How To Naturally Reduce Bloating

We swear by these bloat-reducing remedies!

Watch how you eat

While it's obviously important to watch what you eat when it comes to reducing bloating, it’s as important to watch how you’re eating. This means taking small bites, chewing your food thoroughly before swallowing, and consuming smaller meals more frequently–these small changes to how you’re eating help give your digestion a break and prevent bloating.

Increase your activity

People with less active lifestyles are more likely to experience bloating issues. Going for daily walks helps improve regular bowel function, and going for a walk right after eating a meal can help even more!

Add more fiber to your diet

Did you know that only 5% of Americans get enough fiber in their diets? This could explain why bloating, and digestion issues are so common! Adding more fiber into your diet will help regulate your digestion, bowel movements, gas, and bloating. Adding more fiber into your diet adds it slowly over a few weeks as adding too much at once can actually cause even more digestion and bloating problems. Women should consume 25 grams of fiber per day, while men should try to consume 38 grams.

Chewing gum, adding salt, and drinking soda are big bloating culprits

Chances are, you’re doing 1, 2, or all 3 of these things every single day, and you’re probably not aware that they could be causing your bloating issues. While you’re chewing gum, you’re swallowing air, while you’re drinking soda, you’re trapping carbon dioxide bubbles in your belly, and when you consume salt, you’re causing your body to retain water–all of which contribute to these common bloating issues.

Consume herbal teas like Peppermint tea

Consuming herbal teas like peppermint tea after eating can help your body properly digest and avoid bloating issues. Peppermint tea has been used as a digestive treatment for hundreds of years. It tastes great too! Peppermint tea is naturally caffeine-free, so you’re able to consume as many cups of tea a day as you’d like without worrying about caffeine side effects.

Keep a food diary

Bloating is different for everyone and can be triggered by so many other things. Keeping a food diary of everything you eat and how you’re feeling afterward for a few weeks can help you narrow down certain foods and triggers that are causing you digestive issues and bloating. When you’ve determined a bloating motivation, you can avoid these foods moving forward. Food diaries can also determine food allergies which could be causing digestive issues as well. Common bloating irritants include beans, wheat, dairy, onions, garlic, and cruciferous vegetables like broccoli, cauliflower, cabbage, and brussel sprouts.