5 Revealing Expert Tips to Fight Bloating

Updated: Sep 9, 2020

Bloating is one of the worst physical symptoms that anyone can experience. The feeling of your stomach being so full, your clothes not fitting and the embarrassment of looking like you may be pregnant is enough to make you want to hide from the world. The worst part is you may not know what will bring it on.

5 tips to fight bloating include drinking water, yoga poses and exercising

Bloating can be the result of something you ate, being stressed or even how you eat. Usually it is too late to realize what made you bloated because it is already happening. Look at the many triggers that can bring on bloating:

triggers for bloating

Two very easy things to find out what is causing your bloating is to take a food allergy test and keep a food diary.


Everly Well supplies an at-home food allergy test that can identify allergies for 96 foods. You may have never had a food allergy before but as we age, our bodies change. Foods that never caused you any issues in the past may now be something you can't eat. This happened to me with dairy. I was always able to eat yogurt, ice cream, creamy soups and desserts without any issue. Then it started happening.

I would get bloated and have diarrhea when ever I ate dairy. It took me some time to figure out that I was having a negative reaction to dairy. While a lot of people take products like Lactaid to digest dairy, I'm a firm believer that if your body is telling you to stop eat something, then stop it.

Knowingly eating foods that cause an allergic response means your body has to stop working on being healthy and start defending itself against what it perceives as an attack. When your body is distracted or becomes tired from constantly fighting food allergies, disease and illness sets in. Just remember, even though you think you are eating to be healthy, not every food is healthy for every body.


This is a very simple task that can help you identify when a food is not working for you. Every day, write down what you ate, what you did and how you were feeling that day. When you are bloated, review your diary.

What did you eat the day the bloating started? What did you eat the past 3 days? How were you feeling each day? Was there an emotional or stressful event in your life?

Finding out what food is causing bloating from a food diary will take some time. But if you can't take a food allergy test, it can help show a trend over time.


There are a lot of other reasons bloating is happening on a regular basis. Taking a food allergy test and a food diary are just two ways you can identify why bloating is happening.

Does any of this sound like you?

👉Diarrhea and/or constipation

👉Bloating and gas

👉Weight gain

👉Congestion, coughing, wheezing

👉Brain fog, difficulty recalling words, short term memory issues

👉Headaches and migraines

👉Acne and itchy skin

👉Tired all the time

👉Sensitivity to fragrances and chemicals

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When you are bloated, exercising is probably the last thing you want to do. But it is one of the first things you should do to eliminate the bloat. Exercise is a great natural remedy for bloating and can be done anywhere!

Exercise helps stimulate the stomach muscles resulting in any excess gas that is built up can be released. Also, regular exercise helps strengthen the abdominal wall which aids in digestion. This can further result in fewer bloating episodes. (Source: Everyday Health)

Exercising doesn't have to be strenuous to help reduce bloating. Taking a 10 to 15 minute walk after eating can help stop bloating. If you are already bloated, there are several yoga poses that can help reduce bloating. Try the poses listed below. There are also free yoga sessions on YouTube that specifically walk you through poses to relieve bloating.

  • Cat/Cow Pose

  • Seated Twist

  • Boat Pose

  • Twisting Child's Pose

cat cow pose helps relieve bloating


Stress causes bloating! I was as shocked as you are when I learned this. Turns out, stress upsets our digestive system and that causes bloating. Reducing stress results in reducing bloating. But does this work when you are already bloated? It sure does!

Meditation is one sure-fire way to reduce stress in the moment and releasing bloating. The great thing about meditation is it can be done anywhere. So if you are at work and need to reduce bloating, find a conference room that is off the beaten path or sit in your car.

On YouTube, there are guided meditations for improved digestion, which relieves bloating. The meditations are anywhere from 5 to 20 minutes. A small time investment to make you feel physically better. Another way is to take a hot bath or use a heating pad. While doing this doesn't lend itself well while you are at work, it can be an effective way to relax, which results in less bloating.


The most popular supplement for supporting the digestive system is Probiotics. Probiotics are good bacteria that live in our body. They are there to help fight off pathogens. Bloating can happen when our gut bacteria is not balanced. Taking probiotics daily can help repopulate our good bacteria in the gut resulting in less bloating.

probiotics help reduce bloating

A less well known supplement is L-Glutamine. L-Glutamine is an amino acid that is found in foods high in protein, such as meat, eggs, spinach and carrots. It helps promote a healthy intestinal lining and reduce inflammation.

When your intestinal lining is healthy, less bloating occurs. I take L-Glutamine daily because I may not be eating the foods that contain it every day. I've noticed a significant reduction in bloating.


Not only how much we eat but how we eat influences if we get bloated or not. When we eat really fast, we swallow air with our food. The excess air has no place to go so we get bloated until it subsides. Slowing down when we eat and taking care not to speak while chewing is a great way to reduce the amount of bloating we experience. A good way to do this is to put the fork down after taking a bite of food.

Reducing portion sizes at meal time reduces bloating. Did you know the size of our plates are much bigger now than they were in the 1960's? The typical plate size today is 14 inches. Back in the 1960's, plates were about 8 inches. When we eat from big plates, we fill up the plate with food otherwise the plate looks empty.

A good trick here is to serve meals on smaller, salad size plates. It is a visual cue that the plate is full since the plate is smaller. If someone wants another serving, they can always go back for more.


We are dehydrated every single day. No one drinks enough water. Water is critical to reduce bloating. Water helps regular bowel movements happen.

Our poop is 75% water! If we aren't drinking enough water, then we can't have regular bowel movements. This results in more bloating. The guideline for how much water to drink every day is half your body weight in ounces. A 100 pound person needs to drink 50 ounces of water every day. If you get bored with plain water, add cucumber slices or frozen fruit to it.

pineapple water to make water flavored naturally

Herbal tea also counts as water. Tea is a powerful drink because it contains beneficial antioxidants that keep us healthy. The best tea for bloating is ginger tea. Ginger is known as an anti-nausea but it stimulates digestive enzymes to help alleviate bloating.

Chamomile tea or peppermint tea may work just as well for bloating. There are so many great organic teas for bloating to try it won't be hard to find one that works for you. When making the tea, don't load them up with sugar because sugar can cause bloating.

I hope this post helps you relieve bloating the next time it happens. Do you think you will try any of the above the next time you are bloated? Leave me a comment below.

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