I'm A PT & These Are My 3 Golden Rules For Quickly Beating Bloat

We all know that certain foods can cause bloat, but many people don't realize that muscle dysfunction can also contribute to bloating. Research shows that patients with bloating have diaphragm muscles1 that often tighten instead of relaxing to accommodate stomach filling. Additionally, tight pelvic floor muscles can hinder defecation, causing an uncomfortable backup.

Research shows that taking a 10 to 15 minute walk after eating is as effective or more effective than medication at reducing symptoms2 of bloating. Walking also naturally deepens your breathing and gets your diaphragm working. And as a bonus, it helps keep blood sugar in check. 

Your pelvic floor muscles are the group of muscles at the base of your pelvis involved in urination, defecation, and sexual response. When they relax, they elongate towards the floor and the sphincters open.

To help them relax, you can breathe in very deeply, all the way into your pelvis, so that the pressure of your breath helps them lengthen. If you do this when you go to have a bowel movement, it may enhance your emptying.