Here’s Why You Should Take A Warm Bath When You Feel Bloated

We’ve all been there – enjoying the festive fare at the company holiday party, falling headfirst into a log cake post-Christmas dinner, or simply throwing back a few too many glasses of bubbly on New Year’s Eve – and suddenly, it hits.

That familiar, gassy, puffy, uncomfortable feeling: bloating.  And it’s not always as easy to “deflate” as we’d hope!

Truth be told, gastrointestinal (GI) distress stems from multiple causes – general overeating is of course one, but the degree to which a person experiences specific bloating symptoms varies based on fibre intake and tolerance, hydration status, gut condition, lactose sensitivity, and bowel health. 

This holiday season, take charge of your GI health and use some of my simple tips to reduce and control your bloating distress as much as possible:

Stay well-hydrated

Some partygoers fear that if they drink too much water, they’ll feel “too full” and experience more bloating – but in fact, the reverse is true.  The surest way to feel puffy and “backed up” is to reduce water intake, since your body is then primed to hold on to whatever little water it does get – and that effect can be further amplified with salty, rich holiday food.  In this case, the old adage “the best defence is a good offense” applies – drink up more than usual to avoid getting bloated later, and stick to flat (versus sparkling or flavoured) drinks.

Be selective with fibre

Sure, fibre is good for us and good for the gut – but taken in large amounts, or from specific sources, or on an already-compromised gut, fibre can actually be the main factor in stomach distention and bloating.  Taking large doses of fibrous foods (like raw, cruciferous veggies) in one sitting or increasing your fibre intake quickly after a period of low intake can cause the GI system to go into crisis and back up with gas.  Increase your fibre intake slowly and gradually if you’re working on doing so, and ensure that you drink plenty of water (note point above!) to help it process through your digestive system efficiently.

Slow down

One of the reasons we bloat during holiday party season is simply the speed at which we ingest our food – often while holding conversations.  Both rapid eating and extra air intake (common when trying to talk and eat at the same time) can cause more air to enter our stomachs at once, which can result in a pressured, bloated feeling in the gut.  Take mindful steps to slow down your eating at social events, chewing each bite fully and taking small sips of water throughout your meal, and try to focus on eating rather than chatting when dinner is served (easier said than done, I know!).

Get moving after meals

There’s an old Chinese adage that says, “one hundred steps after a meal will lead to a life of ninety nine years.” Whether a short walk after a big meal will help you live longer, I’m not sure, but it can absolutely help you reduce bloating!  Gentle walking after eating decreases the propensity for trapped gas and increases bowel stimulation, both of which may help clear your bloated feeling more quickly.  Want an even more targeted fix?  Certain yoga poses, such as wind release pose, can also aid with incomplete digestion and elimination, both of which contribute to feelings of bloating.

Relax in a warm bath

You might not feel like plunging into a warm tub when your belly is full and bloated, but doing so can actually provide some instantaneous relief – even if it’s just of the mental variety.  One of the root causes of chronic bloating and GI distress is actually stress, since the brain and gut are directly connected along a single axis known as the vagus nerve.  If you’re prone to bloating generally, indulgent meal or not, a warm, relaxing bath might help shift you into a more parasympathetic (aka “rest and digest”) state and feel better.  (Bonus points for adding Epsom salts, which contain magnesium, another debloating mineral).

Solve the problem long-term.

I always tell clients to structure their diets around the three Ps and three Fs – protein, prebiotics, and probiotics, as well as fermented, fibrous and fresh foods!  Eating adequate levels of lean protein, choosing prebiotic foods (like bananas and artichokes), and taking a probiotic supplement are great daily habits to help tackle bloating in the long run.  Incorporating fermented foods (like kimchi), taking plenty of vegetable and wholegrain fibre, and sticking to fresh (rather than processed or packaged) food choices will also contribute to better gut health, digestion, and limit the incidence of bloating over time.

Bloating is inevitable for some, but for many of us, both the causes and cures are within our control.  Stay mindful and intentional with your intake this holiday season, and arrive in the new year feeling healthy, nourished, and well.

Amanda Lim is a certified fitness & nutrition coach, perinatal specialist, and mother of two (with a third on the way!).  American by birth but Singaporean at heart, she enjoys hot yoga & CrossFit – followed by a big bowl of laksa. You can find her at @coachamandalim and .