Bloating can be frustrating and uncomfortable. If you struggle with bloating, you are not alone! Managing bloating often requires a combination of lifestyle adjustments and professional guidance for effective management. Here’s a holistic approach to help reduce bloating and improve digestive health:

1. Stay Hydrated
When we are dehydrated our body will retain extra water as a defense mechanism. Drinking 2-3L of fluid daily will ensure you are adequately hydrated and will help to reduce constipation; which is often the main culprit of bloating! Herbal teas like peppermint or ginger can be especially soothing for the stomach.
2. Eat Smaller, More Frequent Meals
Instead of eating three large meals, try eating three smaller meals and two-three snacks daily. Smaller more frequent meals are easier to digest throughout the day and can reduce gas buildup that can make you feel bloated. Consistent meals help to keep digestion steady throughout the day to reduce bloating.
3. Reduce Salt Intake
High sodium intake can cause water retention, leading to bloating. The main source of salt in our diet is processed foods, so aim to cook at home as much as possible. Instead of using the salt shaker when cooking, opt for fresh herbs and spices to add flavor to your meals instead.
4. Avoid Carbonated Drinks
Carbonated drinks release gas in the digestive system, which can lead to uncomfortable bloating. Swap sodas or carbonated water with still water, herbal teas, or infused water to stay hydrated without the extra gas buildup.
5. Slow Down and Chew Thoroughly
Eating too quickly or not chewing thoroughly can cause you to swallow excess air, leading to bloating. Take your time when eating, savor each bite, and aim to chew each bite at least 30 times (we are aiming for apple sauce consistency!). The digestion process starts in our mouth and the more we chew our food the easier it will be for our body to break the food down in our digestive system.
6. Banish Tight Clothing
Tight clothing around the waist adds pressure to your abdomen, which not only feels uncomfortable but can also make bloating worse by restricting natural digestive movement. Opting for looser clothing gives your stomach room to expand throughout the day, helping to relieve pressure and ease bloating. Plus, being comfortable in your clothing can help you feel more relaxed, which is important, as stress can often intensify digestive issues.
7. Limit Foods That Cause Gas
Certain foods are more likely to cause gas and bloating, such as beans, lentils, onions, broccoli, cabbage, and cauliflower. If you’re sensitive to these foods, try limiting your intake or finding substitutes that are easier on your digestive system.
8. Avoid Artificial Sweeteners
Artificial sweeteners can contribute to bloating because they are often difficult for the body to digest. Ingredients like sorbitol, mannitol, and xylitol, commonly found in sugar-free products, pass through the digestive system without being fully absorbed, which can lead to fermentation in the gut. This fermentation process produces gas, resulting in bloating and discomfort. Check your labels for ingredients ending in “ol” to know if there are artificial sweeteners hidden in your packaged foods.
9. Incorporate Regular Physical Activity
Exercise helps stimulate the digestive tract, which can relieve bloating by reducing the time food takes to pass through the gut. Even a short walk after meals can promote digestion and ease bloating.
10. Manage Stress Levels
Stress can interfere with digestion, leading to symptoms like bloating and discomfort. Mindfulness, meditation, or deep breathing exercises can help you manage stress levels and keep your digestive system balanced. Practicing stress management techniques before meals can help shift your body into a relaxed “rest and digest” state, optimizing digestion and reducing issues like bloating. One effective technique is diaphragmatic breathing: taking a few slow, deep belly breaths before meals can calm the nervous system, signaling the body to focus on digestion
Final Thoughts
Bloating is uncomfortable, but it’s often manageable with simple lifestyle changes. By incorporating these tips, you can reduce bloating, support digestion, and feel more comfortable in your daily life. If bloating persists or is accompanied by other symptoms, consulting a healthcare provider may be a good next step to rule out underlying conditions. If you need assistance with implementing any of these strategies book in with Coastal Nutrition today!