Top 5 Super Easy Ways to Reduce Bloat

I don’t know if I’ve encountered a single person who hasn’t experienced this uncomfortable feeling in their gut. Bloating can be downright painful, accompanied by swelling, gas, cramps, and tummy rumbles. But in addition to the physical discomfort, psychologically it’s not great either – bloating can really take a toll on our confidence and body image. Have you ever found yourself fidgeting with your pants, resorting to baggier clothing, or avoiding an event all together because you don’t like the way you look and feel? I’ve been there, done that a thousand times over.

The good news is that there are many things you can do to reduce bloat, which leads to better gut health, improved self-esteem, and less discomfort.

Here’s my list:

1. Drink more water.
It may seem counterproductive to think that filling our bodies full of liquid would help flatten our stomach, but it is a very effective strategy to help manage our weight and how we feel. When we are dehydrated (which is more common than you might think), our body tries to hold on to as much fluid as possible which can cause swelling and puffiness in the mid-section. On the contrary, consuming enough H2O will help flush out extra water weight.

So how much is enough? 8 cups a day might be the bench mark minimum, but most people will benefit from even more. Weight, activity level, lifestyle, and environment all play a role in determining how much you actually need. Try using a Water Intake Calculator to see for yourself!
2. Get enough fiber.
25-35 grams daily is the minimum we should be striving for. Fiber is essential for optimal digestive health, which includes staying regular and avoiding constipation. And let’s be honest, a good poop feels great and keeps us a little lighter on our toes. It also can help with weight loss as fiber keeps us feeling fuller for longer.

You can find plenty of fiber in fruits, veggies, legumes (beans, lentils, peas), whole grains, nuts, seeds, and avocados.
3. Reduce sodium intake.
This electrolyte is required in small amounts (no greater than 2,300mg/day) by the body to help balance other minerals and water. The problem with sodium is that it is hidden in our food, and the amount we add from the salt shaker makes up for merely 10% of our total daily amount.

When sodium is overconsumed by the body, it causes an imbalance that prevents our kidneys from flushing out excess fluids. This often will cause our bodies to hold on to extra weight, accompanied by bloating, achiness in our joints, and a rise in blood pressure. Cut sodium by limiting how much you eat out, purchase the no-salt-added version for canned, jarred, or boxed goods like beans or broth, be attentive to food labels, and minimize how much extra salt you’re adding to food.
4. Limit processed foods.
Processed food is considered anything that has been altered from its original state. Some examples include fast food, frozen meals, instant foods (noodles, soups), deli meat, and pre-packaged goods that come in a box or bag (pizza, chips, candy). What these foods have in common are generally a high sodium, sugar, fat, and/or additive content. This often will lead to an inflammatory response in the body, causing swelling and bloat. Processed foods are also linked to weight gain and increased health risks.
5. Limit wheat and dairy.
With half the world’s population being lactose intolerant and wheat sensitives becoming more and more prominent, these are two trigger foods you may want to cut back on that are both known to bloat the belly big time. When it comes to consuming wheat products (breads, pastas, and cereals), the taxing effect it can have on our digestive system often leads to bloating, gas, and discomfort. As far as dairy goes, same deal. Watch the high fat dairy products like ice cream, cheese, or butter which tend to be especially stressful on our midsections.

Bottom line: bloating is all too common, but can be corrected by a number of things within your control. Start with these tips to help hydrate, regulate, and feel better around that mid-section.