5 Tips to Beat Belly Bloat

A bloated belly is something we all dread. It seems to come out of nowhere at the worst possible times, sabotaging your plans and mood. Planning on wearing that new shirt or dress? Not today, belly bloat decides what you're going to wear. Spending your time worried about your belly can really sap your self-confidence.

And it's not just the discomfort. Bloating is your body's way of telling you something isn't right with your gut. If you feel bloated on a regular basis, it's a big red flag that your digestive system is in serious distress.

Fortunately, there are steps you can take to banish belly bloat quickly. And these solutions also help restore gut health long-term at the same time.

1. Probiotics

Probiotics (good bacteria) are one of the most important fixes to help prevent belly bloat.

Without healthy bacteria, your gut cannot properly function. Several strains of probiotics have been shown to reduce inflammation, ease digestive discomfort and even support weight loss.

Because of overuse of antibiotics, anti-bacterial products and pesticides in food, the healthy bacteria in your gut is under constant attack.

Probiotics repopulate your gut with healthy bacteria, reducing digestive distress and helping to prevent bloating. Aim for a supplement with a wide range of probiotic strains and over 5 billion good bacteria per serving to get fast relief.

2. Digestive Enzymes

Thanks to ultra-processing of ingredients and most meals being heated, the vast majority of food eaten today is lacking in digestive enzymes.

Without a full range of digestive enzymes your gut cannot properly break down food. Undigested food particles create a sluggish digestive tract which is a perfect recipe for cramps and a bloated belly. Little wonder that bloating kicks in after a heavy meal.

Try eating more raw fruits and veggies with your meals. These foods come with enzymes inside that enable digestion.

Carbs, fats, proteins and dairy all require different digestive enzymes so to experience full relief, you may need to consider supplementing with a full range of plant-based enzymes.

Instead of a standalone supplement, consider an organic green juice that comes with enzymes and probiotics, so you get multiple ways to relieve digestive discomfort.

3. Try Ginger Tea

Ginger is renowned for how it soothes the stomach. In fact, alternative medicine professionals will often use ginger to help with stomach upset, nausea, and bloating (1).

Ginger also provides an antioxidant (gingerol) that is considered an anti-inflammatory, further supporting gut health (2).

So, the next time your tummy is giving you trouble, give ginger tea a try. Steep sliced ginger for up to 30 minutes to release all its benefits.

4. Pick Organic When Possible

Produce that's not organic is typically riddled with pesticides, herbicides, fungicides, and several other crop chemicals.

These chemicals decimate the healthy bacteria in your gut. This, in turn, can result in an unhealthy digestive system and chronic bloating.

Organic foods are grown without these toxins making them a healthier choice. Organic fruits and veggies are also up to 50% higher in antioxidants than conventional crops so you get more nutrition in every bite (3).

If you're on a budget, here's a list of top 15 foods that should always be bought organic due to high pesticide content. That way you can prioritize these foods.

5. Eat More Fiber

According to the National Institute of Health, approximately 95% of American adults and children do not eat enough fiber (4). Getting enough fiber is essential to keep things moving through your digestive tract so food waste doesn't build up and cause bloating.

Most people think fiber solely eases constipation, however, there are many positive health benefits of fiber. The Mayo Clinic reports that fiber can help us maintain a healthy weight, supports healthy blood sugar, and healthy cholesterol levels (5).

While fiber can help us relieve digestive discomfort that triggers bloat, it's important to note that individuals with low fiber diets may initially feel more bloated when introducing fiber into their diet. It's best to start with small amounts and work your way up to recommend levels. Once you do, you can say goodbye to sluggish digestion and belly bloat!

Check for Food Sensitivities

Have you ever noticed that you feel awful and bloated after consuming a particular food? It could be you have a food sensitivity or intolerance.

Food sensitivities are not like life-threatening food allergies. Sensitivities show as an intolerance to a food (or food group) and the symptoms are typically digestive distress.

Common food sensitivities include grains that have gluten and dairy-based foods. Intolerance can cause a wide range of issues including migraines, a runny nose, irritable bowel, rashes, chronic inflammation, and bloating (6).

If bloating is a common occurrence, try keeping a food journal so you can see if there's one food that's causing problems for you.

Bloating is your body's way of telling you that something is off with your digestive system. That's why these tips are aimed at improving your digestion, nutrient absorption, and preventing digestive inflammation. At the very least, you may experience significantly less bloating and have a healthier digestive system. It's a win either way.