Bloating, which is usually caused by excess gas in your intestines, can lead to abdominal discomfort and swelling. When severe, bloating can make it impossible to wear tight-fitting clothing and can make it difficult to engage in some forms of physical activity. Most cases of bloating are related to diet and lifestyle, which means you can minimize symptoms by making just a few minor changes to your daily routine. Consult your doctor if your bloating fails to diminish with home treatment or if your abdomen is hard and swollen or painful. These symptoms require medical evaluation.
Step 1
Eat a high-fiber diet to prevent constipation and regulate your bowel movements. Berries, raw fruits and vegetables, and whole grains are good sources of fiber. Increase your fiber intake gradually over several weeks.
Step 2
Drink extra fluids to flush waste from your system and ease constipation. Water is also necessary for proper fiber digestion and can ease side effects associated with high fiber intake, including gas and bloating.
Step 3
Limit your intake of salt to minimize bloating associated with hormonal water retention. For women, hormonal surges that occur during PMS can cause bloating and other symptoms. Taking 1,000 mg of calcium before and during your period may also help.
Step 4
Engage in regular exercise to encourage the movement of gas through your digestive tract and prevent sluggish bowel movements. While a 10-minute walk can help minimize bloating, experts recommend at least 30 minutes of moderately intense activity on most days of the week for optimal health benefits.
Step 5
Avoid gas-producing foods, such as broccoli, beans, cabbage and cauliflower, if these worsen your bloating. Keep a food diary for a few days to determine which foods have a negative effect on your symptoms.
Step 6
Chew your food slowly and carefully, and avoid talking during meals and drinking carbonated beverages. All of these can cause you to swallow excess air, which in turn increases intestinal gas and bloating. Chewing gum, wearing dentures, smoking and drinking through a straw can also contribute to air swallowing.
Step 7
Talk to your doctor about medical causes of your bloating. Food intolerances, allergies, and some medications and supplements can trigger bloating in some people. Your doctor can help you uncover any underlying cause of your symptom.
Step 8
Take an over-the-counter medication designed to break up intestinal gas and ease bloating. Products that contain simethicone are safe to use when needed and work by breaking up gas bubbles.
Things You'll Need
- Over-the-counter gas reducer
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