How to bloat your belly

10 Satisfying Stretches to Relieve Belly Bloat

Jen Polzak is a certified personal trainer who has been in the fitness industry for over a decade, specializing in nutrition coaching, post-rehabilitation exercises, and weight loss.

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Raise your hand if you’ve been there (or felt this, rather): that tight, overly full feeling we usually blame on an indulgent meal or PMS. That feeling, as if a balloon inflated in your belly, is otherwise known as bloat. Whether it’s due to overeating or a certain medical condition, bloating feels uncomfortable at best. The good news is that most bloating is treatable, no prescription necessary. Although when it comes to relief, can stretching help?

Try these 10 yoga-instructor-approved stretches to help with digestion and beat belly bloat.

Meet the Expert

What Causes Bloating?

According to Johns Hopkins Medicine, certain foods are more prone to cause gas and bloating than others, including oligosaccharides (found in wheat, onions, garlic, legumes, and beans), disaccharides (found in lactose like milk, yogurt, and ice cream), monosaccharides (found in apples and pears, for example), and certain sugars found in most chewing gums and candies.

«The small intestine doesn’t always fully absorb these carbohydrates, instead passing them to the colon, where they are fermented by bacteria and produce gas,» Linda Lee, M.D., writes.

Other common causes of bloating include gut sensitivity (also known as irritable bowel syndrome, or IBS); a condition called small intestinal bacterial overgrowth (SIBO); gastroparesis, which delays stomach emptying; and some gynecological conditions.

With a combination of deep breathing, stretches that target abdominal organs, and twists that massage and stimulate the colon (a vital organ for keeping you regular), this sequence relieves a wide range of digestive discomfort—think gas, bloating, constipation. And the best part? With better digestion comes more energy.

Start in Wind-Relieving Pose («Knees to Chest»)

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Lie on your back and pull your knees in to your chest, hugging them with both arms, like you do at the beginning of yoga class. «Focus on the feeling of contact between your thighs and your stomach, the warmth on your stomach, and use deep breaths to imagine relaxing and relieving any tension and built-up gas,» says Pearce. And don’t forget to breathe.

Get more «wind relief» by adding in movement. Gently rock from side to side, and rotate in a circle for 30 seconds in each direction.

Drop Your Knees to One Side for a Spinal Twist

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Lying on the floor, reach your arms out to a «T,» and keep your knees and hips in line with each other as you lean both knees in the same direction toward the floor. Try to keep your chest and shoulders relatively square to the ceiling, but don’t strain. «Twists are a great way to stretch the stomach area, give it more space, as well as massage all internal organs to less bloat,» says Pearce.

Child’s Pose

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With your knees on the ground and your legs spaced apart as wide as feels comfortable, sit your butt back over your heels and lean your upper body forward with your arms stretched out in front of you. Keep your back straight, and rest your forehead on the floor or rest your head on an elevated surface like a pillow or yoga block as a modification. Hold for five breaths.

According to Pearce, you’re basically using your body weight to massage your stomach and bowels. She says, «By using the warmth of your body and gravity, you can help comfort upset bowels and bloating.»

Seated Forward Bend Pose

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Sit on the floor with your legs stretched out in front of you. With your back straight, gradually hinge forward from your hips, and lower your torso toward your legs as low as is comfortable. Extend from your hips and reach the crown of your head toward your toes, as opposed to your chin—if possible, latch to your feet.

Legs up the Wall

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This gentle inversion encourages blood flow and aids with digestion. To do it, lie on your back, feet facing a wall. Inch your butt up against the wall, and raise your legs up to rest against the wall with your feet flexed and arms at your sides or wherever is most comfortable for you. If you have tight hamstrings, sit farther away from the wall, or place a bolster or long pillow beneath your lower back for extra support. The best position to be in is one where you don’t feel the need to «hold up» your thigh bones.

Cat-Cow

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From your hands and knees on the floor, with your spine in a neutral position, inhale and engage your abs. Then exhale and drop your head while you round your spine, and imagine pulling your belly button up into your chest. This is cat pose. For cow pose, inhale, arch your back, and lift your head and butt. Draw your shoulders away from your ears. Switch between these two poses to warm your spine and release tension in your back and neck. To modify, stand up and place your hands on a sturdy, waist-high surface while cycling between the two poses.

