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How to Reduce Bloating and Gas Naturally

Supplements Studio
April 28, 2025

Bloating can strike at the worst moments—after a meal, before a big event, or when you’re simply trying to enjoy your day. That uncomfortable fullness, tightness, and gas can leave you feeling sluggish and frustrated. The good news is that there are natural ways to ease discomfort.

In this guide, we’ll explore several gut-backed strategies for beating bloat. You'll learn about specific foods that can help reduce bloating, gentle exercises to help reduce digestive discomfort, and how certain probiotic strains may support a balanced gut. We’ll also discuss why a 3-in-1 formula with prebiotics and digestive enzymes can enhance these effects, and share simple lifestyle tips to help you feel more comfortable.

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Foods That Reduce Bloating

Your diet plays a major role in bloating. Some foods can actually help reduce gas buildup and support smoother digestion. Here are a few bloat-fighting foods and how they work:

Yogurt (and other fermented foods): Rich in probiotics, yogurt helps balance your gut microbiome, reducing gas and promoting regular digestion.
Ginger: This aromatic root is often studied for its potential anti-inflammatory properties and its ability to relax the digestive tract, which may help food move more smoothly and reduce occasional bloating.
Bananas: High in potassium and soluble fiber, bananas help regulate fluid balance and support bowel regularity, reducing bloating.
Papaya and Pineapple: Both fruits contain enzymes (papain and bromelain) that aid in protein digestion and reduce digestive pressure and gas.
Peppermint: Known for relaxing intestinal muscles, peppermint may help reduce trapped gas and cramping when consumed as tea or oil.

Exercises to Reduce Bloating

Bloating often improves with movement. Physical activity helps stimulate your digestive system so gas doesn’t get trapped. Here are some gentle exercises and techniques to help ease bloating:

1- Go for a Walk: A simple walk after meals can do wonders for bloating. Light activity gets your intestines moving, which helps gas pass through rather than causing pressure. Next time you feel bloated after dinner, try taking a relaxing stroll around the block to kick-start your digestion.

2- Try Yoga Poses: Poses like wind-relieving pose, child’s pose, and supine twists apply light pressure to the abdomen and can help move gas through the digestive tract while lowering stress. Yoga can also support overall gut function by regulating the nervous system.

3- Abdominal Massage: Gently massaging your belly in a clockwise motion helps stimulate digestion and guide trapped gas through the colon. You can do this while lying down for a few minutes. Regular practice may also improve bowel regularity and relieve cramping.

Remember, even mild exercise or movement can make a difference. Aside from walking and yoga, any activity that engages your core – such as light stretching, or even just changing positions (like lying on your left side) – can help reduce gas. The key is to get your body gently moving.

Can Probiotics Help with Bloating?

Not all bloating is caused by the food you eat. In many cases, it’s how your body digests that food—and the balance of bacteria in your gut—that makes the difference. This is where probiotics come into play. Certain probiotic strains are known to support a healthy gut microbiome, which may reduce occasional gas and bloating by improving digestion. By replenishing your gut with beneficial bacteria, probiotics help maintain smoother digestion, especially after eating fiber-rich meals, legumes, or dairy.

For example: Lactobacillus and Bifidobacterium species are commonly used in supplements for digestive support. These friendly bacteria aid in breaking down food and can crowd out gas-producing microbes. When your gut flora is out of balance—say, after a round of antibiotics, during periods of high stress, or following a diet high in processed foods—less desirable bacteria can take over, leading to excess gas and bloating. Taking probiotics supplements helps restore harmony in your digestive tract, making it easier for your body to process food with less discomfort.

If you're curious about how a daily probiotic might support your digestion, you can learn more about our shelf-stable 3-in-1 Probiotic Complex designed for full-spectrum gut support (it combines probiotics with prebiotics and enzymes, which we’ll discuss next).

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Why a 3-in-1 Formula Works Better

While digestive enzymes and probiotics often get the spotlight together, they aren’t the only players when it comes to reducing bloating. In fact, combining probiotics with prebiotics and digestive enzymes may significantly improve results.

