7 Proven Ways to Get Rid of Abdominal Bloating Fast

Posted by Bettina Cabana on December 8th, 2023

Do you feel bloated? Staying active, and cutting back on foods that make it worse can ease abdominal bloating. 

As per studies, abdominal bloating and pain after eating affects around 10-30% of the general population.

From eating foods with compounds that ferment in the colon to constipation, there can be dozens of reasons behind bloating. Whatever the reason is, it is essential to treat it for a happy, healthy life. 

Below are 7 useful, proven ways to reduce or eliminate bloating: 

1. Find Causes and Address Them

First things first, let's play detective. Figure out what's causing your bloating. 

Is it certain foods, stress, or maybe a medical condition? 

You can use an online symptom checker to know more about your abdominal issue. 

Once you know the culprit, you can take steps to address it. Keeping a food diary might help you spot patterns and identify specific triggers.

2. Limit Foods That Cause Bloating

Some foods are notorious for causing bloating, like beans, broccoli, and carbonated drinks. 

You don't have to eliminate them entirely (unless your body says otherwise), but cutting back can certainly help. Opt for smaller portions or choose alternatives that are easier on your tummy.

3. Follow FODMAP Diet

Ever heard of FODMAPs? 

It’s fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs).

These are certain types of carbohydrates that can wreak havoc on your gut. 

Following a low FODMAP diet, which means avoiding foods high in these troublesome carbs, could be a game-changer for reducing your bloating.

4. Consider Probiotic Supplements

Probiotics are like the friendly superheroes of your gut. They can help maintain a healthy balance of good bacteria, which in turn can ease bloating and digestive discomfort. 

You can find probiotics in foods like yogurt or take them as supplements.

5. Limit Fat and Salt

Fatty and salty foods can make abdominal bloating and pain after eating worse. Cutting back on these culprits not only helps your waistline but can also keep your belly feeling flatter. 

Opt for leaner protein sources and watch those salty snacks.

6. Get Peppermint

Peppermint isn't just for freshening your breath. It's also a natural remedy for bloating.

Whether you sip on peppermint tea or use peppermint oil capsules, it can relax your digestive muscles and provide relief from that inflated feeling.

7. Exercise

Moving your body is a fantastic way to keep your digestive system in top shape. A simple walk after a meal can help prevent bloating. 

Regular exercise, in general, keeps your gut happy and can reduce bloating over time.

Conclusion

Remember, abdominal bloating and pain after eating can be a real discomfort, affecting a significant portion of the population. 

Whether it's caused by dietary choices, stress, or underlying medical conditions, finding the source of your bloating is the first step toward relief.

The seven proven strategies we've explored in this guide empower you to take control of your digestive health. By identifying triggers, modifying your diet, considering probiotics, making mindful food choices, and even enjoying the soothing benefits of peppermint, you can significantly reduce or eliminate abdominal bloating.

So, take these steps toward a bloat-free existence and embrace a more comfortable and vibrant you!