If you’re struggling with bloating, you’re not alone. In fact, up to 30% of adults experience bloating on a regular basis. While bloating can be uncomfortable, it’s usually not a sign of something serious. However, if you’re experiencing bloating along with other symptoms, such as abdominal pain, nausea, or vomiting, it’s important to see your doctor to rule out any underlying medical conditions.
There are a number of things you can do to help get rid of bloating, including:
- Identifying Your Triggers
The first step to getting rid of bloating is to identify your triggers. What foods or drinks seem to make your bloating worse? Once you know your triggers, you can avoid them or limit your intake.
Some common triggers for bloating include:
- FODMAPs: FODMAPs are a type of carbohydrate that is found in many foods, including fruits, vegetables, and grains. FODMAPs can be difficult to digest and can cause bloating in some people.
- Gas-producing foods: Some foods, such as beans, lentils, and cruciferous vegetables, can produce gas during digestion. This gas can lead to bloating.
- Artificial sweeteners: Artificial sweeteners, such as aspartame and sucralose, can cause bloating in some people.
- Carbonated beverages: Carbonated beverages can cause bloating because they release gas into the digestive tract.
- Eating Smaller Meals More Often
Eating smaller meals more often can help to reduce bloating. When you eat a large meal, your stomach has to work harder to digest it. This can lead to gas and bloating. Eating smaller meals more often gives your stomach a chance to rest and digest food more easily.
- Drinking Plenty of Fluids
Drinking plenty of fluids, especially water, can help to flush out your digestive system and reduce bloating. Fluids can also help to soften stool, which can make it easier to pass.
- Exercising
Exercise can help to reduce bloating by stimulating the digestive system and helping to move gas through the intestines. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Taking Over-the-Counter Medications
There are a number of over-the-counter medications that can help to relieve bloating. These medications include:
- Antacids: Antacids can help to neutralize stomach acid, which can reduce bloating.
- Gas-x: Gas-x is a simethicone-based medication that can help to break up gas bubbles in the digestive tract.
- Pepto-Bismol: Pepto-Bismol is a bismuth-based medication that can help to coat the stomach and protect it from stomach acid.
If you’re experiencing bloating, there are a number of things you can do to help get rid of it. Try identifying your triggers, eating smaller meals more often, drinking plenty of fluids, exercising, and taking over-the-counter medications. If your bloating is severe or persistent, see your doctor to rule out any underlying medical conditions.