«Lifting the chest and lowering the belly while inhaling gently stretches the abdomen while rounding the spine, while exhaling gently compresses the belly,» says Mutty. «Deep breathing coupled with alternating stretching and compression soothes the stomach and aids digestion.»

Downward Dog

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From a standing position with your feet hip-width apart, hinge forward with your back straight and abs engaged as you press your palms to the ground in front of you. Imagine creating a «V» shape with your body, heels pressed into the ground (though keep them lifted with knees bent if you have tight hamstrings), and try to draw your tailbone back and up. Draw your shoulders away from your ears, and keep your rib cage in. Hold this pose for five to 10 breaths. Feel free to position your feet as far back as is comfortable. For a mini-flow, you can pair this pose with child’s pose and alternate between the two.

Standing Forward Bend

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Stand up with your back straight and legs apart. Hinge from the waist, and round your spine as you reach for the floor. To modify, place hands on a yoga block or waist-high surface. You should feel a stretch in your seat, hamstrings, and calves. Let your head hang heavy to stretch your neck, and reach your tailbone to the sky to maximize the stretch.

One-Legged Seated Spinal Twist

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Sit with your legs extended in front of you. Bend your right knee, and position your right heel as close to your body as possible. Straighten your back, then twist your torso to the right as you reach your left elbow to the outside of your right knee and place your right hand on the floor behind you. Breathe, then release and repeat on the other side.

«Gently twisting and compressing the belly massages the digestive organs and increases circulation without putting strain on the system,» explains Mutty.

Bridge

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Lie on the floor with your arms beside your body, and bend your knees, keeping your feet flat on the floor. Make sure your knees and heels are aligned. Keeping your back straight, push your hips up from your heels, and feel a stretch in your chest. For a variation, try pressing up with one hip and breathe for five breaths, then switch sides and hold for another five breaths.

Introduction To Inflation and Stuffing

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Disclaimer: Be careful and mindful of your limits before trying inflation of any kind.

Remember: If you want to get full you go fast if you want to grow big you go slow but all bellies are different.

Hey I wanted to share inflation tips and tricks of bloating my belly and feeling full

Air Swallowing : highly recommend. I learned how to air swallow my freshman year of high school. It’s a safe technique for 2 reasons: You inflate slow and your body will decide when you’re done. It doesn’t grow your belly much but it makes you feel massive and full some times I like to close my eyes and pretend my belly is as big as it feels. you’ll hear loud noises you can feel your insides shift with air. One thing is that you should gulp slowly and gulp a little air at a time (if you get too much and swallow your throat will hurt).

Begining: you will need to learn how to swallow air on purpose which can be hard to do. This is how I taught myself:

turn on the sink faucet

tilt your head and drink

move your head away from the water so you take on both air and water(think of it like drinking soda) remember the movements you made to swallow the air and water.

Alternate method: Straw Method

get a large drink with a straw(shake, water, something usually noncarbonated, etc.)

tell your self that you have to drink everything that enters your mouth

sip shake so you suck up the air in the straw and swallow everything you suck take a few gulps of shake

stop sipping and let the air return to the straw

repeat and notice how you swallow

If you learned it Great your halfway done now for the fun part!

Air Swallow Bloat:

I usually do this when I’m hungry and no food (you can try it with food but you can get uncomfortable quick and I like the aspect of filling your belly to full but you’re still hungry)

Lay down and get comfortable (sometimes I like to have a heating pad set to low on my tummy) Laying down is important because you don’t want to add any unnecessary pressure to your belly and it will make you want to burp more later.

swallow air slowly and pretend your scenario of what you’re eating/inflating. Notice how big you’re getting and you’re still hungry.

Resist Burping: hold your breath lightly and clench your throat until it goes down (you may have to do this repeatedly) or simply breathe through your nose till the urge is gone.

Resist Farting: this is a challenge after a while gas will try to find a way to get out another way. I find this harder to do because I can shift my butt up at an incline to prevent burping easier. My suggestion: hold the fart as if your life depended on it. it will slink back eventually but it can come back with a vengeance! (I’ve tried plugging to stop the farts naturally but it was no use)

when you’re done just burp and release

Simple instructions: Warm a lot of milk in a container in the microwave on high for four minutes, stir and cook in 3-minute intervals stirring then checking to the desired temperature each time (cooking times may vary by the wattage of microwave It takes a long time)

mostly, I like to pour the warmed container of milk back in the gallon jug for authenticity

if you are overwhelmed by milk take a short break and eat one cookie (chocolate chip preffered) every 8-ounce glass of milk.

