If you’ve ever indulged in a bit too much food or drink, you know what it’s like to wish you could be back to your old self again.
In this blog, I’ll share 10 Fast Home Remedies To Reduce Bloat.
- What simple ingredient you should add to your water for fast relief
- What common foods in your fridge can increase digestive enzymes
- How doing this one kind of massage can help “move things along”
- Which sneaky ingredient might be causing you trouble in the first place
- Plus, five more home remedies!
Let’s get started!
Home Remedy #1: Go For A Walk After Eating.
One of the reasons you may be feeling sluggish and bloated is because your body is holding on to extra calories and water weight.
Going on a walk can help your body absorb water naturally, helps your lymphatic system, and helps “peristalsis.” Peristalsis is when your intestines contract and help “move things along” at a faster rate.
So instead of sitting after eating, try to go on a short walk. Going on a walk also has great impacts on your glucose response, energy levels, sleep quality, and more!
Home Remedy #2: Drink Peppermint Tea.
Peppermint is famous for its ability to soothe and cool. In fact, some studies show that peppermint oil “in enteric-coated capsules may improve IBS symptoms.”
And it can be a powerful digestive aid and boost peristalsis. You may even find the warm tea to be calming to your stomach as you sip it.
And if you’re not a tea person, try mixing peppermint oil into water or placing a few drops under your tongue.
Home Remedy #3: Cut The Sugar.
Excess sugar is one of the leading causes of bloat.
And if you want to start feeling better, cutting added sugar from your diet can be a fast way to reset. You can view a list of foods with added sugars here.
Some people will also cut honey, which is high in fructose, and fruits out of their diet to reduce bloat and then slowly add it back in after they see results.
Even 48 hours of avoiding sugary drinks and snacks can go a long way!
Home Remedy #4: Eat Slower.
Sometimes we feel bloated more because of how much we air consumed while eating … rather than because of what we ate.
As someone with four kids and a full-time job, I can completely relate to feeling like I’m always on the run and end up eating too fast! But slowing down your eating can really help reduce bloat.
Because when you put that first bite of food in your mouth, your body starts releasing digestive enzymes. And if you don’t eat slowly or chew your food enough, that food can’t get digested properly. This means even if you’re eating healthy and organic food, you can’t absorb as many nutrients from that food.
Aim for 30 chews per bite. You might even find yourself enjoying your food even more!
Home Remedy #5: Do An Abdominal Massage.
If you’re experiencing bloat, you might feel like things are “stuck” and gunking up your digestive system. And the longer food sits in your abdomen, the more it will ferment and cause bloating (and bacteria and yeast overgrowth).
To help move things along, do an abdominal massage. Try tracing an “L” pattern (or an “abdominal sweep”) from your abdomen to your pelvic region.
Home Remedy #6: Take An Apple Cider Vinegar Shot.
If you’re bloated, you can help your body with digestion by taking back a shot of apple cider vinegar. It’s loaded with good-for-you ingredients and helps with production of stomach acid and digestive enzymes.
If you don’t like the taste or smell, try mixing it in water. Before bedtime, I like to add apple cider vinegar and fresh lemon juice in warm water to create a soothing nighttime drink.
Another way to get more ACV in your diet is by making a “detox slaw” loaded with cruciferous veggies. Mix cabbage, parsley, or your veggie of choice with apple cider vinegar for a healthy snack.
Home Remedy #7: Try Activated Charcoal.
The most common reason for bloating is bacteria and yeast releasing air into your digestive system.
One of the best natural ways to remove toxins quickly is by taking activated charcoal. It works by binding to the toxins that are being released by bacterial or yeast overgrowth in your gut.
Make sure you take it on an empty stomach and don’t mix with other supplements. Doing that will block its absorption.
Home Remedy #8: Take A Probiotic.
Probiotics are a great way to give your digestive system good bacteria. Probiotics are live bacteria and yeasts and help keep your gut healthy.
To give your body more probiotics, make sure that you’re using a quality probiotic supplement (one that is free of allergens) and are taking it on an empty stomach, either before bed or upon waking.
And to create a healthy probiotic environment in your body, consider eating more prebiotic-rich foods, such as yogurt, pickles, or sauerkraut. Here are several more prebiotic-rich foods to consider.
Home Remedy #9: Drink Lemon Water.
Lemon juice is known for helping with the digestion of fats and even protein and helping your body absorb water. It’s also a natural diuretic and can help reduce the amount of salt your body is holding on to.
So if your stomach is feeling pained with indigestion or gas production, try mixing some lemon juice with water for a quick-and-easy way to reduce these symptoms.
Home Remedy #10: Increase Your Fiber.
Your bloat may be caused by being constipated.
One way to promote healthy bowel movements is getting more soluble fiber in your diet.
If you’re not sensitive to grains or gluten, consider eating more fiber which is often recommended for relieving constipation. Some fiber-rich foods are vegetables, fruits, nuts and seeds.
I hope these home remedies help! What methods have you seen success with? Let me know in the comments below.