How To Reduce Bloating

It might not be your favourite thing to talk about but have you found yourself dealing with bloating recently? 

There are different types and causes of bloating but I think the thing we all want to know is: how do you reduce bloating? Yes, it’s a really common question! Don’t be embarrassed, all of us have suffered from bloating at some point.

Jump to:

• How to reduce bloating
• Get plenty of sleep
• Stay hydrated
• Get active
• Eat fermented foods
• Food swaps to reduce bloating
• Tea instead of coffee
• Cucumber instead of onion
• Asparagus instead of broccoli
• Still water instead of sparkling
• Banana instead of dried fruit
• Seasonings instead of salt

I’ve got some tips on how to reduce bloating as well as some simple food swaps you can make to help banish bloat!

How to reduce bloating

As I’ve mentioned, there are a number of causes of bloating, which means that some remedies or food swaps may be more effective than others.

The tips below can help with some of the common causes of bloat.

Get plenty of sleep

Try to get plenty of sleep on a regular basis as it helps encourage normal bowel function. Sleep is important for reducing stress, which can also upset the balance of your gut. 

Stay hydrated

When your body is not sufficiently hydrated, it will hold on to the water it does have. This is known as water retention, which is similar to bloating. Make sure you get plenty of fluids to help hydrate your body’s cells but also because water can aid digestion and help prevent constipation too. Drinking water is helpful if you’re also wondering how to stop period bloating. 

Get active

You might not feel like doing your usual BBG workout when you’re bloated but try to get moving. This helps keep fluid moving through your body plus it can also carry gases further through your system, helping to stop bloating.

Eat fermented foods

Kimchi, miso and sauerkraut are fermented foods, which contain probiotics. Fermented foods can help balance the bacteria in your gut, releasing enzymes which break down food and make it easier to pass waste through.

Foods to reduce bloating

Yes, unfortunately, some foods can make you feel more bloated than others. The good news is, you can make some quick food swaps to help stop bloating. That way you can eat more of the foods that make you feel good while knowing how to reduce bloating if it creeps up on you! 

Make these food swaps and see if you notice a difference:

Drink tea instead of coffee

If you feel like you can’t function without a coffee, this one might be hard to hear. While caffeine can stimulate your colon muscles, milk-based coffee can lead to bloating if you’re sensitive to dairy. If you experience bloating after your coffee, try either switching to non-dairy milk or swap to a cup of tea. 

Herbal teas like peppermint or ginger can help soothe a grumbly tummy! Green tea is also a good choice because it has anti-inflammatory properties, which can help food pass through your system more easily.

Eat cucumber instead of onion

Onions contain fructans, which are oligosaccharides and polysaccharides (forms of carbohydrate). Humans don’t have the enzyme needed to break these materials down properly, which can lead to malabsorption. The gut bacteria then ferments the fructans, which may cause bloating, gas and abdominal pain, particularly for anyone with Irritable Bowel Syndrome (IBS). 

While some people may have no issues with onion, others can become quite bloated after eating it. If onion is a problem for you, try adding cucumber to your salad or wrap instead of raw onion. Cucumbers are a natural diuretic so they can help to flush out excess water. 

Eat asparagus instead of broccoli

Raw veggies such as broccoli, cabbage and kale can make some people feel gassy and bloated. To stop bloating, try steaming the veggies first to soften up the fibres, eat smaller portions or swap them for asparagus. 

Asparagus contains inulin, which is a form of dietary fibre and a prebiotic that encourages the growth of good gut bacteria, improving the digestive process.

Drink still instead of sparkling water

It might be healthier than soft drink but sparkling water is also carbonated — which can cause bloat. Switch to plain still water if you feel bloated after sipping the bubbly kind!

Eat a banana or kiwifruit instead of dried fruit

When a piece of fruit is dried, it makes the natural sugars and fibres more concentrated. The bacteria in your colon can start fermenting any sugar and fibre that hasn’t been digested — leading to a buildup of gas. Either drink some extra water whenever you eat dried fruit or switch to whole fruits instead.

Both banana and kiwifruit are sources of potassium, which helps rid your body of sodium. Kiwifruit also contains an enzyme called actinidin, which can help speed up digestion. 

Use seasonings with less salt

Eating too much salt is one of the most common causes of bloat. Excess sodium causes fluid buildup, which can lead to water retention and bloating. Swap salt for herbs and spices or low-sodium seasonings. 

Spices like turmeric, or herbs like rosemary, can help to aid digestion and reduce bloating. Try adding tummy-soothing seasonings like ginger to your meals too. Ginger is an anti-inflammatory and helps keep things moving throughout your gastric system. 

That’s how to reduce bloating with food swaps

Were some of your favourite foods on the list? Remember that food affects everyone differently and this list is just a few of the common food triggers. Just because some of these foods can cause bloating, don’t feel that you have to cut them out completely. For some people, it might mean avoiding these foods when stressed or when you have an upset stomach. 

Knowing which foods can trigger bloating for you means you know what to watch out for — so you can cut back, swap or simply be prepared and make some lifestyle changes instead!