Feeling bloated? Here’s what to do

Updated: Jan 31, 2021

Remember that it is normal to have occasional bloating, especially after having extra fiber or a big meal. It is good to have a bit of bloating after having a meal high in fiber because it is a sign that your good bacteria and gut microbes are doing their work properly.

If you are having bloating that comes and goes during the day, typically, it can be helped with a few changes in your diet and lifestyle.

Here’s the tricky part

There are many different and complex causes of bloating, and its triggers vary from person to person. I know who has heard about different claims but let me clear that no superfood can fix it magically.

Bloating is all about our lifestyle and eating routine. Let me tell you an interesting fact: stress and wearing tight clothing can also trigger bloating. In fact, tight pant syndrome is real.

Bloating usually happens when excess gas builds up in the stomach or intestines. When bloating occurs right after a meal, it usually resolves itself, but it is often possible to speed up this process.

Common triggers for bloating

The best way to get rid of bloating is to know its exact cause. Here are a few common bloating triggers.


Excessive intake of sugar or salt, fizzy drinks, or having not enough fiber in the diet.

Hormonal Changes

Many ladies face bloating before and after their periods due to water retention and hormonal changes.

Digestive issues

Intolerance, food allergies, and constipation can also result in bloating. The backed-up of stool in the large bowel results in a feeling of strong discomfort and bloating. The buildup of gas can make the bloating worse.

Some handful of things to try as part of the first-line approach

Home remedies are very helpful in getting rid of the discomfort and pain due to bloating. Here are some helpful tips that can help you in getting rid of your bloated belly.

  • Try to chew your food well, at least 10-20 times chew per mouthful.

  • Try to avoid wearing tight clothes as much as you can.

  • Abdominal massage, light stretching exercise, and heat packs are the best solution to release the trapped gas.

  • Look for the food intolerance you are facing.

  • Try to divide your food intake into smaller meals throughout the day.


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