We've all been there, you're bloated and you're wondering - how can I get rid of bloating quickly?
When you have IBS, IBD, or another relatively common digestive issue, you’re probably no stranger to bloating. It’s a common symptom when your digestion is out of balance, and it can be extremely uncomfortable and even painful at times.
Most people will suffer from bloating at many points in their lives, even if they don’t have IBS. It’s a normal response to eating a large volume of food, especially if this food naturally stimulates excess gas production.
But there becomes a point at which your stomach becomes swollen and painful, and you end up searching for a natural remedy for bloating. But before we go into the best ways to stop bloating, let’s talk about why bloating happens in the first place.
What is Bloating and Why Does it Occur?
Bloating is something that happens to all of us. It is caused by excess gas in the digestive system, more specifically in your intestines. This build-up of gas results from swallowed air.
Although everybody swallows air when they eat, some people ingest more than others, and this can lead to more bloating. In particular, you are more prone to swallowing more air if you:
- Are eating and drinking very quickly
- Chewing gum
- Drink fizzy drinks
- Wearing poorly fitting dentures
- If you supplement with bloating, consider switching to vegan protein powder
There are also a range of medical conditions that lead to you becoming extremely bloated, including:
- Irritable bowel syndrome (IBS)
- Inflammatory bowel disease (IBD), which includes Crohn’s disease and ulcerative colitis
- Celiac disease or gluten sensitivity
- Gastroesophageal reflux disorder (GERD)
- Eating disorders, such as anorexia nervosa and bulimia nervosa
- Giardiasis (parasitic infection in the intestines)
- Hormonal changes, such as during menstruation in women
- Impairments in gut motility or absorption
- PMS or period bloating
These conditions may lead to additional symptoms, including dehydration, constipation, diarrhoea, and painful cramps.
Bloating can also result from more serious medical conditions, such as:
- Ascites (fluid in the abdominal cavity)
- Perforation in the digestive tract
- Kidney or liver failure
- Pancreatic insufficiency, leading to a lack of sufficient digestive enzymes
Quick Ways to Reduce Bloating
When you’re feeling extremely bloated, you need remedies that will provide natural gas relief (insert link to blog 1). Thankfully, there are plenty of simple ways in which you can reduce your bloated stomach without having to reach for medications.
Here are the best bloating remedies that can get rid of that excess gas quickly, so that you can continue with your day.
Digestive enzymes are made naturally in the body. They are secreted from your salivary glands and exocrine organs, such as your mouth, stomach, small intestines, and pancreas.
They help your body to help break down the food you ingest into smaller molecules that can then be absorbed into your bloodstream and used by your cells to make energy.
If you have IBS, IBD, or Exocrine Pancreatic Insufficiency (known as EPI, a medical condition that causes your pancreas to produce an insufficient number of digestive enzymes), you might benefit even more from supplementing with exogenous digestive enzymes. These supplements contain one or more kinds of digestive enzymes to enhance your digestion and provide gas relief.
Taking digestive enzymes can reduce bloating quickly by speeding up digestion and decreasing gas production - giving you much needed gas relief. They're easy to swallow and are best taken prior to your meals.
In A Dose for Bloating, we have a proprietary blend of 6 digestive enzymes to make sure your gut it getting the assistance it needs with digesting food properly!
Try Herbal Remedies
Herbal remedies or herbal teas are a great natural remedy for bloating. Herbal remedies are very effective with reducing bloating or helping with gas relief, including ginger, lemon, and peppermint.
Ginger is an amazing spice that is known for its bloat-reducing, antioxidant, and anti-inflammatory effects. It can be taken as a pre-mixed herbal tea, or you can take a tablet with ginger extract in to experience the incredible digestive benefits that it provides.
Alongside ginger, you can also add a squeeze of lemon juice and some turmeric to further enhance your digestion.
Peppermint tea, peppermint oil and peppermint leaf are other great ways to relieve discomfort and bloating. Peppermint can calm the muscles in your stomach and colon, which reduces cramping. It can also increase the secretion of bile from the liver, which enhances the breakdown and absorption of dietary fats.
Sipping on a peppermint tea after eating a large meal can slow down your digestion and decrease gas production, which relieves symptoms of IBS and GERD.
