Bloating affects more people than you’d think — and while it’s usually harmless, it can make your day downright miserable. The good news? There are plenty of tricks to ease the pressure.
Let it out — yes, that way
It might not be dinner party etiquette, but holding in gas only builds pressure — and pain. If you're bloated, one of the fastest fixes is to simply... pass it. Quietly, of course.
Don’t eat in a hurry
Rushing through your meals forces extra air into your digestive system. Slow down, chew thoroughly, and put your fork down between bites. Less air swallowed = less bloat.
Say goodbye to tight waistbands
High-waisted jeans and shapewear may look good, but they squeeze your gut and make bloating worse. Give your stomach room to breathe — literally.
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Breathe deeper
Stress changes how your body digests. Try breathing exercises that reach down into the belly — not just your chest. It calms your nervous system and helps things move along.
Move, stretch, twist
Light exercise like walking or gentle yoga helps release trapped gas. Especially moves where you twist your torso or pull your knees to your chest — they're natural gas relievers.
Drink peppermint tea
Peppermint can relax your digestive tract and help with spasms and gas. Brew a hot cup and sip slowly. Avoid fizzy drinks and straws — they’re gas-trapping culprits.
Avoid the usual suspects
Some foods are known bloaters: onions, beans, cabbage, apples, and fizzy drinks. If you suspect one of them is the troublemaker, try cutting it out for a few days and see how you feel.
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Don’t “suck it in” all day
Trying to keep a flat stomach by holding in your belly all day? That habit can mess with your natural breathing and digestion. Let your abs relax — your gut will thank you.
Get friendly with fiber (gently)
Fiber helps digestion, but too much too soon can cause… you guessed it — gas. Add it slowly to your diet and drink plenty of water to help things flow.
Practice proper toilet posture
Put a stool under your feet when using the toilet. It aligns your body for a more natural (and easier) release — reducing the chances of constipation and bloating.
Try probiotics or fiber supplements
Digestive-friendly bacteria can support gut balance, and psyllium husk can gently bulk up and move waste along. Ask your doctor or pharmacist for advice on what might work for you.
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Know your hormones
Feeling bloated before your period or during menopause? You’re not imagining it. Hormonal shifts slow digestion and can cause water retention and gas. Be extra gentle with yourself at these times.
Keep an eye on symptoms
If bloating comes with weight changes, blood in stool, or fatigue, see a doctor. In rare cases, persistent bloating can be a sign of something more serious — better to get checked.
This article is based on information from IFORM
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