3 Easy Ways to Reduce Bloating

3 Easy Ways to Reduce Bloating

Author: Mal Tayag Photography: Multi ArchivesDate:

When we surveyed our community, a whopping 95.7% of people said they experience some kind of digestive issue, 79.1% of people said they experienced bloating, and 54% excess gas. We’re clearly all just out here bloated and gassy, but we’re not talking about it.

I myself am a recovering bloaty gal. Having had a leaky gut, I’ve been through the ringer with my gut issues (which then extended to an array of other health issues, all of which we’ll get to in future posts), so all of you out there going through it…I feel you. Here are some tips that may help you feel a little bit better.

1. Chew your food

This one sounds so simple, but it’s something that we aren’t always mindful of. When I started really paying attention to how much I actually chew my food, I was surprised to learn that I didn't really. It was a sort of chew the minimum amount necessary in order to not choke, but it was not enough to initiate the digestive process in my body.

Did you know that enzymes get released in your saliva, which is why chewing and having food in your mouth is an essential part to digestion? It’s the first step to break down your food. So the next time you are chewing, pay attention and take your time. 

2. Eat slower

Eating slowly is something that I used to always do as a child, until I was shamed for it constantly. I remember times where my aunts would get mad at me for taking so long to eat, which probably subconsciously signalled to me to eat faster.

Now I am left eating way too fast for my stomach to handle. Eating too quickly doesn’t give your gut enough time to do its thing. You’re also inhaling even more air as you eat quickly, which could cause excess bloat. Slow down, take your time and enjoy your meals.

3. Take digestive enzymes

If your gut is damaged, it probably functions poorly and is imbalanced. Some of us need a little help with digesting our food, and that’s ok. One of the most impactful things that has helped with my bloating is digestive enzymes.

What do digestive enzymes do? In the most simple of ways of putting it, they help break down the foods in your gut so that you can digest them more easily. There are different enzymes that help digest different foods.

For example, papain helps break down proteins. Amylase helps break down complex carbs.  Lipase helps break down fats. Lactase helps break down lactose (many lactose intolerant people take this!). As with all supplements, proceed with caution. Do your research, consult with your physicians, and remember not everything works for everyone. Find what works for you.


DISCLAIMER: This information does not constitute medical advice. It is not meant to diagnose, treat, prevent, or cure conditions or disease, and is meant for educational purposes only.