Bloating: Remedies That Actually Work
Bloating typically from gut gas accumulation, water retention, or slow digestion. Identifying triggers + portion control + slow eating + movement resolves most cases.
Common Triggers
FODMAPs: onion, garlic, legumes, cabbage family, apple, pear, mushrooms, wheat. Dairy (lactose). Sugary drinks (gas). Sugar-free gum (sorbitol). Carbonated drinks. Excess salt (water retention).
Quick Solutions
Mint tea (relaxes muscles). Ginger water. Walking (speeds gut motility). Regular exercise. Eat slowly — reduces swallowed air.
Chronic Bloating
Try low-FODMAP diet — 4-6 weeks under dietitian. Then reintroduce foods one at a time to identify triggers. 75% effective for IBS sufferers.
Frequently Asked Questions
What about period bloating?▼
Reduce salt (less water retention). Magnesium 200-300 mg. Plenty of water + walking. Hormonal fluctuation natural — passes.
Scientific References
- Halmos EP (2014) Low FODMAP diet for IBS. Gastroenterology.
This content is for general information only and does not replace medical advice. Consult your physician or a registered dietitian for personalized guidance.