How to Relieve Bloating Naturally
If you’ve ever been bloated in a social situation, you know that it can be quite the damper.
It’s normal for everyone to feel bloated sometimes, but if you frequently experience bloating, your gut may be trying to tell you something.
Here are 10 ways to naturally get rid of bloating when it arises, as well as some tips to prevent bloating from happening in the future.
These methods can be used right at home in your own kitchen and will help you feel more comfortable in no time.
What exactly is bloating?
Bloating is when you experience uncomfortable tightness or pressure due to excess production of gas in the GI tract. There are many things that can cause bloating, some are obvious like foods we don’t tolerate well, but other causes like bacterial and hormonal imbalances may also be contributing factors.
Causes of bloating can range from simple, avoidable situations to complex GI tract issues. If you experience ongoing bloating and can’t get to the bottom of it, it’s important that you work with your doctor or wellness practitioner to appropriately address the root cause of your symptoms.
Common causes of bloating
Swallowing too much air
Eating too fast can cause us to swallow too much air, which can cause bloating in the digestive tract. This may sound bizarre but I used to get very bloated while riding my bike long distances. I realized I was mouth breathing and taking in too much air while exercising. Being bent over on my bike trapped the gas and caused so much back and shoulder pain that I would have to get off my bike, lay on my side with one arm over my head and have someone pull on the arm to release the muscle tension that was trapping the gas. Needless to say, it was a sight to see and the belching that this stretch produced gave immediate relief. I became mindful of always riding with my mouth closed and that eliminated the problem.
Fascial Restrictions
Fascia is a suspensory system made up of connective tissue which wraps itself around every organ, muscle, bone and gland throughout the body. This fascia can get restricted by a food intolerance, bacterial infection, stress, scar tissue, sports injury, and posture imbalances. When the fascia gets restricted it puts whatever organ or muscle it's supposed to be supporting into a vise-like grip. In the digestive tract this can cause gas build up resulting in recurring bloating. Visceral manipulation is a fascial release technique that can release these restrictions and alleviate bloating. We offer this therapy at our office or you can find a visceral manipulation therapist here.
Stress
Stress is an ongoing topic in digestive health because of the emerging and fascinating research on the gut-brain connection. When we feel stress, our adrenal glands produce the hormone cortisol, which prevents the release of digestive enzymes. Cortisol activates our “fight or flight” response, which causes the body’s resources to be directed away from the digestive tract and towards fight or flight organs like muscle tissue. Basically the body says, “we can worry about digestion once we’re safe.” But unfortunately, since many people are chronically stressed, “safe” never comes, which can have long term effects on our gut health. This is why you will feel more bloated if you work through lunch, eat while checking emails or driving in the car, or have stressful conversations during mealtime. The body needs to feel safe and relaxed to digest food properly.
Hormones/Hormonal Imbalance
Increased production of estrogen and progesterone during the female menstrual cycle can cause the body to retain more fluid, which is why many women tend to feel bloated during their period. However, hormonal imbalance can happen regardless of the menstrual cycle when the body produces too much or too little of certain hormones at any given time. Hormonal imbalance affects both men and women and bloating is often a side effect.
Food intolerances
Bloating could be a sign that your gut does not tolerate a certain type of food. Many people have trouble digesting beans & legumes, dairy, gluten and/or certain types of gas producing vegetables.
Too much fiber too fast
Fiber is a wonderful nutrient that we should all be consuming, but too much of anything is never a good thing. Most Americans are deficient in fiber, and most adults benefit from 35 grams of soluble fiber daily for bowel regularity. It’s important that when you increase your fiber intake you do so slowly and also increase your water intake to keep the fiber hydrated. Too often people increase fiber too quickly and aren’t hydrated enough to have it work for them. This can result in bloating.
Dysbiosis
A condition caused by an imbalance of microbial diversity in the GI tract, dysbiosis is a disrupter to the gut ecosystem and can cause a number of symptoms like diarrhea, indigestion, constipation and bloating.
Intestinal permeability (leaky gut)
Inside the walls of your intestines are all these tiny cells that act like security guards to the bloodstream, deciding which nutrients can enter and which are not allowed. When the lining of your intestines is damaged, it’s as if some of those “security guards” disappeared and pesky little critters (toxins, bad bacteria, etc.) are able to sneak through. This causes inflammation inside the gut which can lead to many issues: headaches, joint pain, fatigue, cramps, gas and bloating.