Prebiotics are fibers that feed the good bacteria in your gut, helping those friendly microbes flourish and maintain balance. Without enough prebiotics, probiotics you take (or get from food) might not colonize or thrive as effectively—especially if your diet lacks sufficient plant-based fiber to nourish them.
Digestive enzymes, on the other hand, help break down the food you eat more efficiently. Better breakdown of carbohydrates, proteins, and fats means less fermentation in the gut – and therefore less gas buildup (one of the major causes of bloating). Enzymes like amylase, protease, and lipase support the digestion of carbs, proteins, and fats respectively, reducing the digestive burden on your gut.

By combining these three components into one daily formula, a 3-in-1 supplement supports digestion from multiple angles: balancing gut bacteria, fueling them with prebiotic fiber, and aiding in the breakdown of meals. This synergistic approach can make a noticeable difference for people who experience frequent bloating — especially when you understand the important differences between digestive enzymes and probiotics.

Tips to Reduce Bloating Naturally

Even if you take a high-quality supplement, your daily habits make a huge difference. Here are a few tried-and-true lifestyle tips to help reduce bloating and keep your digestion on track:

Eat more slowly: Eating too rapidly (rushing your meals) can cause you to swallow extra air, which may contribute to gas. Taking time to chew thoroughly reduces excess air intake and jump-starts enzymatic digestion in your mouth, helping your body break food down more smoothly later on.
Limit carbonated drinks: Bubbly drinks like soda and sparkling water carry carbon dioxide gas. Those bubbles can end up as extra gas in your digestive tract. If you’re prone to bloating, cutting back on fizzy beverages may help.
Avoid overly salty foods: Eating a lot of sodium causes your body to hold onto water. This water retention can make bloating worse (think of that puffy, “water-weight” feeling). Try to moderate high-salt foods to avoid amplifying bloating.

Try herbal teas: Sipping on warm herbal tea can soothe your digestive system. Teas like peppermint, ginger, and fennel are traditional remedies for gas and bloating. They may help relax GI muscles and ease cramping. Find a flavor you enjoy and see if it helps after meals.

Stay hydrated: Drinking enough water throughout the day supports healthy digestion and regular bowel movements. Proper hydration prevents constipation, which is a major bloating culprit. (Bonus tip: if you’re increasing fiber intake to improve digestion, also increase your water intake—fiber works best with water.)

By adopting these habits—eating mindfully, moving your body, and avoiding common bloat triggers—you’ll set yourself up for a calmer, happier gut on a daily basis.

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FAQs About Bloating and Gut Health

How long does it take for probiotics to help with bloating?

Some people feel better within a few days, while others may take a few weeks. Consistency is key—supporting the gut microbiome takes time.

Can digestive enzymes help if I’m sensitive to certain foods?

Yes. Digestive enzymes can assist in breaking down common irritants like dairy, legumes, or high-fiber foods, which may help reduce post-meal bloating.

Do I need both prebiotics and probiotics?

Prebiotics help nourish the good bacteria introduced by probiotics. When taken together, they support long-term balance and effectiveness.

What’s the best time to take a probiotic for bloating?

Taking your probiotic with food (or just before a meal) can help ensure the beneficial bacteria survive digestion and reach your gut. Results may vary.

The Bottom Line

Bloating is common, but it doesn’t have to be your “normal.” With a holistic approach, you can support better digestion and reduce those uncomfortable episodes of gas and fullness. Simple diet tweaks — like incorporating bloat-reducing foods — and staying active with gentle exercise can make a big difference. At the same time, targeted gut support through probiotics (especially when combined with prebiotics and enzymes) can help maintain a healthier balance in your digestive tract.

By combining smart eating habits, regular movement, and the right supplements, you’re giving your gut the support it needs to stay balanced. Over time, these strategies can help you feel more comfortable, and more in tune with your digestion. Remember that everyone’s body is unique, so results may vary, but consistency and listening to your body are key.

For extra support in your bloating battle, you might consider a comprehensive supplement. That’s why many people turn to a supplement that combines probiotics and digestive enzymes—especially when paired with prebiotic fibers—to help reduce occasional bloating and support gut balance.

It’s one of many tools you can use to naturally care for your digestion as you work toward a happier gut. Combining these approaches—diet, exercise, and gut-friendly supplements—gives you a well-rounded plan for conquering bloating. Here’s to feeling comfortable in your skin and enjoying a balanced gut.