Bloat could sneak up on you in unexpected ways, depending on what you eat, the habits you have, and even specific medical conditions.

It can impact how your digestive system and you may feel pain, excessive gas, frequent burping or belching, and stomach crashing.

“Bloating can be caused by a number of factors that lead to large amounts of air being trapped in the digestive tract,” says Rania Batayneh, MPH, owner of Essential Nutrition For You and author of The One One One Diet.

But What is the best natural treatment to help reduce these painful cramps that last for hours, diminishing a person’s overall quality of life?

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Well, according to experts and health authorities, by doing any of these three natural treatments you can help ease your painful and uncomfortable bloat.

Exercise

A nice long walk, a brisk jog, a bike ride, or even a jaunt on the elliptical, cardio can help deflate your bloat.

Physical activity such as this will help expel gas that causes pain and help move digestion along, said the Mayo Clinic.

Exercise may help reduce bloating by moving some of that built-up gas through your digestive tract.

When a person has less gas in the stomach this equals to less bloating.

Exercises that help strengthen the abdominal muscles are also super beneficial, and walking is also a great bloat buster.

Health experts recommend at least 30 minutes of mild to moderate exertion to help with build-up gas in the stomach to reduce your bloat.

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Sleep

Dietician, Tamara Freeman said:

Getting enough good sleep is important for everyone, but it is especially important for those living with chronic disorders such as gastrointestinal issues including bloating.

Lack of quality sleep can impact the digestive system. Conversely, symptoms of bloating can also impact the quality of one’s sleep.

It’s also advised that once in bed, help relieve any tension and get the digestive system working by doing a few stretches.

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Water

While it may seem counterintuitive, drinking water may help to reduce bloating symptoms by ridding the body of excess sodium.

It’s also important to drink plenty of water before your meal too as this offers the same bloat-minimising effect and can also prevent overeating.

Contrary to what many may think but not drinking enough water can cause a person to feel more bloated and swollen.

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