How To Reduce Bloating

I just want to take a moment before I get into today’s post to wish everyone A Happy New Year’s Eve. I also want to take a moment and say thank you to every and each one of you for being on this journey with me. I set out to blog every single day and I have. For 2019 I want to include all of you (my followers) (read below). I hope you all have fun and let’s have fun. Remember to have fun but also drink responsibly.


PLEASE READ: I have been thinking that I wanted to do something different for my blog next year and that Is more content that you want to see. I know that at the and of every post I ALWAYS ask what you would like to see. I MEAN I REALLY want to do more content related to what you want to see. It can be “Diet” related, fitness, nutrition or even advice posts. I post what I post because It means something to mean I won’t post something if I didn’t believe in it. I want to take this blog to the next level and I want you all of my followers (friends) to be apart of the ride. So please don’t hesitate in reaching out with any and all suggestions. You can find all of my links at the end of every post in the “Thank You” section and in the section “Where You Can Follow Me”. 

If you have missed #Blogmas all the links are listed in the section titled Blogmas which will be in right under this.

Welcome back for #Blogmas Day 30! Blogmas Is flying right by! To catch up here are the links to the first 30 Days of #Blogmas

Blogmas Days 1-30

*I realized that my #blogmas days had repeated tagged posts and that not every post was linked. I caught the mistake and fixed it. Every link should now be clickable and days 1-18 are now linked. If you are new to #blogmas you can catch up below.

Blogmas Day 1 Blogmas Day 2 Blogmas Day 3 Blogmas Day 4 Blogmas Day 5 Blogmas Day 6 Blogmas Day 7 Blogmas Day 8 Blogmas Day 9 Blogmas Day 10 Blogmas Day 11 Blogmas Day 12 Blogmas Day 13 Blogmas Day 14  Blogmas Day 15  Blogmas Day 16 Blogmas Day 17 Blogmas Day 18  Blogmas Day 19 Blogmas Day 20 Blogmas Day 21 Blogmas Day 22 Blogmas Day 23 Blogmas Day 24 Blogmas Day 25 Blogmas Day 26 Blogmas Day 27 Blogmas Day 28 Blogmas Day 29 Blogmas Day 30

Most people experience bloating at some point. Exercises, supplements, and massages can all help to reduce bloating quickly, and simple lifestyle changes can prevent it from reoccurring.

Abdominal bloating is when the abdomen feels full and tight. It commonly occurs due to a buildup of gas somewhere in the gastrointestinal (GI) tract. Bloating causes the belly to look larger than usual, and it may also feel tender or painful. Fluid retention in the body can also lead to bloating.

 Tips to get rid of bloating

Bloating usually happens when excess gas builds up in the stomach or intestines. When bloating occurs right after a meal, it usually resolves itself, but it is often possible to speed up this process.

The best way to tackle bloating is to determine its cause. Common triggers for bloating include:

  • Digestive issues. Constipation, food allergies, and intolerances can lead to bloating. When stool becomes backed up in the large bowel, it can cause bloating and a feeling of discomfort. Excess gas may also build up behind the stool, making the bloating worse.
  • “Diet”. Fizzy drinks, too much salt or sugar, and not enough fiber in the “diet” can all cause bloating.
  • Hormonal changes. Many people experience bloating before and during their periods due to hormonal changes and water retention.


Physical activity can get the bowels moving more regularly, which can help to release excess gas and stool. Getting the bowels to move is especially important if a person is feeling constipated. A walk around the block can provide fast relief from gas pressure.

 Try Yoga Poses

Certain yoga poses can position the muscles in the abdomen in a way that encourages the release of excess gas from the GI tract.

Child’s Pose, Happy Baby Pose, and squats can all help people to relieve a buildup of gas quickly. Learn more about yoga poses for flatulence.

 Peppermint Capsules

Peppermint oil capsules may also be helpful for indigestion and related gas. Manufacturers usually market them as a treatment for the symptoms of irritable bowel syndrome (IBS), but people without IBS can also use them to relieve bloating.

Peppermint works by relaxing the intestinal muscles, which allows gas and stool to move along more effectively. People should always follow the instructions on the packet. Anyone who is prone to heartburn may need to avoid peppermint.

Peppermint capsules are available to buy over the counter (OTC) at drug stores or online.

 Gas relief capsules

Simethicone pills and liquid are anti-gas medications that can help to move excess air out of the digestive tract. It is essential to always take medication according to the instructions on the label.

People can find gas relievers in drugstores or online.

