No one is immune to occasional bloating that makes you feel just plain yucky. On top of that, bloating is often accompanied by excess gas, burping, and tummy rumblings.

Besides an unwelcome stuffed belly feeling, bloating may also cause your stomach to appear bigger - and no one wants that!

What causes belly bloating? say it’s usually caused by excess gas production or disruptions in the movement of muscles in the digestive system. To be clear, bloating is not the same as water retention. Bloating involves excessive amounts of solids, liquids, or gas in your digestive system.

Is occasional bloating hijacking your days? Help is here! Read on because we’ve rounded up five ways to beat bloating, so you can feel better fast.

1. Eat Smaller Meals

Ask yourself: “Am I truly bloated, or did I just overeat at one time?" Chances are, if you're waiting several hours between meals, you'll end up ravenous when mealtime comes around. The result? You may overeat, which can lead to bloating.

And while you’re at it, chew your food better. This will reduce the amount of air you swallow with the food, and it can help you to eat slower, which is linked to reduced food intake[i]. Instead, opt for several small meals over the course of the day to reduce the chances of a bloated belly.

2. Rule Out Food Intolerances

It’s estimated that up to 20 percent of the world’s population may have a food intolerance.[ii] Common culprits include lactose (dairy) and fructose, which can cause troublesome issues such as excess gas production and bloating.  These two food groups are part of a larger group of tough-to-digest short-chain carbs known as.

Those who are particularly sensitive may benefit from a low-FODMAP diet[iii]which may help prevent bloating and digestive discomfort. Eliminating or limiting certain foods may not end all your issues, but it can help.

Keep an eye out for “The Hard 5” foods that can be tough to digest, especially as you age. This category includes meat, fried foods, dairy, raw high-fiber veggies, and alcohol. 

3. Ditch Artificial Sweeteners

Wait, aren’t you supposed to cut down sugar consumption? Well, yes, but artificial sweeteners may not be the answer. Look at the label for any ingredient that ends in the letters “-ol,” such as erythritol, sorbitol, and xylitol. You may save a few calories, but these ingredients can cause bloating, and here’s why.

These sweetening chemicals all contain sugar alcohols. Because sugar alcohols can’t be completely absorbed, you may .  Also, that sugar-free gum can make the problem worse as people tend to swallow extra air when they chew gum. 

 4. Forget Fizzy Drinks

Those tasty sparkling waters and sodas may be causing your bloating. Gas in the digestive system comes from . Bacteria in your gut produces one kind of gas. The other type comes from air or gas that is swallowed when you eat or drink. And what’s the biggest offender? You guessed it – carbonated beverages. You see, these drinks contain carbon dioxide, a gas that can be released after it reaches your stomach. When this gas enters your stomach, it can stick around and cause bloating.

Can’t give up your fizzy favorite? Experts suggest steering clear of straws, which may cause you to swallow more air. Also, try to sip, not gulp that beverage.

5. Supplement Logic

You may also benefit from a quality dietary supplement featuring digestive enzymes and probiotics. In many cases, these digestive enzyme supplements can help break down hard-to-digest carbohydrates, such as lactose. Probiotics can help improve the gut’s bacterial balance and help reduce gas production and bloating. 

Fortunately, Zenwise® offers a unique supplement that checks all the boxes†. NO BLØAT™ supports the breakdown of lactose and helps aid against gas and bloating. † Clinically studied BioCore® Optimum Complete (digestive enzymes), DE111® (a spore-forming probiotic) combined with a botanical blend support normal digestion, breaking down FODMAP foods, and a healthy GI tract.†

The above tips can go a long way in combating occasional bloating and gas. Looking for more ways to beat the bloat? Our knowledgeable customer service team is here to help! Reach them at support@zenwise.com or M-F from 9 a.m. to 8 p.m. EST at (800) 940-1972.

And as always, all Zenwise® products are backed by the "Eat Freely...or it’s Free" guarantee!

Zenwise®. Then Eat.™

†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.

 

[i] https://pubmed.ncbi.nlm.nih.gov/21775556/

[ii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695393

[iii] https://onlinelibrary.wiley.com/doi/full/10.1111/j.1440-1746.2009.06149.x