Do you ever have those times that, no matter what you do, you feel bloated?  Bloating can happen to the best of us and can come from a number of factors such as over-indulging in your favorite foods (hello carbs), the onset of your menstrual cycle, eating too fast, irregular bowel movements and even stress. In most cases, bloating is temporary and making a few minor adjustments can help alleviate the discomfort you may be feeling. Continue reading for several tips that you can use to help you gain some relief from occasional bloating.

Warm Lemon Water. Upon waking up in the morning, have a glass of warm water with fresh squeezed lemon (or lime) in 8 ounces of water.  This wakes up the digestive system and will help move waste right along. To get the most juice out of your lemon/lime, put it in the microwave for 15-20 seconds.  Also, consider adding fresh ginger to your lemon water as ginger is great for it’s de-bloating properties.  Read about the additional benefits of lemon water here.

Lower Your Sodium Intake. Lowering your sodium intake is one of many important steps to take to help decrease your risk for hypertension, headaches and other health concerns.  But a diet high in sodium also causes your body to retain water. Instead of reaching for salt to add more flavor to your food, consider experimenting with other herbs and spices to season your food with.

Increase Your Fruit And Vegetable Intake.  Before you raid your refrigerator and throw out anything that isn’t a fruit or vegetable, there are some things to consider.  When buying fruits, choose fruits that have the combination of being lower in sugar alcohols and higher in water such as blueberries, strawberries, cantaloupe and oranges.  Papaya and pineapple are also great fruits to eat because they have the enzymes bromelain and papain which help to de-bloat.  When it comes to vegetables, reduce the consumption of bulky and cruciferous vegetable such as kale and broccoli which can cause gas and bloating and instead choose veggies like baby spinach and zucchini.  When it comes to meat, keep it lean which is often easier to digest.

Drink Water.  This seems obvious but many people do not drink enough water which leads to dehydration.  Aside from headaches, skin problem and fatigue, dehydration can make bowel movements more difficult and even close to non-existent, thus causing gas and bloating.  It is recommended to drink eight 8-ounce glasses of water (approximately half a gallon) a day for optimal benefits.

Increase Your Fiber Intake.  But slowly that is. Fiber is beneficial because it helps to keep you regular.  However, too much fiber at once can do more harm than good by actually causing painful bloating, gas, diarrhea, and constipation.  The recommended amount of fiber is 20-25 grams a day.

Spice It Up.  Adding spices to your food not only makes it more flavorful, but can also help you to de-bloat.  Certain spices such as tumeric and cayenne contain properties that are anti-inflammatory as well as aids in digestion and banishes gas.  Consider adding one or both of these spices into your warm lemon water for healthy digestion.

Consider Reducing Dairy.  For many, dairy can cause a many digestive problems (lactose intolerance).  From cheese to ice cream, consuming dairy products on a regular basis can cause gas, diarrhea and general discomfort from the inability of one’s body to break down lactose.

Take A Probiotic.  Probiotics can be a good remedy for bloating because they help maintain the balance between good and bad bacteria in the gut.

Go To Sleep.  Sure you have a lot to do but sleep deprivation has many adverse side effects.  Aside from brain fog and irritability, sleep deprivation increases the hormone cortisol which increases belly fat so make sure you get the recommended 7-8 hours of sleep each night.  Find out more about sleep deprivation here.

If you find yourself experiencing prolonged bouts of bloating, seek help of a medical professional for diagnosis.

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