If you still have trouble fantasize about having someone dominating you to finish.

haven’t tried milk alternatives but may have the same effect

any % milk works, depends if you want to gain weight. (i like whole milk. but you can even add a little half and half or just drink half and half)

I have tried adding the hot chocolate mix to the warm milk but for some reason, my stomach gets upset more because it’s so sweet

Good stuffing foods: thin-crust pizza, hamburgers, Chinese food.

I may add more if I think of any more tips or methods.

I recommend this to if you want more bloating techniques

@ ls6y06cl6a0n did an amazing job archiving his experience in his journal called «bloat checklist» (can’t post the link in here link in comments)

12 Ways to Beat Belly Bloat for Good

Can’t squeeze into your skinny jeans no matter how much you suck in your stomach? Up to 30 percent of healthy adults experience regular bloating, according to a May 2019 review published in Advances in Therapy. The reason: Bloating doesn’t have just one cause, says Jacqueline Wolfe, MD, an associate professor of medicine at Harvard Medical School, and author of A Woman’s Guide to a Healthy Stomach. Factors ranging from emotions, eating habits, gastrointestinal disorders and disrupted gut bacteria can balloon your waistline. Here are 10 simple steps that can help you beat the bloat.

1. Feel the Burn

When you’re bloated, the last thing you want to do is squeeze into a pair of leggings and hit the gym. But skipping your sweat session is a missed opportunity to alleviate a distended belly. That’s because bloating could be a sign of constipation — or trapped gas. «Gas gets trapped in one spot of the small intestines, making your abdominal region distend,» Dr. Wolfe explains. But exercise makes the intestinal muscles move more, which helps gas and stool pass more easily through the gut. When this occurs, you may get relief from the bloating, too. And in case you need some motivation to hold that plank longer, research suggests people who exercise regularly have fewer symptoms of Irritable Bowel Syndrome (IBS) — including bloating, according to a February 2019 review of 14 clinical trials published in Neurogastroenterology and Motility.

2. Try Some Probiotics

Your intestines play host to legions of bacteria. And that’s not a bad thing. These gut microbes help the body absorb nutrients, aid in digestion and may even bolster the immune system. But when bacterial imbalances occur (like after taking antibiotics), your whole digestive system can get thrown out of whack, says Sita S. Chokhavatia, MD, a practicing gastroenterologist with Valley Medical Group in Brunswick, New Jersey. To restore order in your gut and beat the bloat, try probiotics via supplements or foods (such as yogurt, kefir or fermented vegetables) that contain live microorganisms. While the overall evidence on their therapeutic use is still preliminary, there’s enough data for the American College of Gastroenterology to suggest their use for the management of bloating and other IBS symptoms. As with any dietary supplement, speak with your doctor first if you are pregnant, lactating or if you are under a doctor’s care for any medical condition.

3. Dial Back on Dairy

Even though the probiotics in cultured dairy products may help the bloat, dairy foods can could be problematic if you’re lactose intolerant. People who are lactose intolerant don’t produce enough of the enzyme lactase to properly digest lactose, a type of sugar found in milk. The incomplete digestion of lactose leads to intestinal gas, bloating and diarrhea. If you believe dairy is messing with your belly, try avoiding milk products for a week or two. But if you have to remove dairy from your diet entirely, remember you’ll need to get calcium and vitamin D elsewhere, says Dr. Chokhavatia. Start by adding leafy greens, almonds and calcium-fortified soy or almond milk, and either get more sunshine or ask your doctor about taking a vitamin D supplement.

4. Skip Sugar Substitutes

Sugar-free doesn’t always mean belly-friendly. Many sugar-free or no-sugar-added candies, desserts and gum contain the sweeteners sorbitol, xylitol and mannitol, also known as sugar alcohols. These sweeteners are incompletely digested and can trigger the production of hydrogen gas in the small intestines, causing severe bloating, Dr. Wolfe explains. The U.S. Food and Drug Administration (FDA) requires that sorbitol or mannitol-containing products include a warning label that they may have a laxative effect. Still, as little as 10 grams of sorbitol can trigger stomach trouble, says Dr. Wolfe — the amount found in several pieces of sugar-free gum or just one serving of sugar alcohol-sweetened candy.

