The best ways to debloat are common methods that you can do on your own. According to numerous studies, between 10% and 25% of otherwise healthy people complain of occasional abdominal bloating. That means a whole lot of people experience stomach pain, discomfort, and gas on a daily basis.
Bloating can be a serious burden in your day-to-day life, but it doesn’t always have to be that way. In fact, there are methods to this madness that can help you prevent bloating before it starts.
In order to prevent or alleviate the unpleasant symptoms that go hand-in-hand with bloating, we’ve rounded up 10 of the best ways to debloat. Keep reading to beat the bloat!
Why Does Bloating Happen?
If you wake up in the morning feeling and looking as light as a feather, chances are all that will be ruined later on if you experience bloating daily. Bloating is very common, even to the leanest of people. So how does bloating happen and what causes it?
According to WebMD, that too-full feeling can be caused by numerous amount of things. For instance, bloating can be triggered by:
- Irritable Bowel Syndrome (IBS)
- Acid Reflux
- An Excess of Salt
- Too Many Carbs
- Eating Too Fast
These are just a few underlying causes of bloating, but the most important part is knowing how to combat bloating when you start to feel it happen.
One of the best ways to debloat is through probiotics. Meet your new best friend: Unbloat. This magical probiotic is at the top of our list, and for good reason. This all-in-one, bloat-fighting solution is one of the few probiotics on the market that actually live up to their promises.
From promoting healthy digestion to helping with bowel regularity, this supplement can help ease your bloating stomach.
That being said, what makes Unbloat so special? These capsules are loaded with 40 essential ingredients so you can get all of the benefits without having to spend loads on separate supplements.
With Unbloat, you can do more than just beat the bloat. You can reduce abdominal pain, boost your immunity and mood, promote healthy digestion, and manage your weight, making it one of the best probiotics on the market.
2. Fill Up on Water
If you’ve ever been told to drink water when you’re feeling sick, there’s a pretty valid reason for it. Water is powerful; point, blank, period.
When it comes to bloating, water can work wonders. By drinking water after a meal, the sodium in your body is offset and encourages your body to give up fluids.
To beat the bloat completely, it’s also a good idea to drink plenty of water before a meal.
According to research, exercise helps reduce symptoms of bloating because physical activity supports the passage of gas through one’s digestive system.
Not only that but stretching and exercise have a calming effect that can help reduce discomfort and pain associated with gas or bloating.
4. Eat Potassium-Rich Foods
One of the main causes of a bloating episode can be too much sodium. If you incorporate potassium-rich foods into your debloat diet, they will work to help the body flush out sodium, reducing inflammation in the process.
Foods that are rich in potassium include bananas, spinach, broccoli, avocado, beans, lentils, dried fruits, and potatoes.
5. Eat Slowly
If you’re a fast eater and find that you feel bloated after a meal, there’s a reason for that. When you eat fast, you swallow air, which can lead to gas retention.
One of the best ways to debloat and one of the easiest ways is by adjusting your eating habits so that you eat more slowly, you can reduce your overall food intake, thus preventing bloating.
6. Use a Foam Roller
Using a foam roller specifically to debloat is always a good idea. While a foam roller is most often used to help work out sore muscles, it can also be used to ease bloating pain.
Foam rolling before or after a meal can help enhance the body’s circulation, calm and regulate your nervous system, improve your digestive and detoxification systems, and decrease inflammation.
By incorporating one session of foam rolling that includes self-massage, inversions, and twists, you can begin to experience consistent bloating relief with ease.
7. Use Good Portion Sizes
Not only does it matter what you eat to prevent bloating, but how much you eat as well. Overdoing it on portion sizes can contribute to bloating and the sluggish feeling that typically follows.
The more food you have in your stomach, the more bloated you’ll feel. To prevent bloating, remember it’s all about moderation.
8. Avoid Chewing Gum
It’s no secret that chewing gum can lead to bloating. This occurs as a result of increased swallowing of air, which becomes trapped in your stomach and intestines.
Plus, many gums contain sugar alcohol, which also can make you feel bloated. Speaking of sugar alcohols…
9. Look Out for Sugar Alcohols
Despite its name, sugar alcohols aren’t all sweety. These low-calorie, popular sweeteners can be found in many foods and drinks and are generally well tolerated, except for when it comes to bloating.
Sugar alcohols may lead to bloating and even diarrhea, especially if consumed in large amounts. This is because your body can’t digest most sugar alcohols, so instead, they travel to your large intestine for your gut bacteria to break them down.
10. Get a Good Night’s Sleep
As a general rule of life, it’s always a good idea to get a good night’s sleep. Sleep is essential for our overall well-being, including the state of our digestive system.
Sleep helps regulate your metabolism, so when you lack sleep, you can feel sluggish in more ways than one. To prevent this, be sure to get your beauty sleep for at least 7 to 9 hours per night.