Bloating can ruin your day quickly, causing tight clothes, pain and low energy. Most bloating is gas from swallowed air or food that ferments in the gut. Tiny changes often stop it faster than dieting fads. Try these practical steps you can try today.
Sip warm water or peppermint tea to relax your gut muscles. Walk for ten minutes after meals to move gas along. Avoid straws, gum and carbonated drinks which add swallowed air. Try an OTC enzyme like alpha-galactosidase if beans or cruciferous vegetables trigger you. A low-dose simethicone can relieve trapped bubbles for some people.
Track what you eat for a week and mark meals that cause bloating. Common culprits are high FODMAP foods like onions, garlic, apples and wheat for sensitive people. If lactose causes you trouble, try lactase drops or lactose-free dairy. Cut heavy fats at dinner and eat slowly to reduce digestive stress. Build gut-friendly habits like regular meals, fiber from oats and berries, and fermented foods if you tolerate them. A short course of probiotics can help some people, especially after antibiotics.
Stay hydrated but space drinks from meals if fluids make you feel full fast. Mind your salt: too much can cause water retention and a bloated feeling.
Seek medical help if bloating lasts more than two weeks, comes with weight loss, blood in stool or severe pain. Your provider may test for celiac disease, IBS, small intestinal bacterial overgrowth (SIBO) or other conditions.
Small changes add up. Start by cutting soda, slow down at meals and try a short walking routine after eating. If you need faster relief, over-the-counter options and a digestible meal pattern usually help within a day. Keep a simple plan: note triggers, pick two fixes to try this week, and track how you feel. Want help picking changes? Talk to a dietitian or primary care clinician who treats digestive issues.
If bloating limits your life, tests can find treatable causes — don't suffer quietly.
Eat smaller portions more often to avoid overloading your stomach. Chew slowly and count to 20 per bite if you tend to eat fast. Limit artificial sweeteners like sorbitol and xylitol — they cause gas in many people. Try Yoga twists, gentle core work and light cardio to help digestion. Certain meds cause bloating — check side effects and talk to your pharmacist about alternatives. A nighttime snack with a plain banana or yogurt may reduce morning bloat for some people. Try magnesium if constipation and bloating go together, but ask a provider for dose advice. Keep moving through the day — sitting for hours slows digestion and increases gas. Note alcohol and smoking can worsen bloating; cutting them back often helps. Finally, be patient: the gut adapts, and steady small changes are more reliable than quick fixes. Start today: pick one food to drop and one habit to add, then check results after seven days. Repeat weekly.
In my latest blog post, I've shared some effective tips and tricks to help you conquer bloating during your period. I discussed the importance of staying hydrated, reducing sodium intake, and prioritizing exercise to keep bloating at bay. I also highlighted the role of a balanced diet, especially incorporating foods rich in potassium and fiber. Additionally, I talked about the benefits of over-the-counter remedies and when it might be necessary to seek medical advice. So, if you're someone who struggles with period bloat, my post is filled with practical advice to ease your discomfort.
