First off, we hope you all had a wonderful holiday weekend, full of laughter, good company, and excellent food. If you are like most people, chances are your holiday plate was piled a little higher than your average everyday meal (honestly when the food is that delicious who wouldn’t savor every bite?). And if that’s the case, there’s a chance you might feel some lingering bloating sensations from the festivities. There’s absolutely no shame, we’ve all been there, and we know it can take a day or two for your gut to feel normal again. Bloating can be super uncomfortable when it sticks around, and today we’d like to share some of our favorite tips to reduce and get rid it.

What Causes Bloating?

Bloating can be caused by a number of different things, including eating too fast, too much, or eating too much of certain kinds of foods (for instance, overdoing it on your dietary fiber for the day). Bloating can also be caused by carbonated beverages, food intolerances, artificial sweeteners, or hormonal changes. Regardless of the root cause, the feeling of being bloated ultimately comes from sudden changes in your normal digestive harmony that result in excessive gas, solids, or liquids working their way through your gut.

Preventing Bloating From Happening in the First Place

• Slow down when you eat and chew your food well before you swallow. This gives your digestive system a head start on breaking the food down, and eating slower gives your body more time to recognize when you’ve had enough.
• Avoid talking while you’re chewing, as this can cause you to inadvertently swallow air, causing increased gas buildup in your gut.
• Drink your beverages at room temperature, or avoid ice cold or scolding hot drinks
• Sit up straight while you eat
• Avoid drinking from straws, which again may cause you to swallow unnecessary air.

Help Bloating After it’s Struck

• Go for a walk, do some gentle stretching or yoga, and move your body. Nothing extreme, but moving around will help stimulate your digestive tract and move everything along. Do what feels good to create some space and gentle twisting/massaging around your abdomen.
• Drink plenty of water, especially if you’re bloated from overeating or overeating fiber. Not only is water simply important because your body should be well hydrated, but it also keeps your digestive tract well ‘lubricated’ so things move smoothly. Drinking water can also help flush out excess sodium, which can help ease the uncomfortable bloating sensations.
• Drink tea, specifically peppermint tea, as it has been shown to ‘calm’ gut bacteria and reduce inflammation, easing the sensation of bloating. Dandelion Tea is also a great alternative and can act as a natural diuretic to help with bloating.
• Try digestive enzymes, especially if you are sensitive to dairy or certain high-fiber foods. Helper enzymes like Lactaid and Beano can help you boost or support your body’s natural digestive process to speed things up.
• Try adding some probiotics to your diet, this is good for your long-term gut health too. Probiotics can be found in most yogurts or any fermented food like Kimchi or Sauerkraut.
• Try a bottle of our De Bloat Juice, specifically made with fruits and veggies that can reduce abdominal discomfort and keep your digestive tract moving

When Bloating Becomes a Problem

If you’re experiencing severe bloating multiple times a month, or it’s persisted for more than a few days, it never hurts to talk to a doctor. Reoccurrence may be a sign of an underlying problem or a food intolerance you might not know about. you may benefit from keeping a food journal and taking note of what foods tend to cause bloating most often.