 Abdominal massage

Massaging the abdomen can help to get the bowels moving. A massage that follows the path of the large intestine is especially helpful. People can follow the steps below to do this:

Placing the hands just above the right hip bone. Rubbing in a circular motion with light pressure up toward the right side of the ribcage. Rubbing straight across the upper belly area toward the left rib cage. Moving slowly down toward the left hip bone.

 Use essential oils

A study from 2016 tested the effectiveness of supplements containing a combination of fennel and curcumin essential oil in 116 people with mild-to-moderate IBS. After 30 days, people reported an improvement in their IBS symptoms, including bloating and abdominal pain.

People should not consume essential oils without speaking to a doctor first. This is because some formulations may be toxic or can interfere with medication, and there is no regulation of dosages.

 Take a warm bath, soaking, and relaxing

The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating.

Long-term solutions for bloating

Quick fixes are not always effective for some causes of bloating. However, people who have frequent bloating may find that certain lifestyle changes can tackle the causes and reduce bloating over time.

People can use these simple steps to try to prevent bloating in the long-term:

Increase fiber gradually


Increasing fiber intake may help to treat bloating.


Eating more fiber helps to prevent constipation and bloating. Most people in America do not get enough fiber, with only 5 percent of people meeting their recommended daily fiber intake of 25 grams (g) for females and 38 g for males.

However, it is important to bear in mind that eating too much fiber or increasing fiber intake too quickly can cause even more gas and bloat. People may notice adverse effects from eating more than 70 g of fiber a day.

When increasing fiber intake, it is best to start slowly and increase the intake over several weeks to allow the body to adjust to this change in the “diet”.

Replace sodas with water

Fizzy, carbonated drinks contain gas that can build up in the stomach. The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling and bloating in the stomach.

Sugars or artificial sweeteners in the diet can also cause gas and bloating. Drinking water eliminates these issues and helps to treat constipation as well.

Try to avoid chewing gum

The sugar alcohols in gum can cause bloating in some people. Swallowing air while chewing also may lead to bloating and gas pain. People can use ginger mints or peppermints to freshen their breath instead.

 Get more active every day

Exercise helps your body move stool and gas out of the colon and may make bowel movements more regular. Exercise also releases extra sodium from the body through sweating, which can help to relieve water retention.

It is vital to drink plenty of water before and after exercising to stay hydrated, as dehydration can make constipation worse.

 Eat at regular intervals

Many people experience bloating directly after a big meal. It is possible to avoid this by eating several smaller meals each day, which can help to keep the digestive system moving.

Swallowing food quickly can introduce air into the digestive tract. Drinking from a straw can also lead to people swallowing more air, which in turn leads to gas and bloating. People who have bloating should avoid using straws if possible and try eating slowly to avoid swallowing air during meals.

 Try probiotics

Probiotics are good bacteria that live in the intestines. Taking a probiotic supplement may help to regulate the colon bacteria that can produce gas and cause bloating.

 Cut down on salt

An excess of sodium causes the body to retain water. This can cause a swollen and bloated feeling in the belly and other areas of the body, such as the hands and feet.

 Rule out medical conditions

In some cases, bloating may result from a medical condition. To get rid of this bloating, a person may need help from a doctor to diagnose and manage their condition.

Inflammatory bowel disease, including Crohn’s disease and ulcerative colitis, may cause people to experience bloating. Irritable bowel syndrome (IBS), can also cause this symptom.

Gynecological conditions, such as endometriosis and ovarian cysts, can also cause pain, swelling, and feelings of bloating in the abdominal area.

People with these symptoms should discuss them with a doctor, who will also want to know about any relevant family medical history and other medical conditions. The doctor may order diagnostic tests to look for any problems. These may include an X-ray, ultrasound, colonoscopy, or blood tests.

Consider a low-FODMAP diet

FODMAPs are a type of carbohydrate that occurs in many different foods. A 2012 review article of multiple studies concluded that a low-FODMAP diet might improve symptoms in at least 74 percent of people with IBS. Typical symptoms include bloating, flatulence, and abdominal pain.

Keep a food diary

Food intolerances are responsible for many cases of bloating. They can lead to excessive gas in the digestive tract.

Bloating is common in people who have lactose intolerance and are unable to digest the lactose sugar in dairy products. Autoimmune intolerance to gluten, known as celiac disease, is another potential culprit.

For people whose bloating happens after meals, keeping track of food and drink intake for several weeks should help to determine whether specific foods are responsible.

The American Academy of Family Physicians offer tips for keeping a food diary and provide a template for people to get started.

 Look at supplements and medications

Some supplements, such as iron, can cause constipation and other symptoms of indigestion. This can increase bloating. Potassium, on the other hand, may reduce bloating by helping to balance the body’s sodium levels.