5. Keep a Food Log

Milk products and sugar alcohols are not the only foods that can lead to bloating. Other types of carbohydrates can be poorly absorbed and fermented in the gut, causing bloating and gas in sensitive people. Foods high in these short-chain carbohydrates are commonly referred to as FODMAPs, according to a June 2016 report in Clinical and Experimental Gastroenterology. In addition to lactose and sugar alcohols, offending substances can include fructose, a natural sugar found in fruit and honey, as well as fructans (found in wheat, onions and garlic) and galactans (found beans, lentils and soybeans). So if the cause of your symptoms is not clear and you have more sleuthing to do, keep a log of what you eat along with your symptoms. If you identify foods that seem to make you bloat, try avoiding them, but also let your doctor know so she can determine if a low-FODMAP diet is right for you.

6. Slash Your Stress Level

As if stress wasn’t bad enough on its own, it can also make you bloat. When you’re anxious, your body releases cortisol and adrenaline, hormones that stimulate your digestive system and cause gas, bloating and even diarrhea. What’s more, people who are stressed tend to swallow air unknowingly, eat foods too quickly and forget to schedule quality bathroom time, says Dr. Chokhavatia. If you can’t get rid of your stressors (think: family drama), you may be able to manage the anxiety through cognitive behavior therapy (CBT), which is talk therapy geared at changing thoughts, feelings and behaviors for the better. CBT can be effective at managing bloating, according to a review published in the December 2013 issue of World Journal of Gastroenterology.

7. Stay Hydrated

You might think that more liquids equals more belly volume, but as long as you aren’t drinking water by the barrel, staying hydrated will keep you svelte, says Dr. Wolfe. Why? When you’re dehydrated, your body basically thinks you’re trying to cross a desert with an itty-bitty canteen. To fill up its reserves, it stores water between cells and in the fat cells, causing all-over bloating, she says. What’s more, dehydration can cause your digestive system to slow to a halt, resulting in constipation and a distended abdomen. Shoot for eight glasses a day. Bonus benefit: Drinking more water may even lead to a lower calorie intake, according to research published in the October 2016 issue of the Journal of Human Nutrition and Dietetics.

8. Slow Down and Eat

«Not chewing with your mouth open goes far beyond good manners,» says Dr. Chokhavatia, adding that swallowing air can cause bloating. Although some swallowed air is normal, when excessive air gets consumed while eating or drinking, these pockets of air travel through your digestive system and can cause bloating and gas, according to a report in the January 2013 Clinical Gastroenterology and Hepatology. But this doesn’t mean you’re destined to have a belly full of air. Take steps to swallow less air ditching straws, carbonated beverages and chewing gum. Then, make sure you eat slowly and stay mum when your mouth is full in order to limit the amount of air you mistakenly swallow, Dr. Chokhavatia says.

9. Shake Your Sodium Habit

Consuming too much sodium causes the body to hold onto extra water, Dr. Wolfe tells us, and this can lead to bloating. A July 2019 report in the American Journal of Gastroenterology also suggests extra dietary sodium modifies gut bacteria in a way that leads to bloating. In this new analysis of a landmark diet and blood pressure study — the Dietary Approaches to Stop Hypertension (DASH) Sodium Trial — study participants who consumed more sodium reported more bloating. But ditching your salt shaker might not be enough. According to the American Heart Association, 70 percent of the average American’s sodium intake comes from packaged, prepared and restaurant foods. Scale back your intake of take-out meals and prepackaged foods, and your bloat may go, too.

10. Pack Potassium

Reducing your sodium levels isn’t just about what you don’t eat. It’s also about what you do eat. Bananas, papayas, kiwis, strawberries, cantaloupe, oranges, spinach, beets and broccoli contain potassium, which acts as a diuretic, driving water molecules out of fat cells and increasing the amount of sodium in your urine, says Dr. Chokhavatia. But stick with improving diet choices and not using supplements or over-the-counter (OTC) products to fix the bloat. While an OTC diuretic might seem like an easy fix, these can be dangerous, causing low levels of potassium and dehydration.

11. Eat More Fiber

Fiber is famous for a reason: It helps you poop. Since constipation and bloat go hand in hand, getting more fiber can cut your chances of ballooning up. But be careful with dramatic increases in fiber intake, since this can temporarily lead to gas and bloating, and be wary of foods that appear to be enriched with a lot of fiber. A prime example is foods with added inulin — which is a fructan, or FODMAP — since this ingredient may aggravate bloating in sensitive individuals. Your belly’s best bet is to get fiber from fruits, veggies and whole grains, and gradually increase your fiber intake so your body can adjust without an increase in bloating.

