Bloating can be uncomfortable, but there are several strategies you can try to reduce it. Here are seven ways to help alleviate bloating:
Avoid foods that are known to cause gas and bloating, such as beans, broccoli, cabbage, and carbonated beverages
Chew your food thoroughly and eat at a leisurely pace to prevent swallowing excess air, which can lead to bloating
Drink plenty of water throughout the day to help with digestion and prevent constipation, which can contribute to bloating
High-sodium foods can cause water retention and make you feel bloated. Limit your salt intake and avoid highly processed foods
Consider adding probiotic-rich foods (e.g., yogurt, kefir, sauerkraut) to your diet or taking probiotic supplements to promote a healthy gut microbiome
Engage in light physical activity, such as walking, to help move gas through your digestive system and relieve bloating
Some herbal teas, like peppermint or ginger tea, may have soothing effects on the digestive system and help reduce bloating