11 Ways to Get Rid of Belly Bloat Naturally

11 Ways to Get Rid of Belly Bloat Naturally

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Ugh, your bloated stomach makes you feel uncomfortable and unattractive. Everybody gets an occasional bloated tummy. It’s usually just a temporary thing. So, what are some natural ways to get rid of your belly bloat?

Bloating is the heavy, tight feeling you get in your gut after eating.  It could be due to a gastro problem like irritable bowel syndrome (IBS). But researchers say that around 50% of people who complain of a bloated stomach don’t meet the criteria for IBS. So, what causes belly bloat?

belly bloat



Foods that cause your belly bloat issues

Bloating is somewhat of a moving target for doctors to diagnose, but there are some well-known foods that cause an irritated tummy.

1 – Beans

High in protein and fiber, beans are good for you, but they are one of the most common foods that cause bloating and gas.  Beans contain a complex sugar which your body can’t easily break down. This causes fermentation to occur in your gut.

This gives off a gas that causes bloating and discomfort. To offset bean’s gas, add a couple of teaspoons of cumin when you cook them. Also, eat black beans or pinto beans since they don’t cause as much gas as other kinds of beans.



belly bloat

2 – Carbonated Drinks

Carbonated drinks cause a lot of bellies-bloating. The carbon dioxide in the sodas and other carbonated drinks give off a gas you swallow as you drink. You may burp out some of this gas, but some gas gets trapped inside your digestive system. You feel bloated and may even pain. Switch to plain water or flavored waters to minimize your belly bloat.

3 – Wheat

Wheat contains gluten. Many people complain of feeling bloated after eating bread or pasta. Gluten may not get completely digested in your digestive system. At the end phase of digestion, fermentation causes gassiness and discomfort.  Gluten products can even cause diarrhea. If, after eating gluten products, you notice if you are bloated, you may have a gluten allergy. Try going off gluten for a month to see if you feel better. Replace wheat oats, quinoa, coconut flour or almond flour for wheat.


4 – Cruciferous vegetables

Broccoli, cauliflower, cabbage, and Brussels sprouts are all part of the cruciferous vegetables. They are common gas-producing veggies to should avoid if you don’t want a bloated tummy. Sometimes cooking cruciferous veggies helps reduce their gassiness.

5 – Dairy products

Around 75% of people across the world are lactose intolerant. Gas, cramping, stomach pain, and diarrhea are common side effects of lactose intolerance. Fortunately, there are lactose-free dairy products available today. Substitute cows milk products for almond milk or coconut milk in ice creams and yogurts.

6 – Garlic and onions

Garlic and onions are notorious for making you feel bloated. They’re hard for your gut to digest. Cooking them can help reduce some gassiness you feel, but you may need to stop eating them.

7 – Beer

Beer is a huge contributor to your bloated tummy.  Beer is made from fermentable carbohydrates like barley, corn, or wheat. These combined with the carbon dioxide in beer produce bloating and gassiness. Wines are a good alternative to beer without the tummy bloat.

belly bloat

Eleven ways to get rid of belly bloat naturally.

Besides not eating certain foods, here are some other natural ways to reduce your belly bloat.


1 – Don’t overeat those foods that cause belly bloat

It sounds too easy, but just eating less food at meals can minimize your belly bloat. Large fatty meals overload your digestive system making it work hard. This causes you to feel bloated and uncomfortable.

Try eating more often with less food each time.  Many doctors suggest eating five smaller meals a day is best. You’ll have less bloat and feel better overall.

2 – Don’t eat your meals (or snacks) too fast

When you gulp down your food, you accidentally take in air into your digestive tract. This builds up in your gut, causing belly bloat. Eat slowly, deliberately chewing and enjoying your food. You will be surprised how less bloated you are, plus you will notice a flatter stomach from simple habit change.

3 – Take a walk after you eat your meal

Getting a little exercise after a meal aids your digestion and helps reduce the gas build up in your gut. Walking gets your blood pumping, so you feel clear-headed and more relaxed after a meal.

4 – Peppermint candies work wonderfully well

Did you ever wonder why some restaurants give you a peppermint with the check? It’s a complimentary digestive aid for your tummy. Peppermint relaxes the muscles of your stomach. This helps the bile move to help digest fats causing food to pass through your stomach faster and more efficiently.


5 – Reduce salt in your meal

Sodium from the salt in your food can cause a bigger belly after you eat. The salt retains fluids making your tummy more swollen. Reduce the amount of salt in cooking and avoid salting your food. Putting away the salt shaker is an easy way to kiss your belly bloat goodbye.

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