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Tips to Reduce Bloating

  • 4 min read

We have all experienced the feeling of being bloated at one point or another - for some of us, it can be a daily occurrence. While bloating can sometimes be caused by certain underlying issues, most of the time it can be harmless. Even if the cause of bloating is not serious, it can still be an uncomfortable sensation to experience.

What causes bloating?

  • Constipation 
  • IBS (Irritable Bowel Syndrome)
  • Celiac disease 
  • Lactose intolerance 
  • Hormonal changes 
  • Water retention

Some people experience bloating after eating certain foods. The common foods that cause bloating are those that are poorly absorbed by the small intestine such as carbohydrates, sugars, and sugar alcohols. 

The best way to get rid of bloating is to understand the underlying cause of your bloating. With a few changes to your lifestyle, excessive bloating can be resolved. We have put together a list of tips to reduce your bloating. 

Know your restrictions 

If you have certain foods that affect your GI tract, it is best to stay away from them. For example, if you are lactose intolerant, dairy products can make gas and bloating worse. In this case, avoiding dairy will usually help with relieving symptoms of bloating. If you are unsure of what foods may trigger an upset tummy, you can try keeping a food journal. This journal is a daily log of what food and drinks you consume each day. The journal may help you understand your eating habits and become aware of your food intolerances. Once you know this, you can make changes to your diet and avoid foods that don't sit well with you. 


Constipation is one of the most common causes of abdominal bloating. If constipation makes you feel bloated, consider increasing your fiber intake, drinking plenty of water, and getting regular exercise. If you need a little extra help using the restroom, consider incorporating Time To Go into your supplement regimen. Time to Go helps hydrate the intestines and unblock the bowels to promote regular bowel movements. It regulates bowel function and helps relieve pain in your belly by encouraging a natural detox, leading to a healthier digestive system and an easier time during your bathroom visits. Consider checking out our blog for tips on how to clear up your constipation

Eating habits 

  • Practice portion control and avoid overeating - Too much food in your stomach can lead to bloat. If you are anything like me & are ALWAYS hungry, try to eat small meals or snacks throughout the day instead of one big meal per serving. 
  • Eat slowly - Eating food too quickly can easily lead to swallowing air, resulting in excess gas in your stomach, which can make you feel bloated. Research has shown that eating slowly can not only reduce bloating but it can also help with weight loss. 

Foods to eat to alleviate bloating 

  • Cucumber - People use cucumber to reduce puffiness of the face - eating them will do the same for your belly. 
  • Asparagus - An anti-bloating superfood. Just one cup of asparagus contains around 63 grams of water which can help with hydration and flushing out excess water to relieve any discomfort or bloat.
  • Bananas - Potassium-rich foods prevent water retention by regulating sodium levels. One banana contains about 9% of the recommended daily amount of potassium. Bananas also contain fiber, which can help with constipation.
  • Papaya - Helps break down protein in the GI tract, which makes for easier digestion.
  • Pineapple - Helps combat bloating and supports hydration. 
  • Ginger - If you are bloated you probably don't want to eat more. Consider steeping some slices of ginger in a mug of hot water. Ginger helps food digest more efficiently, reducing gas and bloating. 

Foods to avoid bloating 

  • Legumes - Beans, soybeans, lentils, and peas are known as foods to cause gas. Although they contain good amounts of protein, they also contain fiber and sugars that your body cannot absorb, leading to bloating and gas. 
  • Dairy - People who are lactose intolerant lack the needed enzymes to break down lactose which may lead to feeling bloated after consuming dairy. 
  • Salty foods - Eating high-sodium foods may trigger water retention, which can make you puffy and bloated. The recommended sodium per day is 2,300 milligrams for most adults. 
  • Gluten - Some people may have a gluten intolerance which may lead to several digestive issues including bloating. 
  • Watermelon - Is high in fructose, which is not easily digested. Just one slice of watermelon contains about 10 grams of fructose. Foods high in fructose may aggravate symptoms of IBS.


Light exercise such as walking or trying an Effective Beginner Workout, may help reduce bloating after meals. Additionally, regular exercise can have benefits of weight management, managing stress, and helping regulate your sleep cycle. 

Sol Nutritions Belly Reset

Belly Reset supports a healthy GI tract for comfort for bloating, gas, and cramps. This formula encourages a natural production of probiotics for proper digestion and regular bowel movements. This popular formula helps rebalance your gut health, calm cramps, and relieve gas so you can enjoy your day without being held back by belly issues. Real-life customers have reviewed this product to be a “favorite” and a “life saver”. If you are anything like me and like to indulge in naughty foods here and there, Belly Reset is great to have on hand. It is fast-acting and allows me to consume foods that I wouldn't be able to normally eat if I didn't have this product.

The bottom line 

Bloating can be caused by a wide range of lifestyle and health factors. Maintaining a healthy diet, getting regular exercise, and incorporating Sol Nutrition into your regimen may help reduce the symptoms of bloating.

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