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Beating the Bloat


If you frequently deal with digestive discomfort and bloating, you probably want to know why it happens and how you can minimize your level of discomfort.

We’ve come up with 5 tips to help you reduce bloating:

  • Get probiotics. Good bacteria, also called probiotics, act like friendly gut bugs in your digestive tract, killing off bad bacteria that can trigger digestive issues and reactions, such as bloating. You can get probiotics by taking supplements. You can also get them naturally by eating foods, such as kimchi, sauerkraut, yogurt, kefir, and kombucha.
  • Eat more fiber. One of the most effective remedies for a bloated stomach is improving your diet, since the foods you eat play a major part in regulating your digestive tract. You want to make sure to eat a high-fiber diet, aiming for about 25–30 grams every day.
  • Eat water-rich fruits and veggies. Fruits and veggies that are high in water content and have key electrolytes and beneficial enzymes are your best friends when it comes to relieving stomach bloating naturally. Try eating more raw or cooked leafy greens, cucumber, celery, fennel, artichoke, melon, berries, steamed veggies, and cultured/fermented vegetables.
  • Drink water. One way to relieve discomfort quickly is to drink water. Fluids also help make sure fiber can do its job correctly. Everyone’s hydration needs are different, but you can start by having at least six to eight glasses a day. Staying hydrated is essential for beating the bloat. The best option is plain water, water infused with fresh fruit slices or herbs (lemon, grapefruit, basil), or herbal tea.
  • Keeping active helps your digestive system function optimally, since it can fight constipation, keep circulation moving, and move lymphatic fluid throughout your body. Try to be active most days of the week for at least 30–60 minutes.

This is a preview of our Pinnacle Health Management Wellness Program toolkit. Employers can obtain our Wellness Program as an add-on, which includes quarterly wellness challenges, wellness toolkits and other educational resources, newsletters on popular health topics, and customized reports at the end of all wellness challenges. If you’d like more information, contact us at 866.930.7264 or at quotes@pinnaclehealthmanagement.com.