12: Get Checked Out

Although bloating is uncomfortable, at face value it may not appear to be a serious issue. But sometimes this symptom is a sign of a more severe health condition. For example, bloating can be related to celiac disease, menstrual irregularities, medication side effects or gastrointestinal disorders, including serious problems such as cancer. So if your bloated belly isn’t fixed by some simple self-care steps, it’s time to check in with an expert — your doctor. And if your bloating is accompanied by weight loss, blood in the stool, fever or pain, see a doctor right away.

20 Reasons You’re Bloated (And How to Get a Flat Belly)

Everyone knows the feeling — uncomfortable, heavy, expansive — of being bloated. It is one of the most common complaints out there, and the causes for bloating number in the dozens.

Although the reasons for that feeling of bloat are not confined strictly to the gastrointestinal system, today we are going to go through a quick list of the most common reasons for bloat in relationship to your gut — and what to do about them.

The Food You Eat

1. Foods that are well-known gas causers: Every time I think we are all familiar with this list, I find someone who isn’t. These commonly consumed foods, many of them healthy in their own right, are capable of making some feel like a rapidly expanding hot air balloon. Broccoli, cabbage, Brussels sprouts, beans, soy, gluten and dairy products all have a long record of bringing on the bloat.
2. Salt: Excessive salt consumption, particularly when combined with low water intake and/or a low mineral intake will actually pull water from your cells and deposit it in the spaces between cells, giving you the appearance of holding water and making you feel bloated and puffy. [tweet_quote] Fake sugars like Splenda and aspartame can pull fluid and gas into the intestine, causing you to feel bloated. [/tweet_quote]

3. Sugar alcohols and fake sweeteners: You’ve got to respect the maltitol. Anyone who has accidentally overeaten sugar-free candies knows exactly what I am talking about here. Sugar alcohols are not broken down by the human GI tract, remaining whole. They pull fluid and gas into the intestine. Xylitol, sorbitol and mannitol are also capable of exerting these effects. Fake sugars like Splenda, aspartame and others can also create these issues. Read those labels, folks, particularly in protein bars and protein shakes. Gum chewers who can’t pin down why they are bloated should consider their gum chewing habit.

Do you struggle with bloating, gas, constipation, or other digestive issues? We’ve created a FREE guide to healing your gut naturally. Click here to get your copy!

4. Foods you are sensitive to: Many of us are walking around with a food sensitivity we are not aware of, because, well, we’ve always eaten that food! Finding and removing food sensitivities from your diet is a project you want to pursue if you have been having chronic gastrointestinal distress in spite of being told that you are “fine”.

5. FODMAPs: This acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. It’s a big mouthful that refers to certain types of carbohydrates and fibers that are highly fermentable (gas-causing) to the gut bacteria. FODMAPs are in a wide variety of foods, but do not inherently cause bloating for everyone. They are most problematic for those with IBS (irritable bowel syndrome) and SIBO (small intestine bacterial overgrowth).

6. Foods that aren’t appropriate for any diagnosis you may have: Like FODMAPs with IBS and SIBO, there are some foods that don’t work well in certain conditions, no matter how healthy. Examples of this are nightshades (white potatoes, tomatoes, bell pepper, eggplant) in those with IBD (inflammatory bowel disease) and gluten in those with autoimmune conditions.

Solution: The most reliable way to sort out which foods do what to your body does not lie with any test (though IgG food sensitivity testing can help guide, it is by no means definitive), but with an elimination-challenge diet. No test, checklist or hunch of a natural health guru trumps your own experience.

The Way You Eat

7. Not chewing well: Chewing helps pre-digest food by mechanically breaking it down and biochemical breaking it down via enzymes found in the saliva. When you don’t chew well, it puts more mechanical and biomechanical stress on the stomach and small intestine to break things down. This, in turn, will make you feel bloated.

8. Eating on the run: Shoveling food down as you stand next to the sink or the fridge does nothing to help prep your brain and gastrointestinal system to help you digest your food.

9. Overeating: Overconsumption of any food can create gas and bloating, for very similar reasons as not chewing your food does. A greater volume of food requires more energy and resources for breaking it down.

