Bloating — that uncomfortable, gassy feeling that makes your stomach feel like it’s doubling in size — is a common digestive woe that affects millions of people daily. While occasional bloating may be normal, chronic episodes can interfere with quality of life, body image, and even productivity. But according to a leading digestive health expert, simple changes can dramatically ease the discomfort. Gastroenterologist Dr Joseph Salhab recently took to social media to reveal his most effective strategies for battling bloating — and his advice is surprisingly simple, natural, and easy to adopt.
Why Bloating Happens
Bloating occurs when excess gas builds up in the gastrointestinal tract, leading to abdominal discomfort, visible swelling, and pressure. It may result from overeating, food intolerances, poor digestion, or even swallowing too much air. For some, it’s an occasional annoyance. For others, especially those with conditions like IBS (Irritable Bowel Syndrome), it’s a frequent source of distress.
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Dr Salhab, known for his work in digestive and nutritional health, emphasised in a recent Instagram post that managing bloating is about understanding its root causes and responding with evidence-backed strategies — not just relying on gimmicks or fad diets.
Kiwi or Papaya: Nature’s Digestive Aids
Dr Salhab recommends starting with your plate. Fruits like kiwi and papaya are loaded with natural enzymes — actinidin in kiwi and papain in papaya — that help break down food particles and reduce gas formation. These enzymes aid in digestion and relieve pressure from trapped gas, making them excellent post-meal options.
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Incorporating just a few slices of either fruit into your daily diet can offer relief, especially after a heavy meal. Beyond their digestive properties, these fruits also provide essential nutrients and fibre that support overall gut health.
Move It Out: Walking for Immediate Relief
While many might be tempted to lie down after eating, Dr Salhab advises a brief walk instead. Physical movement stimulates the digestive tract and helps the body expel trapped gas more efficiently. A 10- to 15-minute walk after meals can significantly decrease bloating and speed up digestion.
This tip not only benefits the gut but also supports cardiovascular health and helps regulate blood sugar — a win-win for overall wellness.
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Simethicone: Over-the-Counter Gas Relief
For more immediate symptom control, Dr Salhab suggests simethicone — a widely available anti-foaming agent found in many over-the-counter gas relief medications. It works by combining smaller gas bubbles in the gut into larger ones, making it easier for the body to expel them.
Safe for short-term use and often found in chewable tablets or soft gels, simethicone is especially helpful for those who experience sudden, painful bloating episodes.
Herbal Helpers: Peppermint Tea and Activated Charcoal
Two other options Dr Salhab recommends are peppermint tea and activated charcoal. Peppermint has long been used as a natural remedy for digestive issues. It relaxes the gastrointestinal muscles, allowing trapped gas to pass more easily and easing cramps.
Activated charcoal, on the other hand, works by binding to gas particles in the gut. Though it should be used with caution and not for prolonged periods, it can be effective for short-term bloating relief.
Bismuth: Managing the Odour
Bismuth, a chemical compound found in products like Pepto-Bismol, is known for reducing gas odour. While it doesn’t relieve pressure, it can help neutralise the smell associated with gas, which some find socially distressing. Dr Salhab includes this as part of a holistic approach to managing bloating, especially in social settings.
Bottomline
Dr Salhab’s approach to bloating doesn’t rely on a one-size-fits-all fix. Instead, he offers a range of tools — dietary tweaks, physical activity, natural remedies, and targeted medications — so individuals can build a strategy that suits their body and lifestyle.
The next time your stomach feels like a balloon ready to burst, reach for a kiwi, take a short walk, or brew a cup of peppermint tea. With the right habits and a bit of awareness, a flatter, more comfortable stomach may be closer than you think.