How to Get Rid of Bloating: 8 Steps (+ Bonus Remedies)

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Bloated stomach - Dr. Axe

Stomach bloating is so common these days that it’s been called an “epidemic.” If you frequently deal with distention, digestive discomfort and a bloated stomach, you probably want to know how to get rid of bloating and often ask: Why do I feel bloated all the time?


With most people’s poor diets, high levels of stress, need for daily medications and exposure to various pollutants, it’s no wonder they suffer some sort of bloating more days than not.


While a bloated stomach is certainly uncomfortable — even embarrassing when it comes along with gas or the need to run to the bathroom — it might be an even bigger deal than you think.


Below we’ll look closer at reasons you may deal with an inflated belly, plus discuss bloated stomach remedies, such as foods to focus on and those to avoid. So keep reading if you want to find out how to get rid of bloating.


What Is Stomach Bloating?


What is stomach bloating a sign of? Can it point to an underlying health condition?


Luckily, in many cases, it isn’t anything to be alarmed about. It can usually be cleared up by making some simple changes to your diet and routine, although not always.


For many people, the cause of excessive gas in the intestines boils down to:



  • Inadequate protein digestion (causing some foods to ferment)

  • Inability to break down sugar and carbohydrates fully (certain complex sugar compounds need the presence of enzymes to be digested fully, yet people can lack these)

  • Imbalances in gut bacteria (in the digestive tract, there are trillions of healthy and unhealthy bacteria that compete, and when “bad bacteria” outweigh the good for one reason or another, an imbalance can lead to abdominal bloating and excessive gas)


Stomach bloating can however sometimes signify serious health problems lurking below the surface.


For example, it’s one of the most common candida symptoms and also tends to develop when from other conditions, including allergies, hormonal imbalances, thyroid dysfunction, gut troubles and inflammatory bowel disease.


Other potential causes of bloating can include:



  • Irritable bowel syndrome, especially if you’re constipated

  • Digestive disorders like Crohn’s disease or ulcerative colitis

  • Fluid retention

  • Dehydration

  • Constipation

  • Food allergies or sensitivities, including celiac disease or lactose intolerance

  • SIBO

  • Infection in the gut

  • Bowel obstruction

  • Hormonal changes

  • Certain types of cancer


Many different things can affect gut health, the ability to metabolize food properly and the body’s way of naturally eliminating waste. Because so many different factors can contribute to stomach bloating — including some that seem totally unrelated, like sleep or stress — it’s possible to become bloated any time of the day or month.


Contrary to what most people think, bloating is not the same as carrying around extra fat mass or even “water weight.”


Fluids can’t actually accumulate in your stomach, although you might be bloated and have water retention in other parts of your body (like your ankles, face and feet) while also having a bloated stomach if you have a condition that’s causing both.


Wondering how to get rid of bloating? Thankfully there are natural remedies that can help.


How to Get Rid of Bloating


1. Get probiotics into your diet


“Good bacteria” called probiotics act like friendly gut bugs in your digestive tract, killing off bad bacteria that can trigger digestive issues and reactions. You can take probiotic supplements, plus acquire them from natural probiotic foods like kimchi, sauerkraut, yogurt, kefir and kombucha.


The edible kelp called kombu also contains the digestive enzymes that can help naturally reduce gas.


2. Eat more fiber


One of the most effective bloated stomach remedies is improving your diet, since the foods you eat play a huge part in regulating how much air and poop is trapped inside your digestive tract.


To keep things “flowing” smoothly, you want to make sure to eat a high-fiber diet, aiming for about 25–30 grams every day or even more.


3. Eat water-rich fruits and veggies


Veggies and fruits that provide water, key electrolytes and beneficial enzymes are your best friends when it comes to relieving stomach bloating naturally.


Try eating more raw or cooked leafy greens, cucumber, celery, fennel, artichoke, melon, berries, steamed veggies, and cultured/fermented vegetables.


4. Consume herbs, spices and teas


Natural digestion-soothing herbs like ginger, dandelion, aloe vera and fennel have been used for thousands of years to soothe an uncomfortable belly.


Many herbs act like diuretics and help the body release extra fluid, while some, like ginger, can also help the digestive system release its contents and relax the muscles in the GI tract, which relieves constipation.


Try eating fresh-ground herbs of all kinds (parsley, oregano, rosemary, etc.), fresh peeled ginger root, along with aloe vera juice and herbal teas. Don’t forget that bone broth and green tea are also anti-inflammatory and great choices for promoting gut health.


5. Drink enough water


What relieves bloating fast? One way to relieve discomfort quickly is to drink water if you’re dehydrated.


Fluids also help make sure fiber can do its job correctly.


There’s no magic number that is going to be the right amount for you, but start by having at least six to eight glasses a day. Staying hydrated is essential if you’re looking for how to get rid of bloating, but when it comes to beverage choices, choose wisely.


Your best bet is plain water, water infused with fresh fruit slices or herbs (like lemon, grapefruit, basil, etc.), or herbal tea.


6. Avoid these bloating foods and drinks


Now that you know what you should eat, let’s look at some of the foods that might make your bloating even worse. Here are some common culprits that may cause bloating:

1. Sugar and sweetened snacks: Sugar can ferment in the gut, contribute to candida overgrowth, and promote inflammation.
2. Most dairy products: Modern manufacturing processes can remove important enzymes in dairy, leading to digestion issues.
3. Refined grains and grain products: Gluten and other grains can be difficult to digest for many people.
4. Certain vegetables like broccoli, cabbage, cauliflower, onion, and garlic: These contain sulfur and FODMAP carbohydrates that may cause bloating.
5. Beans and legumes: These can promote gas.
6. Carbonated drinks and chewing gum.
7. Certain fruits like apples, peaches, and avocados.
8. Artificial sweeteners and sugar alcohols.

Additionally, getting regular exercise can help improve digestion and reduce bloating. Exercise can help fight constipation, improve circulation, and promote detoxification. It is recommended to be active most days of the week for at least 30-60 minutes.

Reducing stress is also important for managing bloating. Stress and anxiety can impact digestion through the gut-brain connection, leading to poor digestion and fluid retention. Practicing mindfulness, exercise, meditation, and engaging in activities you enjoy can help lower stress levels and improve digestion.

In conclusion, bloating is often temporary and can be caused by various factors such as poor digestion, imbalances in gut bacteria, stress, hormonal issues, medications, and underlying conditions like IBS. Improving diet, staying hydrated, exercising, managing stress, and exploring short-term remedies like walking and abdominal massage can help alleviate bloating. phrase "I am unable to attend the meeting" in a more formal way.

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