10 Simple Changes You Can Make to Prevent Bloating

how to prevent bloating

A while ago we posted an article with 10 herbs and spices that help prevent bloating. We love using herbal remedies to make our lives easier/more healthy/more comfortable…

But what about targetting the source of the issue? Today we want to talk about how to prevent bloating in the first place, so you don't even need to use those herbs. (But we do recommend having some on hand, just in case!)

1. Exercise Regularly

This isn't surprising. You already know you're supposed to be exercising. But did you know it can help you with bloating?

Try for at least 30 minutes a day, at least five days a week. Movement helps massage the gut and keeps things moving smoothly.

2. Listen to Your Stomach

When was the last time you really tuned into your stomach to find out how it feels? Become more aware of what’s happening in your digestive system. Watch how your stomach reacts to certain foods and emotions you experience. Make sure you’re really hungry before you eat. As you become more sensitive to your own digestion and follow your intuition, it will be easier to make changes that make you more comfortable.

3. Allow Yourself Time to Digest

Often we put something in our mouths just because we’re bored or anxious. Yet your stomach needs time to digest your food. If you put more on top of what you just ate an hour ago, you’re taxing its capabilities. Wait at least three hours before eating again.

While you're at it, consider paying attention to the foods you eat within the same meal, aka ‘food combining.' Some foods, when eaten together, can cause gastrointestinal upset. And you'd be surprised which combinations you're supposed to avoid. Our article about food combining gives an overview.

4. Manage Sress

A stressful body isn’t going to digest anything well. Try working some stress-relieving activities into your daily life. These may include yoga, meditation, walking, journaling, art or music therapy, spending time with a pet, massage, or anything that helps you relax and just be in the moment. Try taking a few deep breaths before eating a meal, as well, to help dispel any stress you may be feeling before eating.

We love using essentials oils that help relieve stress, too.

5. Check your Dentures

Believe it or not, loose-fitting dentures can cause bloating because they make you more likely to take in too much air while eating and drinking. Check with your dentist to be sure you have a good fit.

6. Take a Walk After Your Meal

We don’t always have time for this, but if you can, it really helps. The movement gives your body a natural digestive boost. Just don’t go too fast—make it a relaxing stroll. You'll also get the added benefits of being outside!

7. Massage

Have you ever massaged your stomach? It can help! Lie down and simply rub your stomach in a circular motion. This can also help you relax, which can ease digestion.

If you really want to give yourself a treat, use our Coconut Body Oil in your massage. The lavender essential oil is super soothing! Just make sure not to get it on your nice clothes.

8. Consider Your Birth Control

Oral contraceptives can cause water retention, which presents itself as bloating or “puffing” in the abdominal area. Newer generation pills like Yasmin and Yaz contain an updated type of estrogen that can ease bloat, since it’s also a diuretic.

9. Check your Supplements

Some forms of calcium, for instance, can cause gas and bloating because they’re harder for the digestive system to break down. (Choose calcium citrate instead.) Omega-3 supplements (fish oil) can also cause bloating. Keeping them cold by storing them in the refrigerator can help.

Another good thing to do is vet your supplements to make sure you're buying from a good source. Some supplement companies use additives and fillers like rice to bulk up their supplements. Whether or not this causes bloating, it's still a good idea to buy a high quality supplement.

10. Treat Your Allergies

Stuffed up because of allergies? It may cause you to breathe through your mouth, which can increase the air in your stomach. Treat your allergies so you can breathe normally and you may be rewarded with a flatter stomach.

Have you tried any of these tips? Let us know in the comments below!

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  1. Chloe says

    Hello, I’m 17 and really struggling with my skin right now, and be so grateful if you could help me! I have clogged pores all over my face, inflamed red spots, and blackheads. I was wondering if your acne regime would be suitable for me although my skin is slightly sensitive and isn’t overly oily or overly dry. The last few days I’ve also have had an itchy rash like sympton around my mouth, jaw and neck, as well as some other parts of my body. It’s stinging quite a bit right now, I’m not sure if this is eczema, or a rash of some kind as this is all new to me. Wondering if it might be the winter months? Also I have some mild indented scarring and quite a bit of hyper pigmentation. Can indented scarring go away? I know hyper pigmentation so I’m not as worried about that. I’ve been reading about your recovery serum and wanted to know if you think it would help the indented scarring? I hope you can help and reply! I would be over the moon, I really want to change to natural and non harsh products, and feel like your products are really what I’m looking for! Thank you 🙂 x

    • Annmarie Skin Care says

      Hi Chloe,

      It sounds like your skin is in need of some healing moisture! I would suggest working with the Citrus Mint Cleanser to help give you a deep clean and balance your sebum production. Because you’re not experiencing skin that’s too dry or too oily the Herbal Facial Oil for Normal/Combination skin could be a really great moisturizer for you!

      Here’s some information about clogged pores from our blog. This article is actually the conclusion to our 4 part series, but the other links are in the article if you’re interested!


      I hope that helps 🙂

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