You know that uncomfortable, too-full feeling that makes your jeans feel several sizes too small? The sensation that you’ve somehow gained 15 pounds throughout the day by merely existing? That’s bloating and it happens to the best of us.
Whilst something as simple as a big meal, intestinal gas, or even stress is often the cause, it doesn’t change the fact that, whenever it happens, we never want to feel it again.
The good news? You don’t have to grin and bear it or wait this feeling out anymore. With a few simple tweaks to your lifestyle and your diet, you can relieve bloating fast and, better yet, help prevent it from coming back.
What Causes Bloating?
Whilst bloating can happen for several reasons, it’s usually due to one of two things: trapped gas or slow digestion. You’ve eaten something that doesn’t totally agree with you or your gut and your body is letting you know it.
So what are some of the most common culprits?
- Overeating or eating too quickly: You’re not chewing your food enough or taking enough time between bites - your stomach can’t keep up!
- Carbonated drinks: Beverages with bubbles often contain dissolved carbon dioxide. When this warms up inside your body, it can result in excess internal gas
- Salty foods: In an attempt to balance sodium and water levels in your bloodstream, your body holds on to excess water when you consume particularly salty foods.
- Food intolerances: like lactose or gluten trigger both digestive issues (yes, hello more gas!) and your body's inflammatory response.
- Hormonal changes: can increase your water retention and slow your digestion.
- Dehydration: To compensate for loss of fluids, your body holds onto water which can also slow your digestive flow.
The way to combat these occurrences? Pay attention to your body. Get to know what triggers your bloating so you can start to find solutions right away.
What Relieves Bloating Fast?
If you’re feeling a little, well, puffy right now, these quick “fixes” might be just what you’re looking for! Just remember, some remedies might provide bloating relief in the moment, but they’re not necessarily the best long-term solutions. Keep taking note of what sets off your bodily bloating response, and keep these ideas in mind to relieve that uncomfortable swollen feeling in the meantime.
- Sip water or herbal tea: Staying hydrated helps flush out excess sodium and move things along. Water is great and a total necessity, whilst peppermint or ginger-infused teas are especially soothing on your digestive tract.
- Go for a gentle walk: What relieves bloating fast? Movement. It helps to stimulate digestion and encourages gas to pass naturally.
- Try an abdominal massage: Pushing too hard can aggravate your stomach, but gentle pressure in circular motions can ease tightness and encourage movement in your gut.
- Skip the bubbles: Avoid carbonated soft drinks and alcohol until you feel better and bloat-free.
- Take a digestive supplement: Enzymes and herbs found in supplements can help your body break down food more easily. Speak with your local pharmacist if you need help finding the right one for you.
The Best Thing for Bloating (Long-Term Relief)
Wondering how to get rid of bloating for good? It’s all about gut health. The right support can reduce gas, improve nutrient absorption, and keep uncomfortable, post-meal bloating at bay. So how should you go about it?
First of all, focus on your diet where small changes can make a big difference. Try eating smaller, more frequent meals rather than trying to pack everything into three rigid meal times. This will help lighten the load on your digestive system. As will staying properly hydrated, (gradually) increasing your fibre intake, and foregoing processed, gas-inducing foods with a high salt content.
Also, make sure you’re paying attention to how you eat. Wolfing down a meal in a mere matter of minutes is just asking for trouble! Take slow, spaced-out bites and chew every mouthful thoroughly and with a closed mouth before swallowing. Eating this way will prevent you from accidentally overeating or swallowing air, both of which are well-known culprits for making you feel bloated.
As well as adjusting your eating habits, think about making some helpful lifestyle adjustments. Managing your stress levels, getting adequate hours of sleep, and exercising regularly can all help reduce bloating.
Stress means high cortisol levels which can directly affect your digestion. Exercise can help to lower those levels and keep things moving inside your body. Also, our bodies heal when we rest so getting enough shut-eye is an absolute necessity for preventing the dreaded bloat.
Supplements That Support Digestion
Sometimes your digestive system just needs a little boost, that’s where supplements can work wonders. And don’t worry, we won’t leave you scrolling through endless search results looking for a simple supplement to help support your gut health. Our Happy Tum dissolvable probiotics are specially designed to deliver beneficial bacteria, digestive enzymes, and prebiotic fibres which support digestive balance and promote gut health and regularity. They’re clean, vegan, and dissolve on your tongue so you can even look out for your gut (and prevent bloating) on the move.
For an extra dose of goodness, choose our winter wellness bundle. It contains four powerhouse vitamin formulas, B12, D3K2, Energy, and Hapi Tum, specially formulated to improve your strength, energy levels, immunity, and digestion. You’ll feel brighter and more energised than ever - even on those painfully dingy mornings and shorter-than-ever evenings!
As for a breakdown of natural bloat-reducing supplements worth stocking in your bathroom…
- Ginger: Naturally calms the effects of bloating and even nausea.
- Peppermint oil: Soothes digestive discomfort and supports smoother digestion.
- Magnesium: Eases muscle tension in the gut and supports regularity.
Finally, on those days you feel utterly fed up with your symptoms, remember bloating is common but it doesn’t have to slow you down. With smart daily habits, proper hydration, and the right digestive support from balanced meals and supplements, you can feel lighter, more energised, and comfortable in your own skin again.
We’re always here to lend a helping hand no matter how you’re feeling. Check out our wellness hub, and discover which nutrients will best support your physical and mental wellbeing.