10 Easy Steps To Reduce Bloating Fast

This post discusses what causes bloating and offers actionable steps to reduce bloating naturally to get relief.

Ever get the feeling that your belly is distended, hard, and poking out like a basketball?

That’s bloating, my friends, and we all experience it. It can range from embarrassing to painful.

Through my experiences with my weight loss journey and helping others lose weight as a personal coach, I've found several ways bloating can be alleviated naturally.

What natural factors cause bloating?

Multiple factors can contribute to bloating, including: 

• FODMAPs: FODMAPs are foods classified as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Examples are dairy foods (lactose intolerance can cause bloating), onions, garlic, asparagus, artichokes, and cashews. According to Foley et al., "All of these are of small molecular size and, thus, are osmotically active, and they always are or have the potential to be poorly absorbed or slowly absorbed in the human small intestine."
  
• SIBO: Small intestinal bacterial overgrowth is thought to occur when bad bacteria in the small intestine flourish and grow, eating food, and making extra gas. This cause of bloating is still under investigation.
  
• Sugar alcohols and fructose: Foods with lots of sugar can add to bloat.
  
• Hormonal changes: Hormonal changes can lead to bloating, especially in the first few days.

How to get rid of bloating

In the Lacy et al. study on "Pathophysiology, Evaluation, and Treatment of Bloating," the study's authors note there is no one size fits all approach to reduce bloating, and that helping relieve bloating requires an individual approach. Specifically, it's important to assess diet, lifestyle, any medical diagnoses, hormonal status, and more to understand what may be the cause for the bloating.

To this point, it is important to note that you may wish to speak with your doctor to help relieve any bloating, to help understand the root causes, and to find a medically approved solution that works for you.

I find the best way to reduce bloating for me is to drink water and assess my diet.

How can I debloat naturally?

Below, I've assembled a list of science-driven strategies to reduce bloating naturally. Again, I always encourage you to speak with your doctor for your unique needs, but perhaps these examples may help direct you in the right direction.

1. Make water your number one drink

Flush toxins, decrease your histamine response, and prevent bloating by drinking lots of water. Sure, green tea is good for you and coffee has benefits, too, but to reduce bloating, the research says stick to water.

2. Watch out for beans and legumes

If you are feeling bloated, assess whether you've recently eaten legumes or beans, as they can potentially cause gastrointestinal discomfort.

Fun fact: The oligosaccharides in soybeans are ideal for boosting immunity but can cause gas to build up in the gastrointestinal tract. 

3. Eat a banana

This may seem surprising, but eating a banana may help reduce bloat! A controlled study showed that eating bananas regularly can help.

4. Eat small portions

If your food intake is made up of large meals, there may be a higher chance of feeling bloated due to increased production and retention of gas and water in your bowels. Enjoy small meals throughout the day to allow your digestive system to do its work.

Look for healthy snacks (my faves are high-protein snacks) and smaller portions.

5. Skip the sodium

A diet high in sodium (salt) can lead to water retention within the gut, which can cause bloating.

PRO TIP: Use spices to flavor your dishes instead of salt.

6. Choose veggies wisely

Certain vegetables, called cruciferous vegetables, especially those on the FODMAP list can lead to excess bloating.

PRO TIP: Probiotic fermented foods like kefir and sauerkraut can help the gut and may reduce bloating.

7. Don’t have dinner late

Eating too late at night can make you feel bloated. And no one likes to go to bed on a full stomach. That’s one thing I like about Intermittent Fasting—with my 4 to 5-hour window of eating from 11:30 am to 4 pm, there’s no late-night eating for me. Learn all about Intermittent Fasting here.

8. Get some light exercise

Light exercise, such as walking, may help reduce bloating after meals, according to some research. I've found taking a walk after my larger meals helps a ton to reduce bloating and helps me get in my steps.

9. Chew well

Studies have discussed the relationship between the rate at which you chew your food and the gastrointestinal result.  It has been hypothesized that reducing the amount you chew can increase the load on the stomach, which can cause bloating.

10. Make efforts to reduce stress

I know, this is easier said than done, but take it one step at a time. Meditation, exercise, and activities where you are aware of your breathing - like yoga - can reduce stress.

Research suggests you can reduce stress in just 10 days by doing yoga. And remember, the child's pose and the happy baby pose are extra helpful for getting rid of gas. Strength training is a great stress-reducer, too.

I’ve also written a post on the best time to workout - take a look!

What does inflammation have to do with bloating?

Inflammation has a LOT to do with bloating. So much, in fact, that I’ve dedicated a video to the topic, which you can watch here.

I’ve also written several posts about inflammation because it really can wreak havoc on your health. 

• Take a look at 18 Top Anti-Inflammatory Foods to see some of the foods best for helping to reduce inflammation and bloat.

• On the other end of the coin, you’ll find 10 Foods that Cause Inflammation. Find out what to avoid and why.

• If you need help with all of this, start off on the right foot with my 5-Day Anti-Inflammatory Diet Meal Plan.