Bloating: The Most Natural Ways to Quickly Reduce It

Bloating often comes with a lot of discomfort. It affects the way we feel and how we see ourselves in the mirror. Sometimes bloating can be so painful, causing cramps when we least expect them.

For many years, I have struggled with my body image, greatly influenced by the feeling of being bloated. I have tried many different ways to reduce or get rid of the bloating and have created a list of the most helpful strategies that I have used over the years.

Before I begin, I want to mention that bloating is a natural reaction. It is a common part of the body’s digestive process. To is our body signalling to us that there may be a need for dietary and lifestyle adjustments. When we recognize that bloating is indeed natural, it encourages us to practice mindful eating, such as eating slowly and chewing thoroughly.

Instead of seeing bloating as a problem, consider it an opportunity to explore practical solutions. For example, making sure you are staying hydrated, incorporating probiotics, and engaging in mindful movement to improve digestion.

So let’s Now get on with that list.

The Bloating Hero: Peppermint

I swear by anything with peppermint in it—it’s been around for ages, aiding the ill in Ancient Egypt, popular for stomach issues in Rome and Greece, and used for indigestion, colds, and headaches in the Middle Ages. Today, it is also being used for therapy practices.

You can get the herb in many different forms, including:

• Using fresh peppermint leaves is, in my opinion, the best way to consume it. To get the best results, place the leaves into a teapot with an infuser or a strainer, fill it with boiling water, and let the flavour steep for a few minutes. Enjoy the refreshing and aromatic taste of homemade peppermint tea! However, if you need something quick and ready-made, then store-bought peppermint tea will also suffice.
• Peppermint essential oils can be used in many different ways, including:
  -Dilute a few drops with a carrier oil and massage it onto the abdomen to relax digestive muscles.
  -Inhaling the aroma through a diffuser to support the digestive system.
  -For a warm compress, mix peppermint oil with warm water, soak a cloth, and apply it to the abdomen.
• Peppermint capsules: I have been using peppermint capsules throughout all my admissions in hospital. They are a great, simple way to quickly consume peppermint without having to wait for ages for your tea to cool down so that it is drinkable.
  However, if you struggle to swallow tablets due to their size, then I wouldn’t recommend them. The size of the capsules can vary depending on which ones you buy. Furthermore, they have almost an instant effect, causing a lot of farting and burping.

Legs up and Chill

This method has helped me on so many bloated days. It is often referred to as the “legs up on the wall” pose (Viparita Karani in yoga). It helps improve your digestion, relieves pressure, encourages relaxation and circulation.

To try this method:

1. Find a clear wall space.
2. Lie on your back with your hips as close to the wall as possible.
3. Extend your legs up the wall, keeping them straight. Or you could also do the splits (haha)
4. Rest your arms by your sides, palms facing up.
5. Breathe deeply and relax in this position for 5-15 minutes.

When I do this, I often use this time to read my book or watch something. You may find that after a few minutes you might start getting pins and needles in the legs. If so, then take a small break and return (if needed) when you feel ready to.

Staying Hydrated

Staying hydrated is so important.

Some people mistakenly associate staying hydrated with drinking alcohol, fizzy drinks, caffeine, or juices, but that is NOT the case. While these beverages contain liquids, they do not effectively hydrate the body like water does.

Drinking water helps to flush out excess sodium and toxins from the body, which may be contributing to your bloating. Additionally, staying hydrated helps to regulate the digestive system and prevent constipation, which can also lead to bloating.

However, I understand that some people find it challenging to drink plain water. There are however alternative options to make hydration more enjoyable.

For example, using a water bottle with a fruit infuser or adding flavoured tablets can provide a refreshing twist to your water, making it easier to stay hydrated.

I highly recommend getting a Waterdrop bottle, which comes with flavoured tablets. With a range of different flavours, it makes drinking water enjoyable and convenient.

Probiotics

Including more probiotics into your diet is also a bloating hero. Probiotics come in products like kefir, kimchi, fermented products and Yoghurt.

However, solely relying on fermented foods for probiotics can be inconvenient. Factors like wanting control over dosage, facing dietary restrictions, or simply finding the regular consumption of these foods impractical.

But luckily for us, there is an alternative for almost anything nowadays. Probiotic tablets offer a convenient solution, allowing for precise dosage control, flexibility, and suitability for various dietary needs and preferences. You could also add this Probiotic drink powder to your water, adding flavour while also consuming probiotics and staying hydrated.

Walking to Reduce Bloating

Going out for a walk is not only good for your mental health, but it also supports digestion.

By walking, you stimulate the muscles in your abdomen, helping to move food through your digestive tract more efficiently.

Additionally, walking encourages bowel movements, preventing constipation and reducing bloating.

Moreover, walking promotes blood flow throughout the body, including the digestive organs, which aids in the efficient breakdown and absorption of nutrients, further reducing bloating.

I find both walking for digestion and consuming peppermint to be incredibly beneficial. Not only does walking aid in digestion, but it also serves as a form of self-led therapy, contributing to my overall well-being.

Practising Mindful Eating to Reduce Bloating

When We Eat Can Cause Bloating

When we eat has an effect on how well our body can digest the food. For example, Consuming a large meal just before bedtime doesn’t allow your body enough time to digest the food properly. This is because the body’s ability to process food slows down during sleep.

Similarly, prolonged periods without eating or irregular eating patterns can lead to overeating when food is finally consumed, contributing to bloating.

What We Eat Can Cause Bloating

Not only are the timings important, the food choices we make and our eating patterns, also contribute to bloating. Certain foods are harder to digest then others, for example high carb foods, fibre, high-sodium foods or artificial sweeteners. These food groups include:

High Carb~Beans, Lentils, Brussels sprouts, cauliflower, whole grains, and some fruit.

High Fibre Foods~ Beans and legumes, nuts and seeds, dried fruit, whole grains.

Artificial sweeteners~ Sorbitol (found in sugar-free gum and candies), Mannitol, Xylitol, Aspartame, Sucralose.

High-Sodium Foods~ processed foods, packaged snacks. Fast foods, some cheeses.

How We Eat Can Cause Bloating

Eating too quickly or not chewing your food thoroughly can make it harder for your body to break down the food, leading to the introduction of excess air into the digestive system. This excess air can become trapped in our bodies as gas, contributing to bloating.

Additionally, rapid consumption doesn’t give your stomach enough time to signal to your brain that you’re full, often resulting in overeating and subsequent bloating. Furthermore, eating while stressed can affect digestion, as the body’s “fight or flight” response can slow down the digestive process.

It is so important to find a time in the day to ensure you’re nourishing your body properly, although this can be challenging depending on your job. Strategies such as meal prepping during weekends or free time, planning meals with a weekly meal plan and grocery list, and setting specific times for meals can help ensure regular breaks for eating. Carrying snacks in your bag or pockets is also a convenient way to have healthy options available throughout the day.

Summary

I hope this blog has provided you with helpful ways to reduce your bloating. Even though it may be uncomfortable, remember that it is natural and will subside after some time. It’s important to note that being bloated doesn’t mean you have gained weight or are fat; it is just trapped gas.

Thank you for reading xx