How To Reduce or Eliminate Bloating Effectively

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How to reduce bloating? It's a common question among adults – we’ve all been there. Not only does bloating make us feel uncomfortable and can sometimes be unflattering, but it can also set us back mentally from the goals we want to achieve from our health and fitness.

But rest assured, it’s no big deal! It’s completely normal. Luckily there are easy and natural ways to beat our tummy bloat.

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7 Ways to Beat Stomach Bloating

1. Water and Tea

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If you heard the term “beer belly,” it’s exactly what it means. Alcohol, caffeinated drinks, and even some sports drinks can cause excessive bloating, especially when consumed consistently. Stay hydrated with water and some tea for easy digestion before, after, and in between meals.

2. Watch Your Portions

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It’s pretty obvious that when you consume a large meal, your stomach will dilate. Consider watching your portions and practice mindful eating habits. In addition, you should thoroughly chew your food!

3. Stay Active

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Along with contributing to your overall health, exercise does wonders with eliminating bloating. Not only does it help with quicker digestion and recovery, but it burns those extra calories that can help with weight loss.

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4. Eliminate Intolerances

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If you notice a pattern with certain foods that cause bloating or even indigestion, don’t ignore it! Try to avoid these foods or even substituting with other alternatives. Wheat/gluten, dairy products, and even eggs are common foods that can cause bloating.


5. Keep a Food Journal

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This tip goes hand in hand with our fourth tip. Keeping a food journal gives you the advantage to document what certain foods to avoid and to enjoy. A food journal can also help with whatever health and fitness goals you’re trying to achieve.

6. Probiotics

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A few clinical studies have shown that probiotics can help reduce bloating and help with smooth digestion. Probiotics can be found in foods like yogurt and kombucha, but are available in supplement or pill form.

7. Stay Away From Carbonated Drinks

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While it's hard to stay away from carbonated drinks especially when attending events, it's best to avoid them as much as possible. The fizz can cause the gas to get trapped in your belly which may cause bloating.

While these tips are great ways to help eliminate bloating it's recommended to consult your doctor to make sure you receive the best advice.

Do you know other ways to help reduce bloating? We’d love to hear from you in the comments section below.

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Editor’s Note: This post was originally published on October 1, 2019, and has been updated for quality and relevancy.


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