Steve Lofton

By Steve Lofton | Health Coach & Wellness Advocate

Let’s be honest.

Bloating isn’t just annoying—it messes with your energy, your focus, and your confidence. It often hits at the worst time. This can be right before a big event or family gathering. When this happens, it can leave you frustrated and uncomfortable.

But here’s the truth most people don’t realize:

You don’t need a 30-day detox or a complicated plan. You just need to know what’s really causing the bloat—and how to fix it quickly.

Here are 12 quick, science-backed hacks. They can help you eliminate bloating. You will feel lighter by the end of the week.

1. Skip Carbonated Drinks

Carbon dioxide in fizzy drinks can get trapped in your digestive tract and cause bloating.

Study Reference: The National Institutes of Health (NIH) lists carbonated beverages as a common cause of intestinal gas.

👉 Switch to flat water with lemon or cucumber to stay hydrated without the bloat.

2. Ditch Dairy for a Few Days

Many people over 40 develop lactose intolerance—even if it never bothered them before.

Study Reference: Research from the American Gastroenterological Association shows up to 70% of adults have some level of lactose malabsorption.

👉 Try non-dairy alternatives like almond milk or coconut yogurt.

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3. Try Intermittent Fasting

Giving your gut a break helps it catch up on digestion.

Study Reference: Studies published in Cell Metabolism suggest fasting periods reduce gut inflammation and improve gut motility.

👉 Start with a 14:10 fast (14 hours fasting, 10 hours eating window).

4. Avoid Sugar Alcohols

Sweeteners like sorbitol and xylitol ferment in the gut and create gas.

Study Reference: Clinical Nutrition Journal shows that sugar alcohols often cause bloating, cramping, and gas.

👉 Read labels and avoid “sugar-free” gums and candies for now.

5. Drink Ginger or Peppermint Tea

These herbs have natural anti-inflammatory and carminative properties.

Study Reference: A study in the Journal of Clinical Gastroenterology found that peppermint oil significantly reduces symptoms of IBS. These symptoms include bloating.

👉 A warm cup after dinner can work wonders.

6. Go for a Walk After Meals

Even 10 minutes of movement can help with digestion and gas relief.

Study Reference: Diabetes Care journal found that post-meal walking improves digestion and glucose control.

👉 Three short walks a day = big difference in how you feel.

7. Take Digestive Enzymes

If your body isn’t breaking down food properly, it leads to gas and discomfort.

Study Reference: Research in Alimentary Pharmacology & Therapeutics shows enzymes help reduce bloating, especially after fatty meals.

👉 Look for a broad-spectrum enzyme with protease, lipase, and amylase.

8. Hydrate—But Don’t Overdo It at Meals

Too much water with meals can dilute stomach acid and slow digestion.

Study Reference: Gastroenterology Research found that drinking between meals (not during) helps reduce bloating.

👉 Sip water throughout the day, but go easy during meals.

9. Slow Down and Chew More

Digestion starts in the mouth.

Study Reference: The Journal of the Academy of Nutrition and Dietetics confirms that chewing thoroughly reduces bloating and improves digestion.

👉 Aim to chew each bite at least 20 times.

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10. Go Gluten-Free for a Few Days

Even non-celiac people can have non-celiac gluten sensitivity.

Study Reference: A review in Gastroenterology shows gluten can increase water retention and inflammation in the gut.

👉 Replace bread and pasta with rice, sweet potatoes, or squash.

11. Add a Probiotic

The right gut bacteria can reduce gas and improve digestion.

Study Reference: World Journal of Gastroenterology found that certain probiotic strains reduce bloating significantly.

👉 Look for one with Lactobacillus and Bifidobacterium strains.

12. Eat More Protein and Low-Starch Veggies

Protein keeps you full without fermenting in the gut.

Study Reference: A study in Obesity Reviews shows high-protein diets reduce abdominal fat and bloating.

👉 Choose eggs, chicken, spinach, zucchini, and cucumbers this week.

BONUS TIP: Get Quality Sleep

Lack of sleep = elevated cortisol = water retention and poor digestion.

Study Reference: The Journal of Clinical Endocrinology & Metabolism links poor sleep to increased bloating and gut imbalance.

👉 Aim for 7–9 hours. It’s the cheapest fix you’ll ever find.

Final Word

This week, don’t overthink it.

Pick 4 or 5 of these hacks and go all-in. You’ll feel the difference—faster than you think.

And if you’re tired of guessing what works and want guidance from someone who’s been there…

Let’s get your confidence and energy back.

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