How to relieve bloating quickly
Luckily, bloating comes and goes for most people. But it can still be quite uncomfortable when it does come around, and frustrating if we’re unaware of the cause.
Fortunately, in instances when bloating does arise, there are a few holistic remedies we can implement to lessen symptoms quickly.
Go for a walk
Studies have shown that light physical activity helps get the bowels moving and decreases feelings of bloat in most people even more so than gas-reducing medication.
Sip peppermint tea:
Peppermint has a lot of soothing properties on the digestive tract and has been known to relax intestinal muscles which allows stool and gas to pass through more easily.
Abdominal massage
Abdominal massage can also help move stools along and relieve cramps & feelings of tightness in the belly. Apply a bit of coconut oil to your hands and start on the lower right side of your belly, just to the left of your hip bone. Rub in circular, upward motions until you reach the ribcage. Then move straight across to the left side and down. Repeat for 2-3 minutes.
Add fennel seeds to your tea:
Fennel helps relieve constipation and helps keep things moving in the digestive tract. Studies have shown that women who drank herbal tea with fennel seeds had 4 more bowel movements over 28 days than those who did not.
Sip on herbal bitters:
Bitters can help produce stomach acid which can ease feelings of bloating, gas, heartburn and nausea. If you like to host or make cocktails, you probably already have a bottle of Angostura orange bitters in your cabinet! Drop ¼ tsp into a glass of sparkling water and sip to ease digestive discomfort.
Warm bath or heating pad:
The warmth on your belly can help ease abdominal pain and reduce stress on your GI tract.
Herbal teas
Try regularly enjoying herbal tea with any of the following herbs:
Dandelion
Lemon Balm
Chamomile
Ginger
Wormwood
Gentian Root
How to Reduce bloating long term
While the above tips help to quickly ease bloating, there are also some lifestyle changes we can make that will help reduce & prevent bloating over time.
If you struggle with frequent bloat, try some of these tips:
1. Identify and avoid triggering foods:
Keeping a food journal can be a helpful way to identify what foods make you feel abnormally bloated. Once identified, reduce or eliminate those trigger foods. You may also need to supplement with a digestive enzyme to aid in the digestion of these foods. Consult with a healthcare professional to determine which supplement would be best.
2. Practice mindful eating:
Chewing slowly, being present with our meals, and slowing down when eating can help ease stress in the GI tract and reduce the amount of air being swallowed.
3. Monitor fiber intake:
Fiber is a fabulous nutrient with a whole host of benefits to our gut, but too much of it can lead to discomfort. Aim for 30g per day, and if you’re nowhere near this, increase slowly as too much at once can cause discomfort. Here is a link to our top ten soluble fiber foods.
4. Exercise:
Moving your body regularly is one of the best things you can do to support healthy bowel movements and regular digestion.
9. Cook with spices:
Fennel, cardamom, black pepper, cinnamon, garlic, ginger, anise, turmeric and caraway are all great spices that have been shown to soothe the stomach. Make a homemade chai with whole spices, or try this simple fennel & ginger tea
10. Eating bananas or cooking with dandelion greens
Bananas and dandelion greens are a great way to counteract bloating due to their high levels of potassium, which decreases water retention in the body.
11. MCT oil
MCT oil has been shown to promote the growth of healthy gut bacteria, which can aid in reduced bloating. MCT oil is found naturally in whole milk, butter and coconut oil. You can also buy 100% MCT oil and add a tablespoon to your coffee or smoothie in the morning. Just be sure if you’re using 100% MCT oil, you start with a small amount (1 tbsp), as too much can cause more stomach discomfort.
12. Reduce Stress
Stress wreaks havoc on the body and can lead to a multitude of problems: poor sleep, anxiety, weight gain, and GI issues that lead to symptoms like gas and bloating. The external stressors of life aren’t going anywhere, so it’s important to develop your own tools to relieve stress and use them regularly. Make a habit of things like meditation, journaling, walking, yoga, light reading or whatever feels relaxing and soothing to you.