You know that uncomfortable feeling—the one where you're suddenly wearing an invisible balloon, weighing down your body and spirit? It's bloating, the belly's way of saying “Hey, I'm not so happy right now.” Whether it's the aftermath of a salty dinner or the result of poor digestion, bloating can leave you feeling puffy, sluggish, and generally out of sorts. But don't lose hope! With a little knowledge and some lifestyle tweaks, you can deflate that unwanted balloon and return to feeling light, comfortable, and ready to tackle the day.

We spoke to nutritionist Dr Nikita Suresh, PhD in Nutrition with 12 years of experience. Here are her seven tips to reduce bloating.

 

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7 Surprising Ways to Reduce Belly Bloating

Increase Movement
Make sure to improve and level up your movement through exercise and staying active throughout the day: When you’re moving, your digestive system gets a boost. Exercise helps to stimulate your gut and helps food and gas move through your digestive system more efficiently. Even just walking or stretching can help ease bloating by promoting circulation and reducing that feeling of fullness. Plus, being active throughout the day (like taking breaks from sitting or standing more often) can help reduce the buildup of gas and improve overall digestion.

 

Related story: 10 Ways To Beat Bloating

 

Eat Slowly
It’s easy to rush through meals, especially when life gets busy, but eating too quickly can lead to swallowing air. This air gets trapped in your stomach and causes bloating. Chewing thoroughly gives your stomach time to signal your brain when it’s full, and it helps break down food so that your digestive system can process it more easily. Slowing down also means you're more likely to enjoy your food and feel more satisfied—without overloading your stomach.

 

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Avoid Long Gaps Between Meals
The main reason behind stubborn bloating is the large gaps between meals. Make sure to eat small but frequent meals. You can break your entire day’s food into five small meals. Going too long without eating can actually slow down your metabolism and cause your stomach to overproduce acids, which might lead to bloating when you finally eat. Eating smaller meals every few hours helps keep your digestive system in motion and prevents that feeling of heaviness. Also, avoiding large gaps between meals makes you less likely to overeat when you do finally sit down, which can also trigger bloating.

 

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Drink Herbal Teas 
Herbal teas can be a gentle but effective way to ease bloating. Ginger, for example, has long been known for its anti-inflammatory properties and can help relax the muscles of your digestive tract, easing any discomfort. Peppermint is another powerhouse when it comes to digestive health. It helps relieve gas and bloating by relaxing the muscles of the intestines, which allows gas to pass more easily. Cinnamon also has digestive benefits. It helps stimulate the digestive enzymes that break down food and improve overall digestion. Sipping on these herbal teas can be a soothing ritual and a natural remedy for bloating.

 

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Reduce Consuming Carbonated Beverages
Carbonated drinks, like soda or sparkling water, contain carbon dioxide gas. When you drink these, that gas has to go somewhere. Either out the other end or it can get trapped in your stomach, causing bloating. If you're looking to avoid that uncomfortable feeling, switching to flat water or herbal teas can be a gentler choice for your tummy.

 

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Increase Fibre Slowly
According to a 2020 study published by the Clinical and Translational Gastroenterology, the substitution of protein with carbohydrate may be an effective strategy to decrease bloating among individuals experiencing gastrointestinal bloating from a high-fibre diet. 

It goes unsaid that fibre is essential for good digestion and overall gut health, but the key is introducing it gradually into your diet. If you suddenly increase your fibre intake—by shifting from refined grains to whole grains or by adding more vegetables—your gut can struggle to process the change. This can result in excess gas, discomfort, and bloating. The best approach is to increase fibre intake slowly, giving your digestive system time to adjust. This means incorporating small amounts of whole grains, beans, and vegetables over time. Hydration is also important as fibre works best when there's enough water in your system to help it move smoothly through the digestive tract.

 

Related story: Surprising Benefits of a Fibre-rich Diet

 

Include Probiotics 
According to a 2019 study published in Nutrients, probiotics reduce bloating and abdominal distension caused by conditions like irritable bowel syndrome (IBS), a common disorder that affects the large intestine.

Probiotics are the “good” bacteria that help keep your gut in balance. A healthy gut flora is crucial for efficient digestion, and consuming probiotic-rich foods like fermented rice water, yoghurt, kefir, kombucha, and kimchi can help nourish and maintain this balance. These foods introduce beneficial bacteria that can improve the gut's ability to process food and reduce bloating. Regularly incorporating these into your meals supports overall gut health and can ease symptoms of bloating, especially for people with digestive sensitivities.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

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