Medications may also cause side effects that affect GI function or cause indigestion. If this happens, a doctor or pharmacist can suggest alternatives that are more gentle on the digestive tract.

When To See A Doctor


Although it is not common, bloating and swelling of the abdomen can signify a severe medical condition. Liver disease, inflammatory bowel disease, heart failure, kidney problems, and some types of cancer can cause bloating.

Bloating that continues for days or weeks may indicate a health issue that needs medical attention. It is advisable to speak to a doctor about ongoing bloating that does not go away over time.

People whose bloating occurs alongside these symptoms should seek medical advice

appetite changes or trouble eating, diarrhea, vomiting, weight loss, fever, severe abdominal pain, bright red blood in the stool, black or dark maroon stools.

Ultimately, the outlook for bloating depends on the underlying cause. Most of the time, bloating is due to minor issues that lifestyle changes or OTC treatments can resolve.

People should see a doctor if bloating is ongoing or occurs with other symptoms. Determining the underlying cause of bloating and other digestive issues is the first step to getting treatment and feeling better.


Final Thoughts

Bloating depends on the underlying cause. Most of the time, bloating is due to minor issues that lifestyle changes or OTC treatments can resolve.

People should see a doctor if bloating is ongoing or occurs with other symptoms. Determining the underlying cause of bloating and other digestive issues are the first step to getting treatment and feeling better.

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.

Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️


➡️Where you can follow me⬅️

Check me out on Medium:

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)




Worst Supplements For Weightloss

Today’s post is going to be all about supplements. I’ve done a post similar but in that post i talked about vitamins if you are interested in reading that post Click Here According to the Office of Dietary Supplements (ODS) at the National Institutes of Health (NIH) Americans spend over $2 billion a year on dietary supplements promoted for weight loss despite the fact that eating healthful foods, cutting calories, and being physically active are all proven ways to get thinner. And while you might not think twice about taking a dietary supplement in an effort to look your best, it turns out that several ingredients within these supplements that claim to help us shed unwanted pounds don’t contribute to weight loss in any way, and may actually be harming our overall health.

For example, though calcium promotes excellent bone health, there’s no evidence to suggest that it helps you burn fat or decrease fat absorption. On the contrary, too much calcium has actually been proven to cause constipation and decrease your body’s absorption of iron and zinc, which research has shown can play a role in weight loss. Though carnitine supplements and supplement ingredients such as caffeine and chromium can help put you on a path to toned abs, it’s important you know the supplements and ingredients to avoid. Continue reading for what I consider some of the worst supplements for weight loss.


Beta glucans pill

Beta-glucans are soluble dietary fibers in bacteria (Fiber, soluble and insoluble: Fiber (the portion of plants that cannot be digested by the human digestive tract) is classified as soluble and insoluble. Oats, beans, dried peas, and legumes are major sources of soluble fiber whereas wheat bran, whole grain products, and vegetables are major sources of insoluble fiber), yeasts, fungi, algae, oats, and barley. Though they might slow down the time it takes for food to travel through your digestive system, making you feel fuller longer. The NIH says beta-glucans (as a supplement) don’t have any proven effect on weight loss.

Bitter Orange

Orange pill

Bitter orange (Bitter orangeSeville orangesour orange, bigarade orange, or marmalade orange refers to a citrus tree (Citrus × Aurantium) and its fruit) contains a stimulant called synephrine (Synephrine, or, more specifically, p-synephrine, is an alkaloid, occurring naturally in some plants and animals, and also in approved drugs products as its m-substituted analog known as neo-synephrine) and claims to burn calories, increase fat breakdown, and decrease appetite. As noted by the NIH, dietary supplements with bitter orange usually also contain caffeine and other ingredients, and bitter orange is in some weight loss dietary supplements that used to contain ephedra—another stimulant-containing herb that was banned from the U.S. market in 2004. Though the NIH says bitter orange might slightly increase the number of calories you burn and reduce your appetite a little, whether it can actually help you lose weight is unknown. Furthermore, the NIH has determined that supplements containing bitter orange might not be safe, because they can cause chest pain, anxiety, headaches, muscle and bone pain, a faster heart rate, and higher blood pressure. In other words, steer clear of supplements boasting bitter orange as an ingredient if you’re looking to lose weight.



Though calcium is a mineral your body needs for healthy bones, muscles, nerves, blood vessels, claims that it can help you burn fat and decrease fat absorption are unfounded. Per the NIH, calcium—either from food or in weight-loss dietary supplements—probably doesn’t help you lose weight or prevent weight gain. What’s more? Too much of the nutrient found in milk and cheese (more than 2,000–2,500 mg a day) can cause constipation and decrease your body’s absorption of iron and zinc. Similarly, too much calcium from supplements (but not foods) might increase your risk of kidney stones.


