8 Best Ways to Relieve Bloating

Of course, most of us know that beans have a reputation for being “gassy.”

If you believe that food is a major contributor to your bloating problem, you may want to educate yourself on the low FODMAPs theory. Although this theory was developed as a way to better understand IBS, its researchers took a close look at certain foods to evaluate the effect that they have in the body. Their theory is that certain foods are more likely to result in an increased volume of both gas and liquid in the small and large intestine. This higher volume may contribute to the symptom of bloating. If you don’t have IBS, you may not need to follow a strict low FODMAPs diet, but you might benefit from avoiding high FODMAPs foods in favor of low FODMAPs foods whenever possible.

What foods are considered non-gassy? Foods with protein or healthy forms of fats are generally well-digested and do not contribute to intestinal bloating.

Salty foods are another group of food to avoid. Salty foods can contribute to water retention and therefore make you feel bloated. More importantly, you need to know that the health problems associated with excess salt intake can go far beyond feeling uncomfortable in your clothes. Excessive salt intake can increase your risk of heart problems, as well as other serious health conditions.

So, skip the salt shaker and pay careful attention to what you are eating. Read labels! The sodium (salt) content of many prepackaged convenience foods can be quite high. Whenever possible, prepare your own foods using whole ingredients to ensure that your salt intake is in a healthy range.

Could the cause of your bloating be a specific class of food? Many people today are talking about gluten sensitivities and lactose intolerance problems, but it’s essential to identify such a problem in a scientific way, rather than randomly ruling out a class of foods and possibly setting yourself up for nutritional deficiencies. First, you need to speak with your doctor, who may recommend diagnostic tests. He or she may also recommend the use of an elimination diet, followed by a challenge phase in which you slowly reintroduce the food back into your diet.

If you feel that your bloating appears to be food- and gas-related, talk to your doctor about trying a probiotic. Many people have heard of probiotics only through commercials for yogurts that contain added probiotics. These “friendly” bacteria appear to work by optimizing the bacterial balance within the digestive tract, thus reducing symptoms of gas and bloating. Although research support for their effectiveness has been mixed, in part due to the fact that there are a wide variety of strains, side effects appear to be minimal or non-existent. Yogurt may not be the best option due to all of the added sugar, but you can get your probiotics in through the use of a supplement or by eating fermented foods.

Our bodies evolved based on an active lifestyle, but nowadays most of us have very sedentary lifestyles. If you are feeling bloated, it means that your body is retaining something, e.g., retaining fluid or gas. Exercise is one of the ways that our body sheds things. Through the movement of exercise, fluid is flushed through our systems, and gas is encouraged to make its way through our digestive systems. So go for a walk, a jog, or whatever form of physical activity that you enjoy. If you are stuck at your desk working, you could walk to the water cooler or do some simple twists; the whole point is just to get things moving.