Whether it be from trapped gas, inflammation or water retention, bloating can creep its way into your everyday life in a variety of ways. But for every root cause, there should be a solution, right?
Unsure of which type of bloating you may be experiencing? Check out our blog on what causes bloating first to better uncover which remedy is best for you.
Top Natural Bloating Remedies
Combat “normal” bloating with…
Probiotics
Get your body’s gut microbiome in tip-top shape by introducing probiotic bacteria with prebiotic fiber. This is one of the best ways to control bloating and ward off other bloat-inducing conditions.
We do have to warn you though if you’re taking a probiotic for the first time you may experience some gas and bloat. Once your body adjusts (usually in one to two weeks) it subsides.
This is known as a Herxheimer reaction: a mass die-off of bad bacteria when the good bacteria is introduced. It’s usually right around this time people give up on their probiotic, complaining (rightfully) that it makes them too gassy. This, in actuality, means it’s working! Stick with it for at least two weeks and you’ll feel the bloating lift.
Activated Charcoal
Activated charcoal pills or powder is a good way to neutralize gas in the gut and clear toxins from the intestines.
Research is still defining how exactly this process works, but two studies (one from 2012 and 2017) point to evidence that intestinal gas is quelled by the introduction of superabsorbent activated charcoal.
Minty Fresh
Or, really, any alternative way to freshen your breath beside chewing gum.
Chewing gum can contain tough-to-digest sugar alcohols like mannitol that are known to link to IBS symptoms like bloating and gas. In addition to the fact chewing gum is also an easy way to swallow air, adding to the bloat factor and discomfort.
Chew Your Food
Speaking of swallowing air, avoid wolfing down your food.
Beyond that, chewing is the first step in the digestive process. The digestive enzymes in your saliva are already breaking down the food before you swallow. The more work you do up top to digest your food the less work your stomach, small and large intestines have to do. This way, there’s a far less chance of food getting stuck in the gut, causing gas and bloating.
It's recommended to mindfully count about 32 chews before swallowing, on average.
Exercise
Getting the body moving is key to fighting bloat in two ways:
1. Exercise has a natural detoxifying effect in that physical movement (specifically torso twisting) can promote intestinal movement
2. Water retention can’t last long when you’re sweating it out
Combat constipation bloating by…
Staying Hydrated
You’re probably tired of hearing it by now but pretty please drink more water! All levels of baseline health will flourish and, specific to bloating, staying hydrated allows for colonic smooth moving.
Eating Water-Based Foods
Similarly to drinking water, eating your water can also relieve bloating caused by constipation. Water-based produce like cucumbers, bell peppers and watermelon can help hydrate the body as well as act a natural diuretic.
Combat SIBO bloating with…
Eating a Low FODMAP Diet
Luckily, one of the best ways to fight off SIBO is also with diet. If you’ve had a breath test to determine the state of bacterial overgrowth in your small intestines, studies say eating a low FODMAP diet can help reverse the overgrowth and remove bloat.
Combat menstrual bloating with…
Potassium
Potassium is a key micronutrient and electrolyte that can quell menstrual bloating and can help balance water retention on a cellular level. Slowly eat some potassium-rich foods like bananas, spinach, avocados, and sweet potatoes.
Combat stress bloating with…
Meditation
While the gut-brain axis is usually spoken about in regards to how gut bacteria affect cognitive and emotional function, it’s not just a one-way street.
Calming effects on the mind can also bring about peace to the gut. Meditation’s theta waves as a form of stress reduction can chill you out and create a more relaxed environment for gut bacteria.
Because bloating is sadly so common, tune into the actions and areas that bring on your own bloating symptoms. Mindfully tuning into those conditions can lead you down a path to greater health and allow you to live happily bloat-free.
Unsure where to start or want to learn more about the types and root causes of bloating? Check out our post that outlines the most common causes of bloating.
And finally, a product near and dear to our hearts that has had a positive effect on all of the types of bloating above is our digestive enzymes product: Break It Down.
A tasty blend of 15+ enzymes, made to show your gut some love by aleving side symptomatic bloating amongst other digestive issues.
Check Out The Rest of Ora's Gut Health Range
We have a comprehensive product selection of premium Probiotics + Prebiotics and Digestive Enzymes in capsule, powder and powder stick formats that alleviate common gut health issues like bloating and gas and keep your gut healthy and happy. Available for both adults and kids!
Bye bye, bloat.