Our formula contains 7 plant extracts including peppermint, ginger, liquorice root and more!
You can get diuretic medications from your doctor, but why take those when you can find diuretics in nature?
Foods such as lemon, fennel, celery, and asparagus are all natural diuretics. This means that they help your body to get rid of excess water and this can enhance your digestion and provide gas relief. They all have natural fibre that feeds the beneficial bacteria in your gut and helps to move food along your intestinal tract.
Fennel contains amazing plant compounds called anethole, estragole, and fenchone. These phytocompounds have anti-spasmodic properties, meaning they decrease cramps and pains in your digestive tract.
Asparagus has lots of asparagine, which is an amino acid that decreases water retention in your gut, helping to decrease bloating.
Try incorporating these foods into your diet every week, especially if you're feeling particularly bloated.
Potassium is an important mineral in the body that helps to regulate fluid balance in your body. Therefore, eating foods that contain lots of potassium can help to reduce fluid retention in your digestive tract, and decrease bloating and discomfort.
High-potassium foods include bananas, avocados, potatoes, and dried fruit. Make sure to keep some of these easy-to-eat, potassium-rich foods at home, ready for when you need a natural remedy for bloating.
Chop up some bananas and eat them with some peanut butter, grab a handful of raisins and sultanas, or have half an avocado on toast. These foods will speed up your digestion and keep the bloat at bay.
If you have a blender at home, you could even create a healthy, potassium-rich smoothie to enjoy for breakfast or as a mid-afternoon snack.
Medium-chain triglycerides (MCT) are a healthy type of fat that can be easily broken down in the body. MCT oil is a pure form of MCTs that is very quickly digested and absorbed in your digestive system, providing an immediate source of energy for your cells.
MCT oil can be added to your coffee to create what is known as Bulletproof coffee, or you can add a tablespoon to your smoothies. Because the body can quickly and easiy break MCTs down, MCT oil can aid weight loss, reduce blood sugar and insulin spikes, and reduce digestive issues.
Probiotics are live bacteria, such as Lactobacillus and Bifidobacterium, that boost your gut health when ingested. You can take them in the form of supplements (such as capsules or tablets) or you can ingest them through fermented foods, such as sauerkraut, kimchi, and kefir.
The live bacteria found naturally in probiotics help to balance out the levels of 'good' and 'bad' bacteria in your gut, and this can make all the difference when it comes to your digestion. Therefore, taking probiotics each day can relieve bloating and provide some much-needed gas relief.
When taking probiotics as a supplement, make sure to check the potency of the product. This refers to the number of live bacteria that the supplement contains. Researchers recommend taking probiotics that contain at least 1,000,000 viable CFUs (colony forming units) per gram of product.
This is the minimum amount of CFUs required for the probiotics to be effective. Any lower and there is a risk of the bacteria not being able to survive the digestive process in your body.
Make sure that you're getting a high-quality, effective product by finding a reliable and trustworthy probiotics supplement company.
Switch to Vegan Protein
With so many people taking protein in the UK, it's not uncommon to here that people have bloating or upset stomachs after taking protein. This is normally due to the whey the protein is made of, which can be tough to digest - especially those who are sensitive to dairy.
In its place, you could switch to a vegan protein powder that is made from pea protein. It's a lot easier to digest and produces a lot less gas in your digestive tract - causing less bloating and discomfort.
Digestive issues and bloating can be extremely uncomfortable and painful to deal with. They can even begin to affect your daily living.
Luckily, there are plenty of easy and natural ways that you can get rid of the bloat and reduce digestive symptoms.
Keep lots of herbal teas, natural diuretics, and high-potassium snacks in your cupboard. Invest in some high-quality digestive enzymes. Find some great MCT oil to add to your hot coffees in the morning.
When it comes to gas relief, what works for one person might not work very well for another. Next time your stomach is bloated or your IBS is flaring up, try a natural remedy for bloating from the list above. If your bloating is particularly bad, you can try multiple remedies from the list above to see which combination works the best for you.
Before you make any drastic changes to your diet or lifestyle, make sure to consult a healthcare professional first. This is especially important if your bloating is the result of a medical health condition, as changing your usual routine might make your condition worse if you’re not careful!