Solution: Insert mindfulness into mealtimes. When you eat, sit down. Pay attention to the taste and texture of your food. Chew. Don’t talk with your mouth full, as this introduces excessive air into your system. Slow down as you eat, to give your brain — and second brain (the enteric nervous system, ENS) — a chance to gauge when you are satisfied, and to orchestrate the creation/release of digestive enzymes, acid and bile.

Your Ability to Digest What You Eat

10. Low digestive fire: I call the body’s ability to break down carbohydrates, fats and proteins into their building-block constituent compounds of starches, fatty acids and amino acids through the use of enzymes, bile and stomach acid “digestive fire.” When we lack production of one of these factors, your body’s ability to break down these macronutrients is compromised. Thus, the ability to absorb them is also interrupted. Unbroken, partially-digested food compounds are more fermentable to the gut flora and more provocative to the immune system. The end result? That bloated feeling.

11. Carbohydrate malabsorption: Lactose intolerance is the most famous example of this, but fructose malabsorption and the inability to digest other carbohydrates is also a possibility. Undigested and unabsorbed compounds in your gut are likely to cause gas and bloating. Carbohydrate malabsorption is easily diagnosed via a breath test, particularly if you suspect fructose malabsorption. Many of those who are lactose intolerant discovered it through trial and error, but this is more difficult with other forms of carbohydrates.

Solution: If you feel your digestive fire may not be burning brightly, consider supplementing with a digestive enzyme at mealtimes. You may also try taking a teaspoon of apple cider vinegar before meals, incorporate ginger and turmeric into your diet, and follow the other solutions in this piece, as low fire is often caused by a combination of reasons.

The Health of Your Microbiome

12. Dysbiosis: Dysbiosis is an umbrella term for an imbalance in your microbiome. Your microbiome is a beneficial colony of one hundred trillion bacterial cells residing in your large intestine. When the numbers of good guys drop, or the number of unsavory characters increases, this is called dysbiosis. A dysbiotic gut flora is a gassy one. Unfortunately, dysbiosis irritates the lining of the gastrointestinal tract, as well, adding another layer of inflammation and with it, the potential for even more bloating.

13. Pathogenic infection: There are many types of specific dysbiosis, including frank infection with a parasite or harmful bacteria or overgrowth of Candida or other forms of yeast. These can be objectively measured and diagnosed with a stool test.

14. SIBO: Small Intestine Bacterial Overgrowth is a colonization of bacteria — even normal ones — where they don’t belong. The small intestine is supposed to be relatively sterile, but sometimes the guys from our microbiome move north and set up shop. There they do their bacterial thing, but because the location is off, we experience feelings of bloat, excessive gas and spasm. SIBO, unlike other forms of dysbiosis, is diagnosed via a breath test.

Solution: For those of you who have tuned up your nutrition and lifestyle and spruced up your digestive fire but are still experiencing symptoms, it is time to rule out dysbiosis and infection. This is done with a stool test. You can also help build a robust microbiome by eating lots of veggies (that you tolerate) and fermented foods, using antibiotics judiciously, laying off hand sanitizers and considering a probiotic.

The Integrity (or lack thereof) of Your Gut Lining

15. Your small intestine: The cells that line your small intestine are supposed to stand next to each other, tightly. There is even a structure called a desmosome that buttons these cells together. Chronic inflammation from dysbiosis or inflammatory disease states, consuming foods you are sensitive to, high stress, alcohol binges and a host of other factors can disrupt this integrity and unbutton the cells.

With this interface disrupted, the immune system interacts with food and native bacterial compounds in a non-ideal way. It views them as invaders and generates an attack. These inflammatory compounds further disrupt the integrity of the lining, generate new food sensitivities, increase the risk of autoimmune reaction, and make you hold water and feel bloated.

16. Other problems with the lining: Ulcers, gastritis, esophagitis and even diverticulitis all can create the sensation of bloating.

Solution: While approaching any digestive issue, not only do we look to food, our ability to digest it and the health of the microbiome, we also must take steps to ensure that the structure that is housing all of this — the gut lining — is in good shape, too. There are many nutrients and compounds out there that help us accomplish this goal, including glutamine, n-acetyl glucosamine, chamomile, turmeric, zinc carnosine, MSM (methylsulfonylmethane), bone broth, gelatin and many more.

