Eat More Fermented Foods
“A happy gut is a happy life,” Samit says. “The bacteria in your gut can affect your metabolism.” Along with taking a daily probiotic, she recommends adding in foods that naturally contain probiotics like sauerkraut, kimchi, or bone broth. She suggests eating sauerkraut by the spoonful if belly bloat is an issue for you. .
Bloated Stomach 5 Tips For Bloating Remedies
A bloated stomach can make you feel pretty uncomfortable during the day. Bloating can be caused by several things, including poor eating habits, such as eating too fast carbonated beverages foods that are gassy or high in lactose .
Do you regularly suffer from a bloated stomach? The following 5 drinks could offer some relief. Give them a try!
If you constantly have to deal with a bloated stomach, feeling too full, or gurgling in your belly or if you have the feeling that somethings not right, talk to your doctor.
The 6 Best Ways Reduce Stomach Bloating
Now that you know the most common causes for bloating, lets talk about how to reduce or even eliminate it.
Stop Drinking Carbonated Beverages
If youre having problems with a swollen, gassy stomach, then you dont want to drink gas-infused liquids.
I dont think this needs much more explanation.
Make Sure Youre Not Constipated
Constipation is known to exacerbate symptoms of stomach bloating and it has several possible causes.
The one people most commonly believe is inadequate fiber intake, but research shows this isnt the case. In fact, increasing fiber intake can make the bloating worse and reducing intake can help alleviate constipation.
Balance Your Sodium and Potassium Levels
As you know, large fluctuations in sodium intake can cause bloating and water retention. Inadequate potassium intake can do the same.
The key is maintaining a stable intake and proper balance of both sodium and potassium.
Again, I like to stick with the Institute of Medicines recommendations, which is 1.5 to 2.3 grams of sodium and 4.7 grams of potassium per day.
Take stock of your daily sodium intake and if youre like most people and its too high, here are some simple ways to reduce it:
And yes, I know its kind of annoying to count/track yet another thing in your diet but its worth the hassle if youre struggling with bloating.
Reduce Your Cortisol Levels
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Choose Your Fruits And Veggies Wisely
Pretty much everything in the produce aisle is fair game health-wiseobviously whatever you find there will probably be better for you than the wares in the frozen food section. But certain fruits and vegetables can still make you feel as plumped up as pufferfish. Fruit like cherries, peaches, grapes, and mangoes can bloat you even though they have also have plenty of awesome nutritional benefits. “These fruits are healthy, but they naturally have a lot of sugar or sugar alcohols,” says Langer. When you’re trying to shrink down to your usual size, stock up on fruits like blueberries, strawberries, cantaloupe, and oranges, which have less sugar content. They also happen to be packed with water, which can help with the debloating action.
As for vegetables, cruciferous ones like brussels sprouts, broccoli, and cauliflower are loaded with raffinose, the same compound that produces gassiness when you eat beans, says Langer. What is gas but air trapped inside you, inflating you way more than you’d like and popping up at the least convenient moments? To get your vegetable fix while avoiding any potential troublemakers, nix the cruciferous ones and aim for veggies that have high water content, like cucumber and zucchini.
Does Bloating Cause Weight Gain And A Big Stomach
Bloating can cause weight gain, but typically its going to be a pound or two at most. Lets look at this further. If belly bloating causes you to gain weight, it will be because youve eaten too much, and your digestive system has some work to do.
Of course, if you consistently overeat, then you will gain weight. Looking for weight loss hacks? Watch my video for the best tips ever!
If your bloat is due to something like PMS or too much sodium causing you to feel like youve added a few pounds, its highly likely after a few hours the weight will be gone.
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Common Causes Of Bloating
There are myriad things that contribute to bloat, including busy schedules and the convenience of a quick takeout mealboth of which can make it difficult to stay on track. Then there are the other factors that may lead to bloating, like dehydration, constipation, and PMS, all of which can leave you stuck with an uncomfortable stomach despite your best efforts.
Among the most common causes of bloating are excess intestinal gas, usually caused by digestive issues or even just your monthly cycle.
