If you find yourself feeling bloated on a regular basis, you're not alone. Up to 30% of people say they've experienced bloating after eating. Usually caused by excessive gas production, bloating may leave you feeling uncomfortable or even in pain. Fortunately there are steps you can take to reduce your risk of bloating. Try one of these eight ideas to find relief.
- Increase Your Fiber Intake: Inadequate fiber intake can increase your risk of bloating, as well as contribute to other digestive issues. The recommended intake for women is 25 grams of fiber per day, and 38 grams a day for men. Chances are good you're not getting that much: research shows only 5 percent of Americans reach their recommended intake. Increase your fiber intake gradually to improve your digestion while allowing your body to adjust to the change.
- Exercise More: Exercise keeps your digestive system moving, which in turn relieves you of unwanted gas. Get at least 30 minutes of exercise every day to reduce bloat and relieve water retention.
- Supplement with Probiotics: An imbalance of your gut's microbiome can lead to excessive gas and bloating. Supplementing with probiotics can help your body find balance again, reducing bloat and improving your overall health.
- Try a Low FODMAP Diet: Certain forms of carbohydrates known as FODMAPS can be responsible for bloating and other digestive issues. Following a low FODMAP diet may help reduce bloating and other digestive issues. Common high-FODMAP foods include wheat, broccoli, cabbage, beans, apples, and pears.
- Drink More Water and Less Soda: Carbonated drinks can cause gas to build up in your stomach, which leads to bloating. Drink water instead to avoid these gases and reduce your risk of constipation.
- Supplement with Digestive Enzymes: Your body relies on a variety of digestive enzymes to break down the foods you eat. If you're low in a specific enzyme you may find yourself experiencing a greater level of bloating.
- See a Doctor: If you've tried a variety of methods to treat your bloating but haven't found relief, it may be time to see a doctor. They'll help you rule out underlying medical conditions, including Crohn's disease, inflammatory bowel disease, or endometriosis. They may also guide you to additional methods to find relief.
- Try a Greens Powder: Greens powders can be an effective way to reduce bloating. They combine many different approaches to relieving persistent gas. Many include probiotics, digestive enzymes, and fiber. What's more, they're easy to add to your daily diet. While there's no guarantee a greens powder will cure your bloating, they are a delicious and simple way to fill in holes in your daily nutritional needs.