For many Americans, bloating is just a natural part of life. Unfortunately, this can lead to pain, discomfort, and can impact how you live your day. Instead of accepting bloating, especially severe bloating, as a simple part of your day, try these 6 natural remedies to reduce bloating.

Avoid Artificial Sweeteners – This includes just about anything that says “sugar-free,” as it likely contains aspartame, sorbitol, or a similar artificial sweetener. These sweeteners are linked to bloating and can have a severe impact on some people.

Avoid Swallowing Air – This may sound silly, but eating in a rush, chewing gum, using a straw, drinking soda, or even talking while eating can cause you to swallow air. This air then goes through your digestive tract and causes bloating.

Avoid Afternoon Carbs – Carbs can cause you to retain water. Without significant time to digest these carbs, you can wake up bloated. Instead, focus on fiber heavy or protein heavy food at night.

Eat Probiotics – For many bloating sufferers, the gas is caused by bacteria that live in the gut. Probiotics help to improve the bacteria in the gut, putting the right bacteria there and killing off bacteria that doesn’t belong. Over the long term, this can help to reduce bloating. You can get probiotics in yogurt, in supplement form, or in foods like kimchi or sauerkraut. It doesn’t really matter where it comes from, so long as you’re getting it daily.

Avoid Common Allergens – If you’re eating healthy, exercising, taking probiotics, and still getting nowhere, you may have a food allergy or intolerance. By finding out which food you are allergic to, you can eliminate your bloating symptoms by eliminating this food. Things like wheat, lactose, eggs, and so on are common allergens. You can use a combination of avoiding these common allergens and keeping a food journal to find out what is causing your problems.

Peppermint – Peppermint helps to relax your digestive muscles which can eliminate bloating quickly. You can drink peppermint tea or use peppermint oil to help reduce bloating quickly and naturally.

If you are a common sufferer of bloating, then these steps should help to alleviate your symptoms. If they don’t please consult a doctor to ensure you don’t have a more serious condition like IBS, colitis, or Celiac Disease.