Mild exercise reduces bloat by improving gas transit and intestinal clearance. After meals, a neighborhood walk or bike ride may assist.
Avoid gum
Most gum for cavities and breath contains sugar alcohols such sorbitol, mannitol, and maltitol.
Avoid carbonation
Avoid sodas and sparkling liquids to avoid bloat. Carbon dioxide in these drinks increases stomach capacity and activates stretch receptors, producing epigastric discomfort.
Manage stress
Mental stress can produce intestinal spasms in IBS sufferers, producing pain and bloating. Manage stress to avoid bloat.
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Reduce sodium
Excess sodium (salt) can cause bloating. Higher salt consumption may cause water retention, digestive inefficiency, and gut flora changes.
Quit smoking
Stop smoking. Smoking causes bloating. The Scandinavian Journal of Gastroenterology found that former smokers had functional bloating and constipation.
Meditation
People may not think meditation may help reduce bloating.
Remove trigger food
We eat so many different foods and components every day that consuming something somewhat unusual may cause bloat.