How to Get Rid of Bloating

Belly bloating.

You hate it. I hate it. We all hate it.

Its unattractive ability to make us look three months pregnant even if the numbers on our scale don't change drives us nuts! Or at least for me... And we certainly feel like we've gained weight, especially with that trouble slipping on those skinny jeans this morning. 

So let's thank air for this atrocity the air in our intestines. There are times we produce more air than usual and this causes the abdomen to distend, resulting in (*drumroll please*) bloating!

How long you suffer from a bloated belly really depends on the person. In some cases, these symptoms can disappear within a few hours. In others, they can last a few days (crazy!).

So here's how to get rid of bloating and look 10 pounds thinner (finally...).

Avoid Cruciferous Vegetables

First, what are they? Cruciferous vegetables are those that are related to or of the cabbage family like broccoli, cabbage, cauliflower, brussels sprouts, and so on.

They can make you feel bloated thanks to raffinose: a sugar that is difficult to break down within the body. And as a result from attempting to break it down, gas is produced as a by product, causing bloated bellies.

Ease Digestion With These Microorganisms

Digesting microorganisms might sound a bit funny, right? Or weird...

But turns out, foods with probiotics (a type of microorganism) like yogurt can help reduce bloating since the probiotics restore a healthy balance of bacteria in your gut, allowing for more efficient digestion to occur. 

One word of caution:

If you're sensitive to dairy, you could increase your bloating. Try getting your dose of probiotics through a pill or Kombucha form.

Get Rid of Bloating With Exercise

When you're bloated, going to spin class or CrossFit is probably the last thing you want to do, but you should try hitting the gym anyway. Exercise stimulates the digestive system and bowels, causing things digested to move through your system faster. This rids of any bloat-causing gases in the process.

A vigorous workout that activates the sweat glands also helps release any fluids that might be retained. In fact, some doctors believe that sedentary lifestyles are a major culprit in chronic belly bloat.

So get up and go!

De-Stress to De-Bloat

What is stress not the cause of? Another thing stress induces out of the many other things it already does, is increase bloating. Stress releases adrenaline into your system, altering the way your body processes food.

The result: stomach pain, indigestion, and bloating.

I recommend deep breathing, meditation, or yoga to calm your mind and deflate your stomach.

Eat Less Sodium

Sodium isn't actually bad. It just needs to be consumed in moderation. Yet, according to the CDC, the average American consumes 3,300 milligrams of sodium a day, which is at least 1,200 milligrams greater than the recommended 2,300 milligrams or less a day amount.

Most of the sodium Americans consume comes from processed meals. Though convenient, those ready-to-eat meals, lunch meat, and, yes, even cereals swell up your belly like a water-logged sponge.

The simple solution: slash out sodium to reduce water retention. Carefully check labels and, if possible, avoid canned or processed foods. Another thing you could try is consuming potassium-rich foods such as bananas. They help regulate sodium levels in your body and can thus reduce salt-induced bloating.

Avoid Swallowing Extra Air

When you breathe air, it goes through your lungs and supplies your blood cells with essential oxygen. When you swallow air, however, it can cause your intestines to fill up like a bicycle tire.

To prevent bloating, give up the gum and drink straight from the cup. Also, be sure to take the time to eat your meal. When you eat in a hurry, you swallow a lot of gas-producing air.