{"id":10751,"date":"2022-11-11T17:00:29","date_gmt":"2022-11-11T17:00:29","guid":{"rendered":"https:\/\/www.personanutrition.com\/blog\/?p=10751"},"modified":"2023-05-17T01:56:23","modified_gmt":"2023-05-17T01:56:23","slug":"gas-and-bloating","status":"publish","type":"post","link":"https:\/\/www.personanutrition.com\/blog\/gas-and-bloating\/","title":{"rendered":"8 tips to help reduce gas and bloating\u00a0"},"content":{"rendered":"While bloating happens to all of us and can be completely normal, it\u2019s also super annoying. You eat your favorite meal and the next few hours \u2013 your stomach starts to balloon. It can be a little uncomfortable and might even have you ditching jeans for an elastic waistband (it\u2019s call bloating chic). There\u2019s a myriad of factors that cause bloating and gassiness, but there\u2019s also some shifts to your diet and lifestyle that can help tame your gas and belly bloat.Here\u2019s 8 we recommend trying:1. Chew your foodIt may sound silly, but a common reason for belly bloat is that most people don\u2019t chew their food well enough. Your mouth is the first step in your digestive system and if you\u2019re not chewing all your food, you\u2019re skipping out on important enzymes in your saliva that help break down your food. Plus, if your food isn\u2019t chewed thoroughly, your stomach and intestines need to work overtime to break that food down.Pro tip: to keep yourself from putting in more food before the last bite is fully chewed, try setting your fork down on the table between bites.2. Try smaller portionsEver notice you\u2019re extra gassy or bloated after a big meal? Too much food in one sitting can be hard for your digestive tract to handle at once. And it\u2019s possible your stomach is being stretched, causing a pool of gases and solids in your gut. To help prevent bloat, try eating smaller portions more frequently throughout the day.3. Limit distractionsNowadays, people are often never just eating a meal. You\u2019re also scrolling through TikTok, checking emails or watching your favorite Netflix show. While multitasking might seem like a good thing \u2013 being distracted while eating can also be part of the problem to your belly bloat.You might be scarfing your food down too fast or eating too much, which can cause poor digestion. What\u2019s more, eating too fast can cause you to swallow air along with your food, contributing to discomfort after eating.4. Avoid swallowing too much airIt may seem odd, but it\u2019s possible to swallow too much air, and when you do, it can lead to gassiness and bloat. To avoid taking in too much air, try cutting back on drinking too many carbonated beverages, such as sparkling water and soda. Chewing gum is another sneaky cause of excess gas and bloating, as you\u2019re swallowing air as you chew.5. Think about what you eatThis probably isn\u2019t a surprise, but what you eat plays a major role in developing gas and bloating. If you\u2019re struggling with persistent gas, pay attention to what you\u2019re eating. Foods that typically lead to gas vary between each person, but it often includes foods high in fat, salt, sugar or fried foods. These can promote the production and retention of gas and water in your bowels making you feel gassier and more bloated.6. Check your fiber intakeThere\u2019s no denying that fiber is essential to health. Fiber helps you stay regular, supports a healthy weight and even heart health. But a common mistake is trying to increase fiber too quickly, which leads to gas and digestive symptoms. If you haven\u2019t been reaching your fiber goals, and you\u2019re just starting to add fiber-rich foods to your meals, try shifting your diet slowly.Foods like beans, broccoli, cabbage, or brussels sprouts are common culprits here, and while they offer many nutritional benefits, try eating them in smaller portions. Your body may be able to handle smaller amounts.7. Break a sweatIt\u2019s no surprise regular exercise benefits your health, but what\u2019s interesting is that it can also help lessen bloating by helping to get rid of gas from your bowels. Moving your body can help stretch your abdominal muscles and improve movement throughout your intestines. And it doesn\u2019t matter what type of movement you do \u2013 walking, yoga or even a dance class can help.8. Add a probioticProbiotics are live microorganisms that provide benefits to your health. They\u2019re naturally found in some fermented foods, like yogurt, kefir, kimchi, tempeh and sauerkraut or can be taken as a supplement. Probiotics help promote a healthy microbiome with good bacteria and may aid digestive symptoms like bloating.What other supplements support a healthy gut? Read 7 supplements for gut health.About GabbyGabby is a nutritionist with a master\u2019s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.Do you have questions about supplements? Reach out to one of our experts, or take Persona\u2019s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.","protected":false},"excerpt":{"rendered":"<p>While bloating happens to all of us and can be completely normal, it\u2019s also super annoying. You eat your favorite meal and the next few hours \u2013 your stomach starts to balloon. It can be a little uncomfortable and might even","protected":false},"author":52,"featured_media":18515,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1819,1827,682,1893,1901],"tags":[38],"acf":[],"_links":{"self":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/10751"}],"collection":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/users\/52"}],"replies":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/comments?post=10751"}],"version-history":[{"count":10,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/10751\/revisions"}],"predecessor-version":[{"id":18517,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/10751\/revisions\/18517"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media\/18515"}],"wp:attachment":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media?parent=10751"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/categories?post=10751"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/tags?post=10751"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}