How to relieve bloating: Doctor-approved tips

What is bloating?

What symptoms are related to bloating?

• Swelling or distension 
• Abdominal fullness 
• Abdominal cramp or pain 
• Burping 
• Diarrhoea 
• Digestive problems like constipation or indigestion 
• Nausea 
• Reduced appetite 

8 ways to reduce bloating

1. Hydrate adequately: Adequate water intake facilitates the removal of surplus sodium from the body and supports the digestive process, diminishing the risk of bloating associated with water retention. 
2. Refrain from carbonated beverages: Carbonated drinks, including sodas, release carbon dioxide, which can accumulate air in the digestive system, potentially resulting in bloating. It is advisable to select non-carbonated options such as herbal teas or plain water. 
3. Engage in mild physical activity: Participating in light physical activities, such as walking, can aid in promoting the movement of gas through the digestive tract, thus alleviating discomfort caused by bloating. 
4. Reduce portion sizes: Consuming smaller meals can lessen the burden on the digestive system and help prevent sensations of fullness and bloating. 
5. Consider peppermint tea: Peppermint possesses natural properties that can enhance digestion and mitigate bloating by relaxing the muscles within the digestive tract. 
6. Minimise air ingestion: During meals, it is prudent to limit conversation, refrain from chewing gum, and avoid using straws, as these behaviours can result in the ingestion of air, contributing to bloating. 
7. Restrict intake of salty foods: High sodium consumption leads to water retention, which can induce bloating. Therefore, it is recommended to limit the intake of salty snacks and processed food items. 
8. Avoid foods high in FODMAPs: Certain foods categorised as FODMAPs may provoke bloating. It is advisable to avoid items such as onions, garlic, beans, and particular dairy products if they induce discomfort. 

9 ways to reduce bloating in the long term

1. Adhere to a balanced diet: A well-balanced diet that includes ample fruits, vegetables, whole grains, and lean proteins is essential for maintaining optimal digestive functionality and may assist in the prevention of bloating over time. 
2. Ensure adequate hydration: Consuming sufficient quantities of water throughout the day supports the digestive process, mitigates the risk of constipation, and may alleviate bloating by effectively flushing out excess sodium and toxins. 
3. Engage in regular exercise: Participating in consistent physical activities such as walking, swimming, or practising yoga enhances digestion and facilitates the movement of gas through the digestive tract, decreasing the likelihood of bloating. 
4. Manage stress effectively: Chronic stress can adversely impact digestion and contribute to bloating. Implementing stress-reduction techniques such as meditation, deep breathing exercises, or mindfulness practices can help to relieve digestive discomfort. 
5. Avoid large portion sizes: Consuming large meals may overwhelm the digestive system and lead to bloating. It is advisable to opt for smaller meals to promote digestion and minimise discomfort. 
6. Limit intake of processed foods: Processed foods, particularly those high in sodium, sugars, and artificial sweeteners, can lead to water retention and various digestive issues. Reducing the consumption of such foods may assist in diminishing bloating. 
7. Gradually increase fibre consumption: While fiber plays a vital role in digestive health, a rapid increase in fibre intake can result in bloating. It is recommended to slowly introduce fibre-rich foods, including vegetables, legumes, and whole grains, to the diet. 
8. Monitor for food sensitivities: Certain food items, such as dairy products, gluten, or high-FODMAP foods, may trigger bloating in susceptible individuals. Keeping a record of food intake and eliminating potential allergens can help reduce bloating episodes. 
9. Prioritise healthy digestive practices: Practices such as eating slowly, chewing food adequately, and avoiding horizontal positions immediately after meals can significantly improve digestion and prevent bloating. Implementing these straightforward habits contributes positively to long-term digestive health. 

What drink helps with bloating?

• Peppermint tea is recognised for its calming properties; it functions by relaxing the muscles within the digestive tract, decreasing the sensation of bloating.  
• Ginger tea serves as a natural anti-inflammatory agent that supports the digestive process, contributing to the reduction of bloating and associated discomfort.  
• Warm lemon water can stimulate the digestive system, which can help to prevent water retention and, as a result, diminish bloating.  
• Fennel tea is derived from fennel seeds, which possess natural diuretic characteristics that can effectively relieve gas and bloating.  
• Chamomile tea, known for its soothing effects, also aids in lessening bloating by promoting relaxation within the digestive system. 

What causes a bloated stomach?

Can bloating be prevented?

• Individuals are advised to consume smaller and more frequent meals. This approach alleviates pressure on the digestive system and diminishes the likelihood of bloating. 
• Maintaining adequate hydration is essential. Sufficient water intake supports digestive processes and minimises the risk of water retention, which can lead to bloating. 
• It is prudent to limit the intake of carbonated beverages. Such drinks generate gas within the digestive system, thereby exacerbating bloating. 
• Fibre should be incorporated into the diet gradually. An incremental increase in fibre in intake will prevent undue stress on the digestive system. 
• Engaging in regular physical activity, such as walking, is also beneficial. Exercise promotes the movement of gas through the digestive tract and aids in reducing bloating. 
• Finally, it is important to identify specific food triggers. By monitoring individual sensitivities and avoiding foods known to cause bloating, such as dairy products and high-FODMAP items, one can effectively manage this condition. 

Behaviours and food choices that can lead to gas and bloating

1. Consuming food at an accelerated pace can facilitate the ingestion of air, leading to discomfort associated with bloating. Additionally, the consumption of large meals places undue strain on the digestive system, which can exacerbate feelings of discomfort and bloating. 
2. The intake of carbonated beverages, such as soda and sparkling water, introduces carbon dioxide into the digestive tract, potentially resulting in gas accumulation. Similarly, the consumption of foods high in fat can impede the digestive process, thereby contributing to bloating. 
3. Certain high-fibre foods, including beans, broccoli, cabbage, and onions, may promote gas production due to their fibre content. For some individuals, dairy products containing lactose may lead to digestive discomfort and bloating as well. 
4. The presence of artificial sweeteners, such as sorbitol and others, can undergo fermentation in the gastrointestinal tract, resulting in the development of gas and bloating. 

When to call the doctor?

How can telehealth help?

• Telehealth appointments: Connect with an experienced doctor to discuss your symptoms. The health practitioner will assess your condition and recommend suitable treatment options. 
• Instant scripts: If treatment is required, your doctor can issue an online prescription. Collect it at your local pharmacy or opt for online pharmacy services with same-day delivery. 
• Doctor’s referrals: If further examination or specialist care is needed, your doctor can provide referrals for specialist consultation. 
• Medical certificate: Need time off work to recover? Hola Health can issue a same-day medical certificate online for work or school or multi-day certificates tailored to your needs.