What Helps with Bloating? 7 Proven Solutions That Actually Work

Whether it's a tight belly after meals or a full, uncomfortable feeling that lingers all day, bloating can be frustrating — and surprisingly hard to solve. But the right strategies do exist.

Here are 7 proven ways to reduce bloating and feel more like yourself again — no gimmicks, just things that work.

1. Support Your Digestion with Enzymes and Botanicals

Digestive enzymes can help break down hard-to-digest foods like legumes, fiber-rich vegetables, and dairy. When paired with calming herbs like ginger, fennel, and turmeric, they offer targeted support for smoother digestion and less bloat.

Neue Theory’s Digest + Debloat combines these clinically supported ingredients and is designed for sensitive stomachs and daily use.

2. Identify and Minimize High-FODMAP Triggers

FODMAPs are fermentable carbs that can be difficult to digest. For some, they cause gas, bloating, and digestive discomfort. Common high-FODMAP offenders include:

  • Garlic and onions
  • Wheat-based products
  • Certain legumes and fruits
  • Sugar alcohols like sorbitol and xylitol

A short-term low-FODMAP elimination diet (supervised by a dietitian) can help pinpoint your personal triggers.

    3. Feed Your Microbiome with Fiber

    Fiber provides the prebiotic fuel for the probiotics in your gut, helping promote better digestion. Fiber also is imperative for supporting regularity, and one of the most common causes of bloating is constipation. Aim for 25-38 grams per day from foods like raspberries, pears, parsnips, carrots, whole grains, and chia.

    4. Move Your Body to Get Things Going

    Light movement, like walking after meals or doing gentle yoga, can help food pass more efficiently through the digestive tract, reducing gas buildup and pressure.

    Even small changes like sitting upright instead of reclining can help prevent bloating.

    5. Cut Down on Hidden Bloat Triggers

    Some foods and habits can sneakily contribute to bloating:

    • Carbonated drinks trap air in your stomach
    • Chewing gum leads to swallowing excess air
    • Artificial sweeteners can ferment in the gut

    Swap these for still water, natural mints, and gut-friendly sweeteners like monk fruit.

    6. Choose the Right Gut Support. Not All Probiotics Are Equal.

    Probiotics can be helpful, but only if they’re the right strains. Some formulas may worsen bloating, especially in sensitive individuals.

    Neue Theory’s Probiotic Protein Powder includes spore-forming, clinically studied strains that support gut health without triggering the typical side effects making it a smart choice for those looking to improve digestion while meeting their protein needs.

    7. Eat (and Drink) More Mindfully

    How you eat can impact how you feel. Eating too quickly, swallowing air, or drinking too much water during meals can all contribute to bloating.

    Slow down, chew thoroughly, and sip between bites. It’s a simple habit with real results.

    Final Thoughts

    The key to reducing bloating is figuring out what works for your body and being consistent. From low-FODMAP adjustments and herbal teas to enzyme support and daily habits, these small shifts can add up to big relief.

    If you’re looking for a supplement that’s gentle, effective, and designed with your gut in mind, Neue Theory’s Digest + Debloat and Probiotic Protein Powder are two solid places to start.

    FAQ

    Q: What helps reduce bloating quickly?
    A: Walking, herbal teas like ginger or fennel, and digestive support supplements can all help ease bloating faster.

    Q: Can digestive enzymes help with bloating?
    A: Yes — they support the breakdown of food before fermentation can cause gas and bloating.

    Q: Is bloating always caused by food?
    A: Not always. It can also be related to how you eat, stress, gut bacteria imbalances, or motility issues.