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Do you often wake up feeling a little bigger than you should?
Or maybe you find your stomach starting to hurt and feeling a little gassy as you go around your day. Whatever your symptoms, bloating is never fun and can take a toll on your confidence, and getting rid of it can feel impossible!
Luckily, it isn’t. There are ways you can get rid of that gas buildup and help your digestive system function as it should.
Find out more with our guide to how to feel less bloated.
1. Do You Have a Food Allergy?
If you’re wondering how to be less bloated, the first thing you need to rule out is a food allergy or intolerance. If you’re intolerant to a type of food and you eat it, it could cause excess gas to be produced, which leads to bloating.
Some common foods that people have problems with include:
- Wheat and gluten
If you think you might be intolerant to one of these, try cutting it out of your diet to see if it helps. If you think you might have a more serious food allergy, make sure you see your doctor.
2. Try Not to Swallow Air
Did you know that there are two types of gas in your stomach? The first is meant to be there and is produced by the natural bacteria in your gut that helps you digest food. The other air and gas are what you’ve swallowed when you eat and drink.
This is going to get worse if you’re downing fizzy drinks all day! Realizing that fizzy drinks are the cause of your problem should be as simple as learning how to update your macOS; in other words, it should be very easy to do. If you’re drinking tons of Coca Cola and Lemonade all day, bloating is almost inevitable.
Other things that can increase the amount of air and gas in your stomach include chewing gum, eating while talking, and drinking through straws. Cut out all of these things for a flatter, more comfortable stomach.
3. Reduce Your Fiber Intake
Fiber is a vital part of any diet. It helps your digestion and keeps your bowel movements regular, both of which are crucial for your health. But, when it comes to how to look less bloated, you might have to reduce your intake.
High-fiber foods, such as beans and lentils, are well-known for causing increases in gas. This can lead to some pretty nasty bloating, which you don’t want! Try and balance your fiber intake, eating small amounts of fiber-containing foods regularly but not going over your recommended daily intake.
4. Eat a Low FODMAP Diet
Irritable bowel syndrome (IBS) is a digestive disorder that’s actually very common. Although it has no known cause, it’s thought that around 14% of the population suffers from it, and the majority of those are undiagnosed. One of the most frequent symptoms of IBS is bloating, alongside stomach pain and discomfort, and diarrhea or constipation.
If you have these symptoms, you could have IBS. It’s known that IBS can be made worse by foods from a group known as FODMAP, which are indigestible carbohydrates.
These can include foods such as:
Try to reduce the number of these foods you’re eating and see if a low FODMAP diet helps you to be less bloated.
5. Watch Out For Sugar Alcohols
If you’re wondering how to lessen bloating, watch out for sugar alcohols. These are found frequently in chewing gum and other sugar-free foods where sweeteners are used as a replacement. The sugar alcohols can cause digestive issues when you have too many, which can increase gas production in your stomach, leading to bloating.
Sugar alcohols to watch out for include sorbitol, mannitol, and xylitol.
6. Start Taking Digestive Enzyme Supplements
Some over the counter supplements might be able to help reduce your bloating and let you get back to living a fun, pain-free life. Supplemental enzymes are particularly good for helping your body to break down indigestible carbohydrates, easing your problem.
One of the most popular supplements for bloating is lactase. This is the enzyme that helps break down lactose in dairy, so if you think cheese and milk are causing you to bloat try giving this a go.
Another one is beano, which can help break down those pesky carbohydrates from a range of foods. If you’re not keen on trying the low FODMAP diet, this could be a good alternative.
7. How to Feel Less Bloated During a Period
When that time of the month comes around, a lot of women feel more bloated than usual. It’s a common symptom of menstruation and one that can be a real pain!
Luckily, there are ways you can help reduce this, including:
- Drinking plenty of water
- Reducing the salt in your diet
- Exercising frequently
- Skipping caffeine and alcohol whilst you’re on your period
- Limiting the amount of processed food you eat
If you have a real issue with bloating during your period and it’s affecting your day to day activities, you should always speak to a doctor. They can help you find a long-term solution to help you manage the problem.
If you’re wondering how to feel less bloated, you’ll be happy to see that there are so many different solutions you can try. No one has to put up with bloating, so make sure you give them a go! If you have severe bloating that’s impacting your life, be sure to speak to your doctor.
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