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Occasional bloating is not always a cause for concern. While it can be uncomfortable, it likely resolves itself. If you notice the issue is persistent, you probably spend a significant amount of time wondering how to de-bloat the constant bloating? Before diving into seven potential solutions, it’s necessary to understand underlying causes or potential triggers.

Common Triggers for Bloating

While most people assume bloating is a symptom of digestive problems, sometimes it results from something else entirely. There are three primary causes of bloating.

1. Digestive Issues

Digestion plays a significant role in bloating.1 Typically, when your belly feels swollen after eating, it is due to excess gas production. However, there are also possible disturbances in the digestive system's muscles, leading to discomfort and feelings of fullness.

 

2. Diet

Sometimes, bloating is the result of dietary choices.2 Rich and fatty foods can lead to feelings of being overstuffed. High-fat foods take longer to digest, resulting in the stomach being full for longer. That fullness contributes to bloated feelings. 

3. Hormonal Changes

Hormonal shifts or imbalances can also lead to bloating.3 Estrogen, a fluid retaining hormone, can often cause bloating, especially when out of synch with progesterone, a diuretic. Most women experience hormonal bloating as a perimenopausal symptom or right before getting their period. 

Now that we've covered the possible reasons as to why you're enduring consistent bloating, lets jump into the many ways you can relieve it!

7 At Home Remedies for Long-Term Relief of Bloating

1. Water and Walking

Since bloating can stem from water retention or digestive issues, increasing your water intake and going for a walk after a meal can help. If you are not drinking enough, your body will hold onto water to maintain function, possibly leading to bloating.4 The movement from a simple exercise actually aids in digestion. Read about some of our favorite ways to incorporate water into your daily routine!

2. Incorporate Supplements and Enterosorbents

Digestive health is maintained with the help of the gut microbiome and probiotics, helpful bacteria that occur naturally and in supplement form. Sometimes the digestive system needs a little help to maintain balance and expel disruptors, where enterosorbents come in. Polisorb is one such supplement. Its job is to work its way through your digestive tract, binding to other molecules and chemicals that can be causing gastric distress. Something we can all benefit from!


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3. Keep a Food Diary

Many people experience food intolerances that can contribute to digestive distress and bloating. It is not always apparent what foods are leading to bloating. By keeping a food diary, you can track your meals and snacks, as well as the way you feel afterward, to help you find any possible links.

4. Focus on Self-Care

The stress hormone cortisol can decrease oxygen and blood flow to the digestive tract, resulting in inflammation, cramping, and bloating. Reducing your stress levels can improve your digestive issues.

Meditation, exercise, and socialization are incredibly effective tools for reducing stress. Meditating can be performed the traditional way, with breathing exercises or chanting, or you can focus on the moment, letting problems slip away. For exercising, try something fun and not grueling, like cycling, walking, or taking up yoga! Finally, look for opportunities to be with friends and family, and find moments to laugh and enjoy life.

5. Eat Your Superfoods

While food can lead to bloating, it can also treat it. Try adding a few potassium-rich foods into your diet:5

  • Oranges
  • Avocados
  • Bananas
  • Kiwis
  • Pistachios 

6. Lower Your Sodium Intake

Too much sodium is never a good thing, but one side effect is water retention, leading to occasional bloating. Therefore, it is best to limit sodium, especially if you are facing consistent problems.

7. Practice Mindful Eating

Sometimes, bloating is the result of eating too fast. Mindful eating requires eating slowly, chewing thoroughly, and acknowledging every bite, taking your time, and not burdening the digestive system.
Bloating is not inevitable.6

There are several ways to reduce or eliminate the symptoms, but you likely need to understand the underlying cause. Keep your head up high and take the time to find the best solution for you.

 

RESOURCES: 

1 https://www.healthline.com/nutrition/11-proven-ways-to-reduce-bloating

2 https://www.webmd.com/digestive-disorders/features/bloated-bloating

3 https://www.today.com/health/bloated-belly-why-your-hormones-might-be-secret-cause-t100733

4 https://www.medicalnewstoday.com/articles/320603#ways-to-lose-water-weight

5 https://time.com/85889/the-best-and-worst-foods-for-bloating/

6 https://www.healthline.com/nutrition/mindful-eating-guide#rationale