As with everything in life, it’s best to deal with the root cause of the problem rather than masking the symptoms.  This list takes you through sime really quick and simple ways to reduce that bloated feeling, but if you’ve worked through them and they haven’t helped, have a chat with your health care provider to rule out anything more serious.

1. Avoid chewing gum.  It’s so simple but excess air being swallowed will naturally end up in your stomach, making bloating worse.

2. Reduce carbohydrates in the evening. Research shows that eating too many carbohydrates in the evening can make belly bloat worse in the morning.  Feel free to eat carbohydrates during the day. However, if it’s close to your bedtime, avoid covering your plate with them. Your body needs time to digest them, and it’s easier to do this if you’re active during the day instead of in bed.

3. Kick your soda habit.  Fizzy drinks / soda pop and all carbonated beverages can make your stomach bigger.  The small switch to non carbonated drinks like water, juice, diluted juice or fruit juice for instance reduces the amount of gas being swallowed and ending up in your stomach.

4. Add more potassium to your diet.  Water retention can be a sign of too much sodium and potassium allows your body to release it, which in turn allows your body to release the water it held on to aswell, giving you better fluid control on a cellular level.  Potassium rich foods include bananas, tomatoes, cantaloupe, spinach and some nuts.

5. Avoid fake sugars.You may think you’re helping your diet by eating artificial sugars. However, you’re actually making your bloating worse.  Artificial sugars are hard for your body to digest. They can often lead to unnecessary and annoying bloating. In addition, in large amounts, fake sugars can lead to cramping and stomach aches.
To avoid artificial sugars, read package labels carefully. Artificial sugars can be in sweets, cookies, baked goods, and other items. If the label has “sugar-free, “low calorie,” or similar wording, that food is likely to have artificial sugar in it.

6. Add more probiotics.  Whether you turn to more yogurt or kimchi, filling your diet with more probiotics will help you get rid of belly bloat by helping you balance the good and bad bacteria in your gut. They’re an important part of defeating bloating too.
You can find probiotics in yogurt, fermented dairy products, kimchi, sauerkraut, and other foods. The key is to find some probiotic foods that you love and will enjoy eating every day, or at least several times a week.

7. Drink Green or peppermint tea. Green tea and peppermint tea may help you with belly bloating.  Studies show that green tea may help your metabolism and make it easier to burn fat in the body.
Peppermint tea is an ancient home remedy that is used to relievE digestive issues and help the stomach.  It has a calming effect. However, it can also get rid of annoying bloating after a big meal.

Click to download our free food guide on 8 foods to avoid that cause bloating so you can cut them out immediately and read the free bonus information on 8 foods to add to your shopping list for a happy tummy!