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.

sugar detox

6 – Take a warm bath or shower

When you feel bloated, try taking a warm bath or shower. The warm water relaxes your stomach muscles making your tummy feel less bloated. You can add several drops of peppermint or lavender essential oil in warm water for a wonderful, relaxing spa experience. Warm baths and showers are especially helpful to ease the bloating you experience during your menstrual cycle.

7 – Avoid sugar-free foods and drinks

Artificial sweeteners are a common contributor to belly bloat. Sugar-free products are very popular because they’re so low in calories. But studies show that although artificial sweeteners are considered safe, they do affect your gut. Several artificial sweeteners like saccharin, sucralose, and stevia change the composition of your gut microbes. Researchers are still studying the effects of these sweeteners.

Diet drinks and other sugar-free drinks could be the reason for your bloating. Try drinking flavored sparkling waters for a low-calorie natural alternative to diet drinks. Use honey instead of artificial sweeteners in your coffee or baking.

8 – Take probiotics

Probiotics are living microorganisms that can restore and strengthen your gut’s flora.  Fermented foods like Greek yogurt,  kefir, and kombucha contain natural probiotics. Try adding these items to your daily menu for a natural boost to your gut health. There are many over the counter natural probiotics you can buy. These are effective too.

9 – Eat foods with natural digestive enzymes

Your body has several organs that create digestive enzymes to break down foods for digestion. There are three types of digestive enzymes: Proteases, lipases, and amylases. If your body doesn’t have enough digestive enzymes to break down foods, you’ll end up with food intolerances.

There are many over the counter digestive enzymes that aid digestion, but you can eat foods that are naturally high in digestive enzymes. These include:

  • Honey
  • Pineapples
  • Papaya
  • Mango
  • Bananas
  • Avocados
  • Sauerkraut

10 – Try drinking lemon water

Drink a cup of warm lemon water whenever you feel bloated. It enhances your digestion plus relieves your grumpy tummy. When you’re bloated, it’s important to drink extra fluids.

Lemon water hydrates you, plus it acts as a natural diuretic to flush out extra fluids in your body. The combination relieves your bloating and flattens your stomach.

11 –  Let the farts rip

Your body will rid itself of excess gas that causes your stomach discomfort by farting. Farts are a natural part of the digestive process. They are nothing you should feel ashamed of. So, feel free to excuse yourself from polite company, seek a private location, and let them rip. You will feel instant relief.

Doctors explain twenty surprising things that cause farting.

Final Thoughts on Reducing Belly Bloat Using These Natural Techniques

Belly bloat is no fun. You feel uncomfortable and sluggish. Fortunately, it’s a temporary experience. You can take control by following these natural practices to reduce that uncomfortable feeling for good.