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Fact: belly bloat is uncomfortable and frustrating. It can leave you feeling heavy and gassy, and wondering “Why am I so bloated I look pregnant?” This can be especially true for women experiencing hormonal changes such as PMS, perimenopause, and menopause. If you have been asking, “Why is my belly bloating so much?” or “How can I stop being bloated all the time?”, you are definitely not alone. Here are nine effective and natural ways to get rid of belly bloat fast, and improve your overall comfort.
9 Tips To Get Rid Of Belly Bloat Fast
Eat Fewer Raw Vegetables and More Cooked Ones
While it’s true that eating healthy foods that are high in fiber is great for your body, these can sometimes cause bloating when consumed in their raw form. Vegetables like cauliflower, broccoli, cabbage, and carrots are nutrient-dense, but can actually be tough on your digestive system. Cooking them breaks down some of the fibers and makes them easier to digest, which will help reduce bloating.
When in doubt, remember this simple guideline: if it’s tough to chew, it might also be tough to digest.
Tip: use the Instant Pot for easy meal prep
Whenever Possible, Walk After Meals
Taking a walk after a meal can work wonders for your digestive system (plus, it burns calories!). Weather permitting, a 15 minute walk will stimulate digestion, reducing the chances of becoming gassy and bloated. Walking will help to stabilize blood sugar, process the food more efficiently, while also improving blood flow and reducing inflammation.
These adjustable weight ankle weights will help you get more benefit from your walks.
Reduce or Eliminate Foods That Cause Inflammation
Certain foods are famous for causing inflammation and bloating, especially for people over 40. Unfortunately, these offenders are also many people’s favorite foods, such as dairy, gluten, fried, and processed foods. Try eliminating one type of food such as gluten for four weeks, and pay attention to your body. If you notice an improvement during that time, and your symptoms worsen when you reintroduce it back into your diet, you may have found the culprit.
The IBS Elimination Diet and Cookbook can be a great tool for eliminating foods that aggravate your digestion, and comes with gut-friendly recipes so that you don't feel deprived of delicious food.
Drink Bitter Teas Before Meals To Stimulate Your Liver and Digestion
Certain teas such as fermented puerh, dandelion root, and chicory, all have a pleasantly bitter flavor that comes with a hidden benefit: that bitter flavor has an extremely beneficial effect on your entire digestive system. When your brain detects the bitter flavor, it sends signals to all the organs and glands in your digestive system to begin secreting digestive enzymes and juices, which helps to break down your foods more efficiently. This reduces the chance of bloating, while increasing the absorption of nutrients, leaving you feeling more refreshed and energized, rather than heavy and bloated.
Our most effective teas with these ingredients include Gut Balance, Sleek & Slender, and Smooth Jazz.
Drink Gas-Relieving Aromatic Teas After Meals
Aromatic herbal teas such as peppermint, ginger, fennel, and cardamom are excellent for providing quick relief of bloating and indigestion after meals. These herbs reduce inflammation in the digestive tract, and they help expel excess gas, especially when combined with an after-dinner walk. For best results, drink these teas unsweetened.
Our most popular aromatic teas include Bye Bye Bloat, Turmeric Fusion, Happy Place, and Detox Chai.
Eliminate Added Sugar and Avoid Sugar Substitutes
Both sugar and sugar substitutes are both known for causing significant bloating. Sugar consumption can upset the delicate balance of gut flora in your digestive tract, and contribute to the overgrowth of Candida which not only causes bloating, along with brain fog and inflammation. Sugar is pro-inflammatory, so eliminating sugar from your diet will create positive results. Sugar substitutes can be difficult to digest, which will lead to bloating and discomfort.
Consider Using Probiotics
Probiotics are beneficial bacteria that are critical for maintaining digestive health by increasing the levels of good bacteria and reducing harmful microbes. You can take a probiotic supplement, or eat probiotic rich foods such as yogurt or kefir. Fermented foods like sauerkraut and kimchi are also great sources of probiotics. For best results when taking a probiotic supplement, take it in the morning about thirty minutes before eating breakfast.
These probiotics were formulated specifically for women.
Give Yourself An Aromatherapy Belly Massage
Massaging your belly with aromatic essential oils (well diluted in carrier oil!) can help relieve bloating and gas, and can be especially soothing when done at night. Gently rub your abdomen in a clockwise motion to stimulate digestion and reduce discomfort. To do an aromatherapy belly massage, you will need one teaspoon of a carrier oil such as olive, jojoba, or almond oil, and one drop of an aromatic essential oil (yes, only one single drop, essential oils are potent!). The best essential oils for belly massage include spearmint, lavender, and patchouli.
Try a Happi Tummi Belly Band
The Happi Tummi belly band is a natural remedy that is designed to relieve gas and bloating in both adults and children. It uses a combination of aromatic gas-relieving herbs and heat to reduce bloating, inflammation, and discomfort. Wearing this band can provide comfort and fast relief of that bloated feeling after meals.
Get the Happi Tummi belly band here
Bonus Tip - Go Up A Pant Size
Sometimes, the best solution for managing belly bloat, especially for women in menopause, is to simply go up a pant size. As our bodies change, a bigger belly can become part of the new reality of the post-menopause body. Rather than forcing yourself into tight jeans, comfortable clothing that doesn’t restrict your midsection will reduce discomfort and make you feel more at ease throughout the day. Prioritize your comfort and embrace the change!
These comfortable pants are stretchy, made from breathable bamboo for maximum comfort.
While bloating can be an uncomfortable issue, incorporating these practices can significantly reduce belly bloat and help you feel lighter and more comfortable. Please note that if you experience persistent bloating, it’s a good idea to consult with your doctor. Persistent bloating can sometimes be a symptom of underlying conditions such as IBS, inflammatory bowel issues, or SIBO.
If you enjoyed this, you may also like The Connection Between Inflammation and the Food You Eat