Relieve Bloating By Strengthening Your Digestive System

You must improve your digestive system to relieve bloating. Bloating is often caused by an ineffective digestive system such as lack of certain enzymes.

Zinc is an important mineral as it is needed to produce digestive enzymes, hence zinc deficiency can lead to enzyme deficiency. Zinc is abundant in shellfish and beef.

Lack and absence of zinc mean the digestive system cannot produce enzymes that are needed to break down food.

Woman suffering from abdominal pain. France
Woman suffering from excessive bloating; image source:

Digestive enzyme supplements

For people who want to reduce bloating, taking digestive enzyme supplements either during or after meals can be very helpful. These supplements help in getting rid of bloating by supplementing the lack of Digestive Enzymes.

Look for supplements that include:

  • Bromelain,
  • Lipase,
  • Peptidase,
  • Amylase,
  • Lactase,
  • Papain,
  • Protease.

Yogurt can easily be digested and can aid in digestion as it is rich in enzymes, unless a person is lactose intolerant. The bifida and acidophilus found in yogurts are important in the digestive process. Both buttermilk and yogurt can decrease and stop bloating. FOS (fructooligosaccharides) is a powdered supplement that is known for its prebiotic effects.

FOS is being promoted by health care providers as it can help gut microbes reproduce and lessen or relieve bloating. This supplement can also help in the absorption of calcium.

Eating Habits That Can Reduce Flatulence, Bloating and Gas

Relieve Bloating By Applying These Simple Steps:

  • Eat and drink slowly.
  • Do not overeat. Eat smaller meals frequently and avoid eating large full meals.
  • Drink lots of water and other fluids. Do not drink within meals to avoid fluids from interfering with digestion.
  • Avoid drinking with a straw, chewing gum, eating hard candy and talking during meals to avoid swallowing air.
  • Avoid smoking cigarettes. Air can be swallowed when you inhale the smoke.
  • Make sure your dentures fit properly. Misfit dentures can cause you to swallow excess air.
  • Relax when you eat.
  • Make sure to chew your foods well.
  • Be physically active. Walking after meals is good.
  • Avoid beer and carbonated drinks. Sip your drinks and do not gulp to lessen the air that you swallow.
  • Do not chew gum and tobacco.


There are more foods that cause gas than non bloating foods. However, there are several healthy and good ways to relieve bloating.

First, always remember that fatty and protein-rich foods do not cause or only cause very little gas compared to soluble fiber and carbohydrate-rich foods. Sugars such as lactose, sorbitol, fructose and raffinose, as well as starches like noodles, corn, wheat and potatoes are also gas-producing foods. The only starch that does not cause gas is rice.

Second, instead of totally avoiding flatulence-causing foods, it is healthier that you determine which specific food types can your unique digestive system handle. Every digestive system is unique, so your digestive system may find it okay to digest some vegetables and fruits that other digestive system can’t.

Third, eat less gassy foods if you have an important upcoming event such as a job interview, a date, and other social gatherings. If you do not have these upcoming events, then eat small portions of gas-producing foods. Through this, you can still be healthy and at the same time enjoy gas-producing foods.

Lastly, make sure that you are taking care of your digestive system by regular intakes of enzyme-rich foods like yogurt and digestive enzyme supplements. To reduce bloating, eat foods that are known to decrease gas. There are a lot of things you have to remember and do to relieve bloating, but it is possible with self discipline, lifestyle change and determination.


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