How to Get Rid of Bloating Fast! Treatments Options, Causes and Dietary Tips to Reduce Bloating

How to Get Rid of Bloating

Bloating is a condition where the abdomen feels full and tight, and may look swollen or distended. It can make you feel uncomfortable and cause pain or cramps in your stomach.

Bloating is usually caused by gas buildup in the gastrointestinal tract, but there are several other potential causes as well. The good news is there are dietary and lifestyle changes you can make to help get rid of bloating.

What Causes Bloating?

What Causes Bloating?

Some common causes of bloating include:

  • Swallowing too much air when eating or talking (aerophagia)
  • Eating fatty or greasy foods which can slow digestion
  • Not chewing food properly before swallowing
  • Food intolerances like lactose intolerance or gluten sensitivity
  • Overgrowth of bacteria in the small intestine (SIBO)
  • Irritable bowel syndrome (IBS)
  • Constipation
  • PMS and menstrual cycles

Dietary Tips to Prevent Bloating

Dietary Tips to Prevent Bloating

Making a few dietary modifications can help reduce bloating:

  • Eat slowly and chew food thoroughly to prevent swallowing air
  • Limit gas-producing foods like beans, onions, broccoli, cabbage, and carbonated beverages
  • Try a low FODMAP diet by restricting foods high in fermentable carbs like wheat, dairy, beans
  • Stay hydrated – drink plenty of water throughout the day
  • Limit salt intake to avoid water retention
  • Avoid gum chewing which leads to swallowed air
  • Smaller, frequent meals rather than large ones less often

The acronym FODMAP stands for several groups of short-chain carbohydrates that are difficult for the small intestine to absorb properly.

Specifically, FODMAP refers to fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These types of sugars can cause digestive issues when they remain in the gut.

low FODMAP diet

Lifestyle Changes to Get Rid of Bloating

Lifestyle Changes to Get Rid of Bloating

Some beneficial lifestyle changes include:

  • Quit smoking, which causes swallowing air and gas
  • Manage stress, which can disrupt digestion
  • Exercise regularly to stimulate digestion and relieve constipation
  • Get adequate sleep since fatigue disrupts digestion
  • Take probiotic supplements to support gut bacteria

Treatment Options to Reduce Bloating

Treatment Options to Reduce Bloating

When lifestyle remedies and dietary modifications fail, there are over-the-counter medications that can help:

  • Antacids like Pepto-Bismol to relieve bloating
  • Simethicone tablets like antigas to break up gas bubbles
  • Laxatives to relieve constipation
  • Activated charcoal capsules to reduce gas

See your doctor if bloating is severe or persists regularly. They can diagnose any underlying condition and provide prescription medication as needed. With a few precautions, you can minimize bloating for good gut health.

I hope these tips help you beat the bloat and get your belly feeling good again! Let me know in the comments if you have any other remedies for getting rid of that awful bloated feeling fast. Don’t forget to like and subscribe and thank you for reading.


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Written by Rylan Santos

Full-Stack Web Developer, Digital Marketing, and E-Business Builder.

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