks.
Common causes of bloating
Before we delve into how to get rid of bloating, it’s important to understand the common causes of bloating, as this could allow you to avoid discomfort in the first place. According to Werner, some of the most common causes of bloating revolve around eating habits, such as eating too quickly and overeating. Constipation, food intolerances, and hormonal fluctuations (such as those experienced during menstrual cycles) can also cause bloating. Additionally, eating foods high in added sugars and fats can affect the body in ways that cause you to feel (and sometimes look) bloated.
How to get rid of bloating
Getting rid of bloating starts with eliminating some of the common causes we have control over, such as minimizing sugar and saturated fat intake and avoiding foods we might have intolerances to. You can also get rid of bloating by practicing mindful chewing and taking your time when eating so as not to inhale too much air and therefore create bloating. From there, it all comes down to your digestion.
“Digestion is a vital bodily function in which our body processes the food we eat and extracts nutrients to provide us with energy,” says Werner. One of the best ways the body eliminates bloating is by using its natural digestive enzymes, which Werner says are natural proteins that break down food and aid in the overall digestion process. “Digestion begins in the mouth when our saliva begins to break down food into a form that can be used by the body,” she explains, noting that our stomach, small intestine, and pancreas produce digestive enzymes. “The pancreas is the center of digestion because it produces the most important digestive enzymes, which are responsible for breaking down micronutrients, carbohydrates, proteins and fats.”
That said, some people don’t have enough digestive enzymes or their bodies may not release them as they should. “This condition is known as exocrine pancreatic insufficiency (EIP) and means that they cannot break down certain foods and absorb nutrients,” explains Werner, noting that the condition is quite rare and generally occurs more frequently in people with medical conditions such as type 1. .and type 2 diabetes, inflammatory bowel disease (IBD), and pancreatic cancers. “Common symptoms of digestive enzyme insufficiency include abdominal pain or cramps, excessive bloating, sudden diarrhea, gas, oily stools, and unexplained weight loss,” adds Werner.
In some cases, taking a digestive enzyme supplement can help eliminate bloating (more on this below!).
Digestion Tricks to Get Rid of Bloating
As mentioned, there are several ways to get rid of bloating through changes to your lifestyle and eating habits, as well as medically addressing digestive conditions like PID. Below, we look at some of the best digestive tricks for bloating.
Watch your fiber intake
If you don’t normally include many high-fiber foods in your diet and want to improve your overall diet, Werner recommends going slowly at first. “Gradually increase your fiber intake to allow your digestive system to adjust,” he explains, noting that high-fiber foods can cause gas and bloating, especially if you’re not used to eating them regularly. “Aim for soluble fiber sources like oats, beans, and fruits, as they are gentler on the digestive system.”
Limit gas-producing foods
Another way to get rid of bloating is by identifying and reducing foods that are known to cause gas, says Werner. These include beans, broccoli, cabbage, onions and carbonated drinks. “These may be a little different for each person, as no two digestive systems are the same, so be patient when adding and removing foods,” explains Werner. “Pay special attention to artificial sweeteners, which can also contribute to bloating,” she adds, noting that things like sorbitol, mannitol, and xylitol are sweeteners to watch out for.
Manage serving sizes
To get rid of bloat, Werner also recommends watching your portion sizes. “Eating large meals can put extra pressure on the stomach and cause bloating,” he explains. “Consider eating smaller, more frequent meals throughout the day to help reduce the overall volume of your stomach.”
Be mindful when chewing
Werner also recommends slowing down and practicing mindful eating. “Chew your food well and eat slowly to avoid swallowing air, which can contribute to bloating,” he notes. Since we’re often preoccupied with other things around us when we eat, like our phones or television, Werner says it’s important to be more mindful and make food the center of your attention when you eat. “Sit down, chew your food slowly, and eat it with purpose; this will allow the digestive enzymes in your saliva to work.”
Hydrate, hydrate, hydrate
Water intake (or lack thereof) is another reason we may experience bloating. “Drink plenty of water throughout the day to help prevent constipation, which can contribute to bloating,” says Werner. For most non-athletes, Werner recommends starting with 64 ounces of water per day. But, if you live in a warm climate or are very active, you may need to drink more water. In addition to drinking water, Werner recommends limiting carbonated drinks as the bubbles can contribute to bloating.
Identify food sensitivities
Since food sensitivities can cause bloating and digestive discomfort, Werner says identifying them can make a big difference. “Keeping a food diary to track your foods and symptoms can help identify specific foods that may cause bloating or discomfort,” she explains. “If you notice a correlation between foods and symptoms, consider an elimination diet under the guidance of a registered dietitian or help better understand and eliminate potential trigger foods.”
Take Flatter Me from HUM Nutrition to get rid of bloating
Aside from these bloating tricks, incorporating a digestive enzyme supplement into your daily ritual could also help alleviate symptoms. HUM Nutrition Flatter Me is specifically formulated to combat bloating and promote overall healthier digestion thanks to its formulation, which includes 18 full-spectrum digestive enzymes plus mint, ginger, and fennel seeds.
“In traditional medicine, peppermint is widely recognized for helping to relieve digestive problems,” says Werner. He notes that some studies suggest that plant compounds found in mint “may inhibit the activity of immune cells found in the intestine, which may contribute to bloating.” Additionally, peppermint is known to relax the intestine, which can relieve intestinal spasms along with the bloating and pain that accompanies them.
Ginger is another powerful ingredient to support digestion. “One of the natural components of ginger benefits gastrointestinal motility, [which is] the speed at which food reaches the stomach and continues through the digestive process,” explains Werner. “Adding ginger to your diet can encourage efficient digestion, preventing food from staying in the intestine for too long and potentially causing bloating,” she adds.
Fennel seeds also benefit digestion by providing additional fiber to your diet. “They are known to have several health benefits, including anti-inflammatory benefits and helping to relieve irritation in the intestines,” says Werner. “Fennel seeds can also relax the muscles in your intestines, which can help relieve constipation,” she adds, noting that some studies also show that fennel seeds can also prevent gas.
Food to go
If you’re wondering how to get rid of bloating, the best thing to do is to consider your eating habits first, as bloating is often caused by how quickly we eat, what we eat, and how much we eat. Additionally, ensuring your body stays adequately hydrated can help support overall digestion health and the elimination of waste through the body more efficiently, preventing the possibility of bloating. And, if you find that you need a little more support, incorporating a digestive enzyme supplement like HUM Nutrition Flatter Me can be an effective remedy to do just that.