Ways To Get Rid Of Bloating According To Dietitians
Stocksy / Design by Dion Mills
Bloating happens to everyone. And while it’s not something you need to get rid of, if it’s causing you discomfort there are ways to find relief. In a perfect world, we’d all subscribe to a balanced diet filled with organic veggies, gluten-free grains like quinoa, and easily digestible proteins like chicken and fish. We’d trade in happy hour cocktails for water and manage to avoid any trace of fatty, salty foods. While a bit idealistic, this is what Charles Passler, DC, founder of Pure Change and nutritionist to celebrities like Bella Hadid and Adriana Lima, recommends for avoiding the common feeling of belly bloat altogether.
Fortunately, there are ways to combat belly bloat for quick relief from even the worst symptoms of this pesky digestive problem. We spoke to Passler and other health experts on how to get rid of bloating fast, so you can get back to your routine and feel your best.
Below, discover some common causes of bloatingplus 20 things to do the minute you feel bloated.
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Get Rid Of Bloating Fast With This Satisfying Stretch
It’s an unfortunate fact of life that we all feel bloated from time to time. With so many potential causeslike you ate too fast, you drank something bubbly, you ate too little fiber, you went overboard on salt, you didn’t drink enough waterit can be tough to pinpoint the best way to get rid of bloat.
Experts have lots of suggestions for what to eat and drink to de-bloat, but there’s actually something even easier that helps get rid of bloating fast: stretching. Specifically, opening up your hips and twisting your torso.
“When you feel bloated, the back and core muscles are going to feel really tight, because the organs are expanding,” Rebecca Weible, yoga instructor and founder and owner of Yo Yoga! in New York City, tells SELF. “Stretching is going to help open things up a little bit, and it can be really relieving. It’s also going to increase circulation in the torso, and therefore, the organs that are working to digest.”
Weible explains that when your hips are tight, your pelvis tilts and presses against your digestive organs. When you do stretches that open your hips, you can relieve pressure on the pelvis and with it, some discomfort.
Yes, you might pass a little gas. But that might be just what your body needs. “That gas can be what makes you feel bloated and gross,” Weible says. Oftentimes for women, she adds, water retention is a big cause of bloat. But if it’s just a buildup of air, relieving yourself can be, well, a big relief.
Eat Slowly So You Don’t Gulp Air
When you finally get home after a long day, you’re totally famishedwe get it. But that doesn’t mean you should scarf down your dinner in a hurry. Eating too quickly causes you to swallow excess air, which can lead to uncomfortable gas and bloating. Slowing down the chewing with your mouth closed, on the other hand, can have the opposite effect. Fight off the urge to engorge your entire meal by snacking on something like a small piece of fruit or an ounce of nuts before dinner is ready.
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Pour Yourself Some Tea
To keep belly bloat at bay, reach for peppermint, ginger, or fennel tea, Doyle says. These teas have different properties, which may relax the digestive tract and relieve bloating and gas, Fullenweider says. According to Mount Sinai, peppermint can help with bloating because it relaxes the muscles that play a role in passing painful gas. But dont drink peppermint tea if you struggle with gastroesophageal reflux disease or a hiatal hernia, because it might backfire and result in stomach acids retreating up the esophagus. Instead, consider ginger tea, as previous research has shown that it may help accelerate gastric emptying. Fennel is another good option that has been shown to help with a range of stomach issues, according to a previous review.
Sip On Herbal Bitters
According to Passler, herbal bittersmedicinal herbs and botanicals that have been preservedare key to improving bloat. Digestive bitters activate receptors on your tongue that signal the production of more digestive juices down in your digestive tract.”This will help reduce intestinal inflammation and gas production related to consuming offending foods,” he explains. Mix yourself up an elixir of sparkling water and herbal bittersPassler recommends Angosturato soothe a bloated stomach.
Other medicinal bitters claimed to aid with digestion include dandelion, gentian root, burdock, yellow dock, and Angelica.
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Treating Bloating Quickly With Over
Make Friends With Digestive Enzymes
In a pinch, digestive supplements containing ingredients like amylase, lipase, protease, or HCL might help get rid of bloating quickly. These key ingredients are meant to aid the digestive process and can reduce gas production. Incorporating a high-quality capsule of digestive enzymes before big meals can make a world of difference in reducing bloating.