Your Lifestyle

17. Lack of sleep and downtime: The central nervous System (CNS) has two branches — “fight and flight” and “rest and digest.” When we are sleep-deprived, overworked and do not get enough rest, the fight or flight branch begins to dominate, and the rest and digest branch takes a back seat. This branch, however, helps keep things moving smoothly in the gut. When its function is suppressed, bloating can ensue.

18. Lack of Movement: Movement is life. All types of physical activity help keep the ENS, your second brain, running smoothly. The ENS is responsible for all of the minutiae of digestion, including the rate at which digestive factors are released and the regulation of peristalsis, the rhythmical, muscular contraction that propels food and gas down and out. There are few quicker ways to impair your ENS than to not move your body in some way, whether it is walking, stretching, yoga, weight training, sprints or whatever your pleasure. [tweet_quote] Remember: Movement is life. [/tweet_quote]

19. Constipation: Bloating and constipation often go hand in hand. A slow bowel, much like a sedentary lifestyle, can leave you feeling full and uncomfortable. Addressing constipation is a key strategy in helping you not feel bloated. Hydration, adequate fat, fiber and minerals, along with physical activity and sleep, are the first steps to take to tackle this common condition.

20. Unmitigated Stress: The prior two points are major causative factors of this point, but we can lump in here all types of mental, emotional and social stress for which we have no relief or release. As above, uncompensated stress greatly disrupts the ENS, which in turn creates a whole host of digestive distress, including bloating.

Solution: For starters, protect your sleep. Go to bed before 11:30 p.m. and do your best to get at least 7 hours of sleep. Indulge in a morning walk, using the mindfulness you are cultivating while eating to your walking experience, noticing the sights and sounds around you and the feel of air and sun on your skin. Develop a support network and start tackling your inner anxieties and stressors through self-development books or courses, physical activity or a combination of what suits you best.

As common and annoying as it is, you don’t have to just deal with being bloated. It is often an indicator that something is not quite right, and with some detective work and tweaking, we can determine for ourselves what is best for our body, and that is a very sweet place indeed.

About Jillian Sarno Teta, ND

Jillian Sarno Teta, ND, is the author of the best-selling book Natural Solutions for Digestive Health and the creator of Fix Your Digestion. Internationally recognized for her work in digestive health and wellness, Jillian writes, speaks and blogs extensively on the subject, traveling near and far.

10 Ways to Reduce Belly Bloat

Articles

McKel (Hill) Kooienga

McKel Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped® and the Mindful Nutrition Method™

How to reduce belly bloat? Try these 10 simple steps that anyone can start incorporating into their lifestyle that may help reduce belly bloat.

Digestion truly begins in the mouth, but also revolves around our mental and emotional states. In this post, I’ll share in-depth about the science behind digestion, digesting food, and more.

“Chew your liquids, drink your solids”

A saying that I love teaching clients and constantly remind myself as well! I can’t stress the importance of chewing your food thoroughly enough. Chew your liquids, meaning that even if you’re drinking a juice or smoothie be sure to swish it around your mouth, let it take its time to get your salivary glands and digestive enzymes ready and receptive to food/drink that’s about to hit your stomach. Drink your solids, meaning you want to chew your food to get a consistency of applesauce, soft and pureed enough to swallow and “drink” easily. That means no more gulping down food or drink or quickly eating.

Avoid carbonated drinks.

I think this is the most obvious one. If you think about it, what do all carbonated beverages have in common? Added CO2, literally adding air and bubbles to your drink, i.e. into your belly! Some of us aren’t affected so much by carbonation, but if your tummy is sensitive to bloating, give up carbonated drinks even the club soda or sparkling water. This goes without saying, refined sugar loaded soda and carbonated drinks are out of the question. These not only contribute to air in your gut but also teaspoons upon teaspoons of refined sugars.

Get excited about whole foods, especially vegetables and fruits!

Whole foods that I share in recipes here on Nutrition Stripped are loaded with digestive-friendly fiber, prebiotics (the food for good bacteria) and nutrients to keep our bodies healthy. Eating more of these foods and less of processed foods will ensure that you’re getting enough nutrients and fiber without all the additives of sodium, processed fats and sugars, preservatives, and many chemicals and additives that can easily bloat our bellies. Whole foods keep our digestive system running smoothly, although some whole foods like the cruciferous family (broccoli, cauliflower, brussels sprouts, etc.) may actually cause gas and bloating in some. Just be mindful of how different whole foods make your body feel.

Drink liquids away from eating food.

