Effortless Ways to Reduce Abdominal Bloating

Effortless Ways to Reduce Abdominal Bloating
©Bluebel 2016

Have you ever realized how after you eat your stomach is more bloated? This obvious change in our physical bodies has us suck in our guts while we work because we don’t want to feel bigger. It can even feel like we’re the only one who has this happened to us but it’s actually a natural occurrence in our bodies that happens to a lot of people.

In everyone’s body, we all eat and digest our food. It’s in the digestive process where the movement of the digestive muscles produce gas and disturbances in our bellies.

For some people this movement leads them to bloat and bloating can be uncomfortable and may make you feel sluggish. Luckily there are some ways to reduce or completely eliminate bloating, Now, sometimes bloating can be caused by a medical condition but usually it’s because of what and when we eat and how we eat our meals.

I suggest that if bloating persists even after trying any of these methods to stop bloating you should consult a doctor to see if you indeed have a serious medical condition.

Stop Eating So Much at Once

The meal routine you have may be the main culprit to you belly bloating. It takes longer too digest two or three meals a day than have five to six smaller meals every day. That doesn’t mean that you want to eat extra calories but instead keep the same calorie intake and split them up more in more frequent meals.

The healthier and cleaner you eat the less work your body needs to do to break down your meals. With every time you break down your meals your body is hard at work turning everything you ate to mush. The smaller and more often you eat it will be less work in the long run for your digestive tract to do. That means less gas, and less bloating.

Swallowing Air and Gas

The same area you put your food in is the same area in which you breathe through. This area is your mouth and when you’re about to swallow and acknowledge that you’re going to swallow food, your mouth lets your food go down to your esophagus.

When you eat too fast you can confuse your mouth into which hole you want to send your food. You’ll see that if you’re eating too fast and breathing at the same time you will let air get into the trachea. Eating too fast gives you a heightened risk of actually letting food go down the wrong pipe (the trachea) which can lead to choking on your food. Slowing down on meals also prevents you from swallowing air.

Most of this extra air gets burped out right after it’s swallowed but if not it enters the intestines. That is when bloating happens. Slow down while eating smaller meals more often and it would reduce bloating immensely.

Rule out Food Allergies

Could you have an allergy to a certain food? As we get older our bodies get more sensitive to different foods, we even digest slower as we age. It could be that you’ve developed an allergy to one or more of the eight major food allergens. This includes:

  • Milk
  • Eggs
  • Fish
  • Shellfish
  • Tree nuts
  • Peanuts
  • Wheat
  • Soybeans

Any of these eight major allergens can give you bloating as a side effect of a new allergy to a food that you’ve always eaten or are trying to introduce into your meals. The only way to find out for sure is to target and stop eating any new things you’ve tried since you’ve noticed abnormal bloating or if your diet hasn’t changed much consider changing it around to see if there’s a certain food that’s triggering your bloating.

Eating Gassy Foods

Now this may not be obvious for people but eating gassy food will create air bubbles in your stomach and digestive tract that will contribute to your abdomen bloating. Some foods to keep in mind that are super gassy are:

  • Starchy foods like potatoes and pasta
  • Wheat and oat bran
  • Foods sweetened with artificial sweeteners, such as soda, gum, and hard candy
  • Bananas, peaches, apricots, pears, and raw apples
  • Raisins and melons
  • Prunes and prune juice
  • Colas and fruit drinks sweetened with fructose
  • Beans and lentils
  • Onions, green peppers, shallots, and scallions
  • Cauliflower, broccoli, Brussels sprouts, and peas
  • Corn, celery, artichokes, asparagus, and carrot
  • Sugar Alcohols (sugar-free gum)

I found this list on EveryDay Health and I was even surprised at how many things I ate that cold lead me to be gassy. I eat a banana almost every day, with oatmeal and coffee with milk for breakfast. Now I know why I am gassy in the mornings. I suggest reviewing this list and reviewing your meals to see if you may need to change some food items up a bit.


No one likes to talk about constipation but it is a major reason to abdominal bloating. Even “normal intestinal gas gets trapped behind slow-moving poop and builds up as a result,” says Tamara Duker Freuman from US News.

This means that if you’re constipated, you’re building up gas until you relieve yourself. This is why bloating always goes along with constipation. The only natural way to prevent constipation is to drink more water. It’s water that nourishes the intestines and helps food move down the intestines smoothly without pause.

You could also be constipated for other medical reasons where I suggest consulting a doctor.

Other Odds and Ends to Bloating

There are other things you may want to try to reduce bloating after meals. This includes enzyme supplements or probiotics. Probiotics can found in yogurt while enzyme supplements would have to be swallowed. I suggest researching further about these two possibilities before just desperately trying to fix your bloating problem.

Bloating can be reduced and prevented with more information and a couple changes to your meals and eating habits but surely your bloating issue will not persist or be as bad if you try out any of the above suggestions.

If after you find that none of these suggestions have helped it may be time to go to the doctors and receive their professional help.

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