Essentially, enzymes are meant to aid your body’s natural digestion to better break down the food you consume and to minimize indigestion and, in turn, excess bloating and gas. Snyder likes Solluna’s Feel Good Digestive Enzymes . Hum’s Flatter Me supplement, $26, with a blend of 18 enzymes, also promises bloat relief.
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How To Get Rid Of Bloating
This article was medically reviewed by Erik Kramer, DO, MPH and by wikiHow staff writer, Aly Rusciano. Dr. Erik Kramer is a Board-Certified Primary Care Physician at the University of Colorado. With over 15 years of experience, his clinical interests include obesity and weight management, diabetes care, and preventive care, as well as embracing a holistic approach to primary care. He received his Doctorate in Osteopathic Medicine from the Touro University Nevada College of Osteopathic Medicine and completed his residency at Central Maine Medical Center. Dr. Kramer is a Diplomate of the American Board of Obesity Medicine.There are 21 references cited in this article, which can be found at the bottom of the page. This article has been viewed 684,431 times.
Everybody gets bloated every now and thenits a natural occurrence! But bloating can be rather uncomfortable, especially if its happening more often than youd like. In this article, we’ll share the best quick tips, natural remedies, and medications to help reduce bloating quickly. We’ll also talk about dietary and lifestyle changes you can make in the long-term to help prevent bloating in the future. Read on for our complete guide!
Give Your Belly A Massage
Mom might have been onto something when she rubbed your belly as a kid to soothe a tummy ache. Sometimes bloating can be caused by constipation or problems in the gut, so gently massaging your stomach in bed may actually help move things along overnight. It increases your motility to move your hands along your gastrointestinal tract, says gastroenterologist Judy Nee, MD, assistant professor of medicine at Beth Israel Deaconess Medical Center in Boston. Press along your colon, going from the right side of your lower abdomen up into your stomach area and down to the left side this follows the path of the gastrointestinal tract. Dr. Nee tells her patients to write out I U across their stomachs to ensure they massage their gastrointestinal tract in its entirety. Banishing belly bloat isnt the only surprising benefit of a massage.
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Reducing Bloating With A Healthy Lifestyle
How Do I Get Rid Of Bloating Fast
For quick results, grab a water bottle and hit the streets for a mini-workout. Walking helps get your stomach contents moving and water does, too.
Stay clear of carbonated water and drinks, though, as the bubbles sometimes add air to the stomachand you dont want that.
Remember that getting rid of bloat fast isnt always super simple and its not always a quick fix. But if you are feeling full and tight in the abdominal area, the best thing to do is to get moving!
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Eat At The Dinner Table
Lounging in bed while snacking is the perfect recipe for morning bloat. If you lay down at night to munch, that allows gas to go down into your lower abdomen, says James Reynolds, MD, professor of clinical medicine at University of Pennsylvanias Perelman School of Medicine in Philadelphia, Pennsylvani. You should be sitting upright when you eat so if you do swallow excess air, it encourages the gas to go up and out versus down and in. You should also eat slowly and avoid gulping your drink during your meals inhaling your food and drinking while you eat can also increase air intake and up your risk for developing gas later on. Consuming vegetables like asparagus, bok choy, and celery throughout the day are great options for keeping your belly bloat-free.
How To Tackle Bloat Long Term
Paying close attention to your diet and how you feel after you eat certain foods is important, Sachdev says.
There are a few tricks that may help, too. “Generally, my rule is no raw food after 4 p.m.,” Firshein says, noting that raw foods often contain high levels of fiber. For anyone who experiences bloating related to digestion, “learning to eat slower, chewing your food, and not eating too late at night can help,” he adds. Eating more foods that reduce bloating, like cucumbers, avocado, ginger, and yogurt may also help keep future buildup at bay.
Of course, it’s possible that your bloating is due to an underlying health condition like a gut imbalance or food intolerance. If bloating is a continuous issue for you, Sachdev recommends seeing your doctor. They may recommend that you try dietary changes or get tested for a food intolerance, among other assessment tools.
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Home Remedies For Bloating
That feeling when your jeans just dont fit like they did last weekwomen know it well. Being more prone to bloating than men, women are likely to experience several of these days each month around the time Mother Nature arrives for her monthly visit. Although bloating is normal, the feeling is still unpleasant. Thankfully, there are some easy at-home remedies for reducing bloating.