According to The American College of Gastroenterology, approximately 11 percent of the general population report feeling bloated regularly. Bloating is a tight, full feeling in the abdomen that occurs for various reasons. Air intake, constipation, intestinal gas and food consumption are all reasons for abdominal bloating. Other times, infections, tumors and the female menstrual cycle cause bloating. Consult with a physician to determine if the bloating is from a serious, treatable medical condition or an infection. There are several ways to eliminate bloating, depending on the reason for the condition. Natural ways to beat the bloat include making lifestyle and diet changes.
Step 1
Reduce salt intake in the diet. Read labels and choose foods low in sodium. Do not add additional salt to foods once they are on the table.
Step 2
Avoid swallowing air by not smoking or chewing gum. Eat slowly to avoid swallowing too much air while eating. Do not drink through straws.
Step 3
Increase fibrous foods in the diet to avoid constipation.
Step 4
Eliminate gaseous foods from the diet, including broccoli, peppers and beans. Foods high in carbohydrates produce gas.
Step 5
Eat fresh fruits and vegetables full of water, like iceberg lettuce and watermelon, to increase urine production.
Step 6
Exercise to sweat out excess fluid from the body. Walking also keeps the intestines moving, allowing gas and stool to pass easily.
Step 7
Avoid eating dairy products if there is any lactose intolerance in the body.
Step 8
Drink at least 8 glasses of fluid each day. Water is best, but any fluids, will also hydrate as well as increase urine output.
Step 9
Decrease the amount of fried and fatty foods in the diet. Foods high in fat are more difficult to digest and spend more time sitting in the stomach, creating a bloated feeling.
Step 10
Find ways to reduce stress and decrease anxiety. This promotes slower eating and an increased ability to make healthy food choices.
