Burst Your Bloat With This Digestion Hack & Never Look Back

Bloating doesn’t have to be an inevitable part of life. It can feel unavoidable, but there are actually things you can do to minimize bloat and maximize comfort. Here are our favorite methods for getting some quick bloat relief — as well as our go-to hack for banishing bloat for good. 

Causes of Bloating

Put simply, bloating is most often caused by excessive amounts of gas in the gastrointestinal tract. But what actually causes that excess gas in the first place? Some of the most common triggers include: 

• Problems Digesting Food: Some foods are harder for the body to digest. When left to ferment in the gut, these foods can cause excess gas, leading to bloating. While everyone will react differently to different foods, some foods that are known to be more challenging to digest (especially if you suddenly consume more of them in your diet) include beans and legumes, cruciferous vegetables, and whole grains. Additionally, if you have any food allergies or sensitivities, eating those foods can trigger bloating. 
• Constipation: When stool remains in your system, bacteria has extra time to ferment and release gas. On top of that, constipation can make it difficult for you to pass gas. Both of these factors create an optimal environment for bloating. 
• Gut Dysbiosis: Our gut relies on a healthy balance of good bacteria to function optimally. When that balance gets thrown off, we are prone to a host of issues. This includes constipation, issues digesting food, and – you guessed it – bloating.
• Swallowing Air: You may be swallowing excess air through seemingly insignificant habits. This air can end up getting trapped in your gut, triggering bloat. Some of the biggest culprits include drinking carbonated beverages and chewing gum, as well as eating too quickly or with your mouth open.  

Short Term Solutions for Reducing Bloating

If you need to get rid of bloating ASAP, there are some easy remedies you can try for quick relief. That said, it is important to note that these are only short term solutions. In order to finally get rid of bloating for good, you’ll need to get to the root cause of gas – we’ll cover our bloat-busting hack in a moment. But first, here are some ideas for immediate bloat relief.  

Herbal Teas or Supplements

There are certain herbs (referred to as carminatives) that are known to help with bloating and digestive discomfort. They contain volatile oils that stimulate the digestive system, naturally helping the body expel gas. 

One of the most commonly used carminatives for bloating is peppermint. Researchers have found that peppermint oil capsules helped reduce symptoms of irritable bowel syndrome (IBS), which includes bloating and gas. 

In addition to peppermint, other carminative herbs that may help soothe digestive discomfort and reduce bloating include ginger, fennel, chamomile, and lemon balm. These can all be found in both supplements and teas, so you can use whichever best fits your lifestyle and preferences. 

Gentle Movement

Sometimes a little bit of physical movement is all you need to help your body get rid of excess gas. One four-week study revealed that a quick 10-15 minute walk after eating is an effective solution for relieving bloating and related symptoms.  

If going on a walk isn’t an option, there are plenty of other gentle exercises you can do at home to help quickly reduce bloating. Yoga is a great option, as there are a variety of poses that help physically move the abdomen to release gas. This includes child’s pose, happy baby, and supine spinal twist. 

Abdominal Massage

Another way you can release gas and reduce bloating is by massaging your abdomen. With your hands, start massaging on the right side near your pelvis, and slowly move up towards your right rib cage. Continue the movement straight across towards your left rib cage, and then bring it down towards the left side of your pelvis. Continue moving in a clockwise circular motion, using gentle pressure to help expel gas. Do this for five to ten minutes and you should get some much-needed relief!

How to Get Rid of Bloating for Good 

These are all great remedies for expelling gas quickly to reduce bloating. But how do you actually stop bloating from happening in the first place?

Our hack for keeping bloat at bay is taking probiotic supplements. These supplements give the gut a healthy dose of good bacteria to balance the microbiome for optimal gut wellness. Multiple studies also confirm that taking probiotic supplements can reduce bloat. 

What makes probiotics so useful is that, by improving overall gut health and supporting microbiome diversity, they address some of the main underlying causes of excess gas and bloat. Studies show that probiotics supplements can support effective digestion and relieve constipation and improve regularity, all of which will lead to reduced gassiness and bloating. 

When your gut microbiome is varied and balanced you’ll likely be able to digest a wider variety of foods - including those notorious vegetables and beans - without (or at least much less) bloating. 

Keep in mind that you need to give the probiotics some time to take full effect. You won’t see overnight results, but continue to take the supplement for at least three months to start feeling the changes in your body. The best part? Once the benefits kick in, you’ll no longer have to rely on quick fixes for eliminating bloat. 

Best Probiotic Strains for Bloating

Before you run to the store to pick up a supplement, it’s important to keep one thing in mind: not all probiotic supplements are created equally. For long-term relief, you’ll want to look for a supplement made with the strains that have been shown to support regularity and minimize bloating. 

As you scan through ingredient labels, one probiotic strain to keep an eye out for is Bifidobacterium lactis. Research has revealed that this strain can improve regularity and reduce bloating. Additionally, Lactobacillus plantarum has been shown to inhibit the growth of “bad” gas-producing bacteria, while researchers have found Lactobacillus acidophilus can also minimize bloating.

Your secret weapon for busting bloat for good is Glow Biome. This daily probiotic is formulated with all three of these science-backed strains, as well as three additional clinically validated probiotics to support microbiome diversity and overall gut health. In clinical trials, the supplement was shown to improve bloating and regularity in just 12 weeks.