Red pill

Capsaicin is the active ingredient in chili peppers that gives them their bold, hot flavor, and although some studies have shown that this substance can stimulate weight loss because it helps burn fat and calories while keeping you satiated, the NIH notes it hasn’t been studied enough to know if it will help you lose weight. Too much capsaicin, the organization says, can cause stomach pain, burning sensations, nausea, and bloating.


Shrimp shells

Chitosan is a compound that comes from the shells of crabs, shrimp, and lobsters and is said to bind fat in the digestive tract so that your body can’t absorb it, but the NIH has found the substance binds only a tiny amount of fat—not enough to help you lose much weight. Though chitosan seems to be safe, it can cause flatulence, bloating, mild nausea, constipation, indigestion, and heartburn, and is not recommended for people with a shellfish allergy.

Garcinia Cambogia

Garcinia cambogia

Garcinia cambogia is a tree that grows throughout Asia, Africa, and the Polynesian islands. Hydroxycitric acid in the tree’s fruit is claimed to decrease the number of new fat cells your body makes, suppress your appetite and thus reduce the amount of food you eat and limit the amount of weight you gain, but the NIH has determined garcinia cambogia has little to no effect on weight loss. Furthermore, consumption of garcinia cambogia can cause headaches, nausea, and symptoms in the upper respiratory tract, stomach, and intestines.




Glucomannan is a soluble dietary fiber from the root of the konjac plant that some say absorbs water in the gut to help you feel full. While the NIH says there is no evidence glucomannan aids weight loss, the nutrient might help lower total cholesterol, LDL (“bad”) cholesterol, triglycerides, and blood sugar levels.

Guar Gum

Guar gum

Guar gum is a soluble dietary fiber in some dietary supplements and food products. Though it’s claimed to make you feel full, lower your appetite, and decrease the amount of food you eat, the NIH says this probably doesn’t help you lose weight. Furthermore, the organization notes that if guar gum isn’t taken with enough fluid it can cause abdominal pain, flatulence, diarrhea, nausea, and cramps.



Hoodia is a plant from southern Africa that is used as an appetite suppressant in that part of the world. According to the NIH, though, the plant probably won’t help you eat less or lose weight. In fact, analyses showed that some “hoodia” supplements sold in the past contained very little hoodia or none at all. To make matters worse, the NIH also questions the safety of hoodia, noting it can cause rapid heart rate, increased blood pressure, headaches, dizziness, nausea, and vomiting. In short, steer clear.


Probiotic pill supplement

Probiotics are microorganisms in foods, such as yogurt, that helps maintain or restore beneficial bacteria in your digestive tract. Though studies have shown they promote good gut health, the NIH determined probiotic supplements seem to have “little to no effect on weight loss,” but included the caveat that they “haven’t been well studied.”

Raspberry Ketone


Raspberry ketone, which is found in red raspberries, is said to be a “fat burner,” though it has only been studied as a weight-loss aid in combination with other ingredients and not on its own. For that reason, raspberry ketone’s effects on body weight are unknown, as are any harmful side effects it might cause.

Vitamin D


Your body needs vitamin D for good health and strong bones, but can it help stimulate weight loss? Though people who are obese tend to have lower levels of vitamin D, the NIH has determined there is no known reason why taking vitamin D would help people lose weight. Furthermore, while vitamin D from foods and dietary supplements is safe at the recommended amounts of 600‒800 IU a day for adults, an excess of vitamin D (more than 4,000 IU a day) can be toxic and cause nausea, vomiting, poor appetite, constipation, weakness, and irregular heartbeat.




Yohimbe is a West African tree, and Yohimbe extract is an ingredient in supplements used to improve libido, increase muscle mass, and treat male sexual dysfunction. It is also found in some weight-loss supplements and is claimed to increase weight loss, though the NIH determined the extract doesn’t help you shed any pounds.

In fact, the organization also questions the safety of the substance, noting that at doses of 20 mg or higher it can have severe side effects. According to available information, Yohimbe can cause headaches, high blood pressure, anxiety, agitation, rapid heartbeat, heart attack, heart failure, and even death, which is likely why the NIH strongly recommends you consult a healthcare provider before taking it or anything containing it.

Final Thoughts

Just like with any changes you make to your lifestyle always consult your Doctor first. Today’s post is what I have researched and based on my research these supplements is what I found to be worst for weight loss and overall health. And like always if you have any questions please don’t hesitate in reaching out and I will be more than happy to answer any questions you may have.

Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

➡️Where you can follow me⬅️

Check me out on Medium:

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)