How to Reduce Bloating

We all experience bloating sometimes(if you don’t I envy you). My least favorite thing after binging is feeling bloated and gross. I decided to do some research about how to quickly reduce bloating, because even though bloating may be a side effect of some very unhealthy behaviors, it can also come from healthy behaviors.

Bloating comes from excess gas in the stomach. It typically comes after consuming something that doesn’t interact with the body very well but can also come from hormonal changes. Most of the time bloating goes away by itself, but there are ways to help it go away quicker.

Get Moving

One cause of bloating is constipation, so getting the bowels to move is very helpful to ease the discomfort from bloating. One way to get the bowels moving is exercise, even just a walk around the neighborhood can have a big impact. Another form of movement that helps relieve pressure from bloating is yoga. There are many yoga poses like child’s pose and happy baby pose that can help release a buildup of gas. See my source HERE for a link to “yoga poses for flatulence.” Lastly, abdominal massage can help reduce the discomfort from bloating. Massage a path following along the large intestine. Start at the right hip bone and move up towards the right rib cage, then across to the left rib cage then down to the left hip bone.

Try Capsules or Oils

One type of capsule that has been shown to reduce bloating is peppermint. Peppermint. Peppermint relaxes the muscles of the intestine allowing to move along better. Another helpful capsule is a “gas relief” capsule. A lot of times these capsules can be found at many drug stores. They help move excess gas through the digestive tract. One study has shown that supplements containing fennel and curcumin oil can help reduce bloating.


Studies have shown that relaxing can have a big effect on reducing discomfort from bloating. Relaxing may help your body function more effectively, meaning the digestive tract wouldn’t hold onto as much excess gas. Try taking a warm bath. The heat from the water may provide some relief if you are feeling some pain.

Dietary Changes

  • Increase Fiber
  • Decrease Carbonation
  • Avoid Gum
  • Increase Movement
  • Eat Smaller Meals Slower
  • Reduce Sodium/Increase Water

Published by Jes Short

I'm just a girl working on her journey to wellness, both physically and mentally.

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