5 Natural Ways to Bust Belly Bloating

Do you ever feel a bit “overextended” in the belly after a meal? Perhaps a few little “bubbles” escape…which is a welcome relief but potentially embarrassing!

Well, you aren’t alone!

Bloating is common. Up to 25-30% of people experience it regularly. Bloating happens when your gut has trouble digesting what you just ate. The symptoms come from excess gas, reactions to foods, or food not moving through your digestive system as well as it could.

There are many reasons you might experience these symptoms. Maybe you have an imbalance in gut flora, or a food allergy or intolerance to what you eat. Bloating can also result from how you eat.

If you have a serious digestive issue like IBS (Irritable Bowel Syndrome), then make sure you eat according to your health care provider’s recommendations. If you know certain foods give you gas, simply avoid them.

But if you’re already doing those things, and still experience bloating, it sounds like you need some extra tips for dealing with bloating naturally.

Tips for Dealing With Bloating Naturally

Tip #1: DON’T OVEREAT
If you overeat at a meal, you’ll feel fuller around your midsection. You’ll experience more pressure in your abdomen. And, you’ll be giving your digestive system a hard time.

Instead, eat until you feel almost full and don’t overindulge. Grab an extra snack or small meal throughout the day if you have to. Just don’t over-stuff yourself in one sitting.

PRO TIP: I use the 20/80 rule when eating: I only eat until my stomach is 80% full. You’re probably wondering how I can tell when my stomach is 80% full. Well, put your two palms up, side-by-side, like the Allstate ad. That’s the size of your stomach. When preparing to eat, put two palms’ worth of food (minus 20%) on your plate, leaving that extra room to allow for digestion. That visual will help you put the right amount of food on your plate.

Tip #2: AVOID SUGAR ALCOHOLS
Sugar alcohols are low-calorie sweeteners made from sugars. In an ingredients list, they end in “-ol,” and include things like sorbitol, xylitol, and erythritol. They’re found in some chewing gums and sugar-free foods. Some people experience bloating after eating foods with sugar alcohols. So, try avoiding them and see if that helps you.

Tip #3: AVOID SWALLOWING AIR
Sometimes the gas that causes pressure in your digestive system is from swallowing air. Things like carbonated drinks are the biggest culprit here. You can also swallow air when you chew gum or drink through a straw, so try ditching these as well.
You can also swallow air when eating too quickly or when talking while eating. Which leads me to…

Tip #4: EAT SLOWER, MORE MINDFULLY, AND LESS STRESSFULLY
Eating too fast really overworks your digestive system. You can help the food move along by chewing it thoroughly and slowing down your eating habits. Be mindful and enjoy the time you are spending eating your meals. Allow plenty of time to savor your food.

The feeling of stress can also cause increased bloating. Stress-reducing techniques can help improve your digestion. Don’t multitask while eating. Try starting a meal with a mindfulness practice, a short meditation, or deep breathing (but not while you’re eating). 😊

Tip #5: TRY PEPPERMINT

Peppermint oil has been shown to improve bloating. It’s thought to increase transit time by relaxing the stomach muscles and increasing the flow of bile. Try steeping fresh peppermint leaves, or a peppermint tea bag, and drinking it slowly after a meal to help digestion. See if that helps reduce your symptoms.

There Are Many Natural Ways to Deal With Bloating

First, avoid bloating by not eating things that you know give you gas or aggravate a digestive issue. Unsure what those things are? Try keeping a food diary for a week. Track all the foods you eat and all the physical, emotional, or mental symptoms you experience throughout the day by writing them down along with the time. See if you notice any patterns.

Try not to overeat, consume sugar alcohols, or swallow air. Also, eating more mindfully and reducing stress can help too.

Finally, if you are experiencing bloating, enjoy a cup of peppermint tea.

If you do all of these, and still experience bloating, then you may have a food sensitivity; this could be from an allergy or intolerance. If you have a major concern, then please see your doctor. Your doctor can help to rule out a serious and/or chronic condition.

Recipe for Busting Belly Bloating: Peppermint Mocha Creamer

1 can coconut milk
½ cup almond milk, unsweetened
2 tbsp cacao powder, unsweetened
½ tsp peppermint extract or essential oil (food-grade and safe for internal use)
3 tbsp raw honey or maple syrup (optional)

Instructions:

Place all ingredients in a blender and blend until well combined.

Store in a sealed container in your fridge.

Serve & enjoy!