![]() ![]() Digestive enzyme supplementsĭigestive enzyme supplements can also help with bloating. Try massaging from your right hip bone up toward your ribcage, across the upper part of your belly, and down toward your left hip bone. Only ever take capsules that are specially formulated for internal use and recommended by a doctor.Ī gentle, circular massage can help stimulate your bowels and provide some relief. Note: Do not ingest peppermint oil straight from an essential oil bottle. It’s always a good idea to check with your regular medical provider before trying peppermint oil or any other supplements. Just know that peppermint oil can sometimes cause heartburn. Research suggests peppermint oil capsules can help ease bloating and other symptoms of IBS. Some yoga poses can help improve digestion and ease bloating by promoting intestinal movement. Even a walk around the block can help stimulate your digestive system and move trapped gas along. If you’re bloated, you may not feel up to a vigorous workout, but that’s OK. Sipping water before, during, and after meals can help reduce bloating by flushing excess sodium, which can often lead to bloating. The strategies below can help ease bloating in the moment and, in some cases, reduce or even prevent future instances of bloating. Bloating commonly happens before or during menstruation. These sweeteners, often found in sugar-free foods and chewing gums, can trigger digestive issues that include bloating. Certain carbohydrates, including wheat, onions, garlic, apples, pears, and watermelon, among others, can cause bloating, particularly in people with irritable bowel syndrome. Foods high in fiber, like beans, lentils, and certain whole grains, can also increase the production of gas. Using a straw, eating too quickly, and even talking while eating can all increase the amount of air swallowed. Carbonated drinks exacerbate this by releasing carbon dioxide in the stomach. Bacteria in your gut produce gases, but you also swallow air, another type of gas, when eating and drinking. Carbonated beverages or drinking through a straw.Common allergens like lactose, fructose, eggs, wheat, soy, and gluten can cause excess gas production and bloating, among other symptoms. Eating too much can leave you with a similar abdominal discomfort. You could also be overeating if you consistently feel uncomfortable after meals. Still, you can often trace bloating back to your diet. Or it can be as nuanced as poor sleep, chronic stress, imbalanced hormones, or a food sensitivity.” “It can be as simple as eating too fast, too much, slow digestion, or having too much salt or carbonated drinks. “There are so many different causes of bloating,” notes Mastela. ![]()
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