If you’re experiencing bloating due to a common issue such as constipation, IBS, food intolerance, SIBO, or premenstrual syndrome (PMS), there are many simple remedies available, including:
One of the most effective strategies to combat bloating is to consume probiotic supplements. Live microbes in probiotics help to eat sugars in your digestive system, reducing the production of excess gas and ensuring you have the enzymes and compounds you need for smooth digestion. In balancing out your gut microbiome, probiotics can also aid weight loss efforts, improve bowel movement regularity, enhance absorption of healthy nutrients, boost your energy and immune system, and much more!
TeraGanix’s PRO EM-1® Liquid Probiotic Supplement is one of the most effective probiotic supplements on the market, offering fast-acting support to combat your bloating symptoms. Simply mix one tablespoon with your favorite drink every day to enjoy the health benefits of this fabulous supplement.
2. Eat fermented foods
Eating fermented foods on top of your probiotic supplement is a great way to protect yourself from disruptive bloating. Some of the most deliciously fermented foods include sauerkraut, bone broth, kimchi, yoghurt, and kefir. Feel free to experiment and find an ingredient you love!
3. Change your eating habits
Overeating and eating too much in one sitting can trigger bloating. If you tend to eat one heavy meal at the end of the day, try consuming smaller, more frequent meals alongside your probiotics. It’s also worth eating more slowly and mindfully to ease any stress on your digestive system.
4. Exercise regularly
Exercise can stimulate healthy digestion, protecting you against common problems like constipation and bloating. Any form of exercise will help, from vigorous jogging to gentle yoga. In fact, calming exercises such as yoga can help stretch the abdominal muscles and encourage intestinal movement.
5. Assess your diet
While probiotics represent the foundation of any anti-bloating diet, you must ensure your overall food intake is balanced and healthy. If you suspect you have a food intolerance, it’s worth getting tested to help you identify any ingredients that may be irritating your gut.
Similarly, some people find that avoiding so-called high-FODMAP (fermentable oligo-, di-, mono-saccharides, and polyols) foods can help reduce gas. Common high-FODMAP ingredients include milk, blackberries, lychees, wheat, yoghurt, dried fruits, honey, cauliflower, onions, and cabbage. If you’re unsure about what foods are causing your tummy troubles, keep a food journal to establish which ingredients work best for your body. Everyone is different!