natural remedies for bloating

10 Natural Remedies for Managing Occasional Bloating

Reviewed by Dr. Marion Leclerc, PhD, HDR

Like many others, you may be looking for ways to decipher what may be causing some of the gastrointestinal (GI) concerns such as bloating and gas you have been experiencing. Trying to navigate these common GI concerns can sometimes be a challenge.

In this blog, we will discuss 10 natural remedies that may help you manage occasional bloating while also supporting your overall digestive health. Remember to consult your healthcare provider before making any changes to your diet.

Now, let's dive in and learn more about managing occasional bloating and your gut health.

 

What Is Bloating?

Bloating is defined as a condition when your abdomen or belly, is filled with gas causing it to be distended or feeling tight.12 How healthy your gut is, may play a part in how well you can digest foods, as well as how effectively you are able to expel gas.

Gas is a normal result of digestion. Certain foods can also directly affect how much gas may be produced post-digestion, with a tendency for some foods to cause more bloating than others. How quickly the “waste material” passes through your GI tract may also play a role in how much gas is produced and how long it takes to be excreted. The longer undigested food sits in the intestine, the more fermentation occurs.

 

Your Gut, Gas, and Bloating

The functioning of your digestive system can be influenced by your gut microbiome, including its ability to digest food and non-digestible fiber. In particular, the quantity and variety of probiotics in your intestines can play a role in supporting digestive health.

Being mindful of the foods you eat will help you to identify which ones may cause gas and bloating. Once you identify the foods that may cause you some discomfort, then reduce and or eliminate them, and if possible reintroduce them slowly back into your diet to monitor your tolerance. Always follow the direction of your HCP.

It is pertinent to have open conversations with your healthcare practitioner since they can better assess the bigger health picture. Keeping a food and fluid diary may help those conversations to be more insightful and help to potentially identify the offending foods. Also, working in conjunction with a Registered Dietitian can be valuable, since they can assess your intake, your mood and well-being during or right after a meal and ensure that you are still obtaining the essential nutrients that you need to support optimal nutritional intake.

 

10 Ways to Manage Bloating and Support Healthy Digestion

Certainly, a healthy digestive system is on your priority list, especially given how important it is to your overall health and well-being. But where should you start? If you, like the majority of people, are looking for natural remedies for managing the effects of digestion such as bloating and gas, and want to improve your gastrointestinal health, you're in the right place.

Listed below are some strategies that may prove effective in promoting healthy digestion.13

  1. Every bite counts. So be certain to take your time and enjoy your food by eating slowly and chewing well. Since digestion starts in your mouth, chewing well and breaking down the surface area of foods into small pieces, may help with digestion as the food bolus makes its way through your GI tract.

  2. Consume mini or smaller, more frequent meals throughout the day instead of just three large meals. Smaller meals are easier to digest and eating more frequently will aid in digestion, leaving you with less food in your gut to sit and ferment.

  3. Consider taking a walk for a few minutes after your meal instead of reaching for dessert or lying down. Getting in some steps may help to facilitate the movement of food through your GI tract.

  4. Keep an eye on the amount of cruciferous vegetables you’re adding to your plate. Though these foods like cabbage, cauliflower, broccoli, and brussel sprouts pack a nutritional punch to your diet, they are also naturally gas-forming vegetables. See how you feel when you try to remove any of these gas-forming foods from your diet. If you think there is an improvement, then take note. After removing the offending food, try smaller increments to reintroduce it.

  5. Limit foods and beverages that contain non-nutritive sweeteners like sugar alcohols, including xylitol, erythritol, mannitol, maltitol, and sorbitol which can cause gas and bloating.3

  6. Speak with your healthcare provider to see if a digestive enzyme can help with further breaking down food to decrease the formation of gas in your gut.

  7. Swallowing air can increase the gas that gets trapped in your intestines, leading to bloating and difficulty in releasing. This can occur if you chew gum, drink your favorite beverages using a straw, or smoke.

  8. A probiotic supplement may help support optimal digestion. Also, some strains may help to naturally synthesize the enzyme lactase to break down the milk sugar, lactose.

  9. Drink adequate fluids, mostly water, which can help to keep things moving through the GI tract and lend to a softer stool. Stay clear of carbonated beverages, including beer, which may cause gas buildup and bloating.

  10. Adhere to all medical and nutrition advice that your healthcare provider offers you, especially if you are trying to manage a gastrointestinal condition. If you follow a gluten-free or a low fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP) diet then you know that there are certain foods you need to be mindful of.

Key Takeaways

Upon examining various natural remedies for bloating, you may discover effective techniques to help maintain and promote the health of your digestive system.

It is also very important to understand your health history. Even though these occasional bouts of gas and bloating seem to be a normal part of the digestive process, you should still discuss or report them to your healthcare provider. If you are experiencing persistent bloating then this may be indicative of a more serious concern, again warranting you speaking with your physician.

When looking to support your overall gut health Akkermansia MucT™, plays a large role in maintaining healthy intestinal integrity by enhancing the intestines’ protective mucosal lining. Its role in protecting the gut membrane is also integral to overall health.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

 

References

  1. “Bloating: Causes and Prevention Tips.” Johns Hopkins Medicine, 2024.
  2. “Practical Tips to Reduce Bloating, Belching and Gas.” Mayo Clinic.
  3. Clinic, Cleveland. “What You Should Know About Sugar Alcohols.” Cleveland Clinic.
  4. The Akkermansia Company. “The Akkermansia Company | Akkermansia Supplements for the Gut.”
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