I personally find this extremely helpful and have so many clients report better digestion after making this simple step. Drinking glasses of water right before a meal to “fill” you up is just a waste of time in my opinion. You’re not only filling up on water and slightly stretching your stomach, but you’re also making your stomach and digestive system work a little harder to get those digestive enzymes and stomach acid to where the pH needs to be for optimal digestion. Try this next time – drink water or liquids away from your meals at least 30 minutes before or after.

Using straws may help us keep our fabulous red lip on without a smudge, but it’s also an easy entryway for air to get straight into our bellies. The action of sucking a straw forces air along with your beverage into the stomach, hence why many people burp afterward!

Drink peppermint tea.

Peppermint essential oil and teas are one of my favorite instant go-tos for relieving bloating. Peppermint actually works to decrease and relax the function of the lower esophageal sphincter (i.e. it helps relax your digestive muscles). If you suffer from chronic or serious GERD (gastrointestinal reflux disease), then I don’t recommend peppermint tea as it’ll make your reflux worse because of it’s relaxing action. I always travel with an emergency peppermint tea bag just in case bloating occurs. This especially is great for those of you, like me, who may accidentally eat gluten or dairy while out of the house.

Exercise portion control.

Sounds cliché, but it’s true! Watch your portions and try making meals that you eat more frequently smaller if bloating tends to get you down. This also means refraining from overeating. We’ve all been there, whether it’s Thanksgiving, a holiday, or a special outing and we’ve simply eaten far too much. If you find yourself in this situation, my advice is to try taking a digestive enzyme to give your digestive system a little boost and support in digesting heavier foods. But first, try to set yourself up for success in the first place and begin with portions on the smaller side.

Incorporate more healthy fats into your diet.

My favorite healthy fat has got to be coconut oil. I love using it from smoothies, desserts, cooking oil, on my skin, and so much more. Coconut oil does far more than help bloating. It’s incredibly moisturizing on your skin so think about that action in terms of lubricating your insides. It’s great to help get digestion moving especially if you lack healthy fats in your diet. Avocado is another healthy fat to incorporate. It’s high in fiber, potassium, and nutrients that help keep digestion moving along. Raw nuts and seeds are also great for giving a boost of fiber, protein, and minerals such as magnesium which help relax muscles and may decrease belly bloat. I recommend further increasing the digestibility of nuts and seeds by soaking or sprouting.

Keep movement light after eating.

I’m sure we’ve all had our moms urge us not to swim right after eating and guess what, there’s some merit to that! Our digestive systems require immediate attention and a lot of energy to digest food, especially if we’ve overeaten, eaten large amounts of fat (fat takes the longest to digest), or eaten foods that may be a little tough on our digestion. Therefore, we need to allow a little time before we go jumping, swimming, and hopping around! All of those activities and exercising requires a lot of energy as well from our muscles, so it’s best to keep exercise light after eating. Light exercise means leisure walks, stretching, light yoga or foam rolling.

Eat mindfully and de-stress.

I saved the biggest and most important, in my opinion, for last! Slowing down our minds and bodies before we eat is VITAL to healthy digestion. Our bodies have two major responses: 1) sympathetic nervous system (SNS) activation or “fight or flight” when we’re amped up, excited, stressed, overwhelmed, moving, springing into action, etc. or 2) parasympathetic nervous system (PNS) activation or “rest and digest” mode where our bodies are in a relaxed state to take care of vital rebuilding functions.

Both the PNS and SNS have their role and place in our bodies. One is not “bad” nor “good”, rather they’re both vital to the way we live. BUT many of us are constantly living in a state of chronic stress, anxiety, and not being present which causes our stress hormones to go in overdrive and our bodies to switch into “fight or flight” mode. Again, if you’re constantly living in this state of “fight or flight”, how are you able to digest food, let alone give your body a break to do what it needs to do to be at it’s healthiest such as detoxing, elimination, rebuilding, building immune function, and of course, digesting. When stressed, your body may be able to carry on these processes, just not as effectively or optimally as it could be.

One last tip for instantly getting into digest mode…

Take 10 deep breaths before each meal to rebalance and reset your nervous system. Start by inhaling through your nose to a count of 8-10 seconds, hold for 8-10 seconds, and slowly release for 8-10 seconds. Repeat until you’ve cycled through 10 times. I promise you will instantly feel more relaxed and calm and ready to mindfully enjoy your meal and digest those amazing nutrients!