Most of us struggle with gas and bloating on the regular. It might be more of a problem for some of us, but it still affects everyone from time to time. Gas is a huge culprit behind the bloating that we see in our stomachs. It can be frustrating. It might even make us think less of ourselves and our body image. But how can we get rid of bloating? Do we have to change our whole diet?
It comes down to a yes. You will positively have to pay more attention to what you eat. But it doesn't have to be hard! Changing the way you eat can help relieve bloating and gas. We have some tips and tricks that just might help.
There are a lot of different reasons for bloating. So I want to go over the various causes and possible remedies that might help you. In some cases, it can be harder to treat and prevent, such as menstrual bloating. We want to focus on reducing the symptoms and easing the pain. So say goodbye to gas and bloating!
Reasons for Bloating
Figuring out how to get rid of bloating starts with understanding why you are bloating in the first place. There are a lot of different causes to bloating. For women, a considerable factor can be our menstrual cycles. During our time of the month, our progesterone levels start to fall, and our estrogen levels rise. When this happens, our bodies hold onto more water. It isn’t a massive problem for everyone. I don’t personally have a lot of issues with it, but my mom and sister struggle with it frequently.
Every other type of bloating can pretty much be chalked up to intestinal gas. You see, we don’t usually hold water weight in our stomachs. So many people have told me about their issues with water weight. But you will typically see water weight in your feet, ankles or hands before you see it in your stomach. Our stomach bloats when we gain weight or have trapped gas.
So learning how to get rid of bloating can be much easier than you might think. It all starts with our diet. There are a lot of foods and drinks that can contribute to the problem. Like carbonated drinks, beans, artificial sweeteners, chewing gum or even carbs. That’s only to name a few!
What to Avoid
When it comes to bloating, you only need to follow a few rules that will help reduce the problems. My dad used to carry a bottle of Pepto with him at all times. He always had gas, stomach pain, and discomfort. But when he went on the Atkins diet, everything changed. He lost weight, never needed Pepto or any anti-gas supplements and was even able to get off of his blood pressure medicine!
It wasn’t about the diet he chose. The Atkins diet may or may not be the right option for you. But it made such a massive change in his life. All because he started paying attention to what he was putting into his body. For one thing, he ate on a better schedule and had smaller meals throughout the day. Rather than just eating whatever was available, he started focusing on whole foods, meats, healthy fats, vegetables and drinking more water.
Different people have different needs, so you will have to figure out the best diet for you. The main thing you need to do is focus on eating better. Avoid processed foods! Cut down on sugar, artificial sweeteners and sodium. Eat less gas producing foods. So try to eat fewer beans, broccoli, cauliflower or Brussel sprouts. You could also consider avoiding foods that cause acid reflux such as tomatoes, peppers, hot sauce, mustard, vinegar and so on.
You don't want to eat too quickly either. Chewing your food properly is part of the digestive process. The less you chew, the harder your stomach has to work. So this might not make a significant difference, but there are quite a few benefits to eating slower. For one thing, it takes a little time for you to feel full. So while you’re shoveling down the food in a hurry, you may be overeating. If you’re the type of person who is always in a rush, you should consider meal prep for on-the-go foods. That way you can control portions and take it with you. It may be more comfortable on your stomach!
Remedies For Bloating and Gas
I should warn you, everyone is different, and there is no surefire way to avoid bloating. I gathered some suggestions for you that will undoubtedly help, even if it will only narrow down what makes a difference for you. Various reasons cause bloating in general. So learning how to get rid of bloating can be a different process for each person.
Avoid processed foods. They are packed full of sodium and low in fiber. That is just a recipe for disaster. Sodium helps your body retain water and possibly pack on the water weight. My mom could never eat much salt because she would swell in her hands and feet. Sometimes her whole body! When she cut out processed foods, any swelling or water retention disappeared.
Avoid constipation by eating enough fiber. Professionals recommend that women should eat 25 grams of fiber each day. Men should consume 38 grams. It’s easier than you might think and you can find lists of high fiber foods to add to your diet!
Always drink plenty of water! I struggle with this all the time. I never drink the daily recommended amount of water. I’m lucky if I drink half the recommended amount, which is an issue considering I also drink coffee on a regular basis. But if you have problems as I do, you should try getting a water bottle to carry around with you. You could even try one with a fruit infuser for natural flavoring.
Eat small meals more often. So rather than your typical three large meals a day, you could try six small meals. You might find that you are less hungry, have more energy.
Focus on whole foods. So that means cutting out sugars, artificial sweeteners, processed foods and carbs. Trying diets like Adkins, Whole30, Paleo or even the bone broth diet don’t only help you lose weight. Eating whole foods will help your body function better as a whole. Especially your gut!
Test for food allergies. If you suspect that you have problems with things like wheat or dairy you should see your doctor. Food intolerances can be a considerable part of gut issues, bloating, pain and discomfort. So better safe than sorry!
Try to avoid carbonated beverages. Even your zero-calorie sparkling water has the potential to cause gas buildup in your stomach. So also trying to cut it out entirely for a month would help you see the difference!
Take an anti-inflammatory when you have discomfort. If you have issues with gas or bloating when you’re going through your menstrual cycle, it may be caused by inflammation.
Don’t be shy about using medicine for bloating. Anti-gas supplements can be a huge help. Especially when you happen to eat something you know will give you gas later on. I can understand not being able to follow the rules 100% of the time. So taking it ahead of time might help prevent painful gas buildup.
Try eating or drinking more natural diuretics. Home remedies like peppermint tea, catnip tea, ginger, pineapple, parsley, yogurt or probiotics.
I know this is a long list, but I’m just trying to cover the basics as much as I can. Getting rid of gas and bloating fast isn’t always an easy task. But I can promise that doing these things will help you so much. Abdominal pain and bloating can happen regularly because of your diet. But if you have genuinely tried everything in the book to get rid of the discomfort and nothing helps, you may have an issue that runs deeper. If so, consider talking to your doctor.
How to Get Rid of Menstrual Bloating
Menstrual bloating is a little bit trickier. I pretty much only have bloating when I am on my monthly cycle. In the past, I was the type to stick it out and take the abdominal pain as it came. But don’t be afraid to try Midol. It helps you get rid of multiple symptoms you may be dealing with. Bloating and abdominal pain usually is just the tip of the iceberg, unfortunately.
Other than that, I would recommend some of the home remedies and diet change. I lose my appetite during this time. I feel so bloated and tired. So it would be the best time for me to switch up my diet and ease into a better lifestyle.
Make sure you get plenty of sleep! Take the time you need to get proper rest. And don’t wear things that make you uncomfortable, like skinny jeans. Give your tummy some space. You will look even cuter in a dress, and it won’t be pushing on your stomach.
Other than that, try the same things that I listed above. That list will apply in this situation as well! It just may not work as effectively. That’s when you should consider Midol or anti-inflammatories like ibuprofen.
I know it isn’t easy when you’re feeling bloated. No matter what the reason is, learning how to get rid of bloating can be a process. You need to figure out what part of your diet or routine is causing the problems. Once you can narrow things down it will become a lot easier!
So I wish you the best of luck! Just remember, it is entirely possible to learn how to get rid of bloating. But you have to be determined and try different things. It might end up being a lot of trial and error. But it will be completely worth it in the end!