No one likes to feel bloated. Your clothes fit tighter. You feel heavy. Your stomach hurts. It’s uncomfortable. Luckily, there are some easy, natural ways to alleviate bloating and get you feeling lighter and more energized. Here are my top five tips.

1. Reduce your intake of High FODMAP foods
If you’ve caught up on my last couple of posts, you know that FODMAPs is an acronym for specific types of carbohydrates (sugars and fibers) that are often poorly digested. They are either absorbed very slowly or not at all. So as a result, sensitive individuals experience symptoms, like gas, bloating and pain.

Following a low FODMAP diet for 2-6 weeks has worked wonders for the majority of people I work with who suffer from bloating. This is especially helpful in people who feel chronically bloated. In fact, a low FODMAP diet can reduce symptoms in up to 75% of people who try it. Interested in learning more? Check out my Beginner’s Guide to a Low FODMAP Diet or my earlier blog post to help you determine if a low FODMAP diet is for you.

2. Get Moving
Getting in some activity, like walking or yoga, can work wonders for alleviating bloating. Movement, not surprisingly, helps to get things moving. It is especially helpful right after you eat, but can be useful any time you feel bloated.

3. Skip Sugar-Free Gums, Candy and Mints
Sugar-free products all contain sugar alcohols. Sugar alcohols are FODMAPs and often cause gas and bloating in sensitive stomachs. If your sweet tooth is on high alert, you are better off enjoying a little real sugar product than a sugar-free alternative.

4. Stay Hydrated – But Stay Away from Carbonation
Drink water! Yes, regular ol’ plain water. It will help flush your system out of any excess water and sodium that may be causing your bloat. You’ll want to stay away from carbonated beverages, like soda or even sparkling water, as this may lead to more gas and more bloating. (Sorry to break it to you, LaCroix lovers!)

5. Try Herbal Supplements
Taking an herbal supplement, like Iberogast, can help to reduce symptoms of bloating. Iberogast is an over-the-counter herbal supplement made in Germany. It contains nine different herbs, such as Caraway, peppermint, and licorice, which has been shown to help with a wide range of digestive issues — including bloating. In my practice, I have found this works really great for some clients and not at all for others. If you want to check out Iberogast, I recommend starting with 20 drops taken with meals (or as needed throughout the day).

If you’re experiencing bloating on the regular, these 5 tips should help. But as with any symptom in the body, it is important to investigate the cause of your bloating. If you’ve tried everything under the sun and are still having issues, reach out! I’d love to help you get to the bottom of your gut woes.