Skip to content

18 ways to reduce bloating: Quick tips and long-term relief



    How many times can you recall having a bloated belly while trying to squeeze into a tight-fitting pair of jeans? It’s even more frustrating if you watch what you eat and exercise. Belly bloat is often to blame, but luckily, it can be temporary. We turned to the research to see what’s causing your stomach to buldge, as well as provide helpful tips for how to reduce bloating.

    Why do you get a bloated stomach?

    Bloat sneaks up on you in surprising ways, depending on what you eat, certain habits you have, and even specific medical conditions. For example, bloating can be a result of digestive distress from eating certain foods (think dairy and ultra-processed, salty foods), eating habits that cause you to take in more air, and even certain conditions such as a weak heart or being pregnant can all contribute to water retention.

    Women can also retain water while they’re menstruating. Those who have irritable bowel syndrome (IBS) can also experience uncomfortable bouts of bloating after eating foods that contain FODMAPS (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) or during moments of stress.

    These steps will show you how to reduce bloating.

    When you’re trying to ease the pressure off of your bloated tum (and ideally, as quickly as possible), you’ll want to rely on these digestion-promoting methods to help you reduce bloating in just 24 hours. Here, we help you identify which habits and foods can help reduce bloating and rev up your metabolism along the way.

    Hopefully, after you follow a few of our 25 tips on how to reduce bloating there will be minimal instances of trying to squeeze into your favorite pair of jeans.

    drinking water
    Shutterstock

    When people are bloated, they tend to skimp on water because they think it will make their bloating worse. Since water retention is the body’s way of holding onto fluid so it doesn’t dehydrate, the opposite is true. Drinking lots of water (and skipping dehydrating booze) signals the body that it no longer needs to hold onto every last drop to stay hydrated. “Fluids, specifically water, are absolutely key for optimal digestion,” says Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition.

    Woman pouring epsom salt into bath
    Shutterstock

    Relaxing in any tub is always nice, and adding two cups of magnesium-rich Epsom salt may help deflate your belly more effectively by pulling excess water and toxins out of your body. Your skin also absorbs the mineral and electrolyte, magnesium, which can help reduce inflammation and may even reduce muscle cramps. Soaking in an Epsom salt bath for 20 minutes can help alleviate constipation as well, which is another cause of bloating.

    bananas
    Shutterstock

    Bananas are packed with potassium, a nutrient that helps regulate fluid balance to flatten belly bloat. (It’s just one of the amazing benefits of bananas!) The potassium offsets the effects of sodium in your diet, which is a common cause of water retention. And bananas won’t just help you beat bloat overnight. A study published in Anaerobe found that women who ate a banana as a pre-meal snack twice a day for 60 days experienced a 50% reduction in bloating.

    High and low fodmap food examples
    Shutterstock

    Even though they’re filled with health-promoting nutrients, foods that are high in FODMAPs also contain sneaky belly-bloaters that may be contributing to your bloated tummy. The culprit is poorly absorbed carbohydrates and sugars. When your body ferments these carbs in your gut, it produces gas, which causes bloating. Avoid eating large quantities of veggies like…

    • White onions
    • Artichokes
    • Broccoli
    • Cauliflower
    • Brussels sprouts
    • Cabbage
    chewing gum
    Shutterstock

    Not only does chewing gum cause you to swallow tummy-bloating air, but many gums also contain sugar alcohols and artificial sweeteners like sorbitol and xylitol. Because these sugar alcohols are not absorbed by your body, they can cause discomfort and bloating, according to a Clinical Nutrition study.

    Eat This! Tip: If you need to have something to chew on, go for an organic gum variety like Glee gum or Simply gum instead. They’re still low-cal, but they don’t use those sweeteners that’ll make you puff up.

    Woman eating salmon
    Travis Yewell/Unsplash

    Intermittent fasting has become popular over the years for its science-backed weight loss benefits. For most of us, not eating for 16 hours in a day doesn’t seem realistic. But here’s a secret: You actually fast every night, while you’re asleep—that’s why they call the first meal of the day “breakfast.”

    The longer you can stretch out that period of fasting, the fewer calories you’ll take in. The fewer calories you consume, the less opportunity you have to eat something that will bloat your stomach. Cut off food intake by 7 pm or 8 pm at night, and delay breakfast a little further into the day. Make sure you have at least 12 hours between your last meal tonight and your first meal tomorrow. You’ll give your digestive system time to recover, and boom, you’ll notice that belly bloat disappear.

    Another method is to eat the bulk of your calories before 3 pm. You’ll be more likely to have a flatter stomach than your splurge-at-dinner peers, says a 2013 International Journal of Obesity study.

    High protein keto breakfast of bacon and eggs
    Shutterstock

    Once you have awakened your digestion, start your day of eating protein. We all get distracted or busy through the day, but a high-protein breakfast will prevent surprise mid-morning or early afternoon energy crashes that leave us reaching for a quick jolt of energy via ultra-processed foods that are high in bloat-inducing ingredients like excess sodium.

    Eat This! Tip: Add a morning protein shake or a breakfast of eggs and nut butter waffles. The goal: don’t leave the house without first loading up on at least 15 grams of protein.

    Sliced ginger and ginger root on wooden cutting board
    Shutterstock

    A sluggish digestive system equals a slower metabolic rate — how to reduce bloating and activate your metabolism? Try waking up your innards by starting the morning with a cup of ginger tea. This fast-friendly drink will help improve digestion and promote bowel movements, per a 2000 study, and is a key part of The 7-Day Flat-Belly Tea Cleanse. Another reason why you may have a bloated belly is inflammation, which is often brought on by spicy foods, dairy, and preservatives/additives. According to numerous studies, ginger, traditionally used to ease stomach pain, blocks several genes and enzymes in the body that promote bloat-causing inflammation. Not a fan of ginger? There are plenty of other teas that make great bloating remedies.

    Eat This! Tip: Boil 1/2 tsp grated ginger with 1 cup of water and pour into a cup with your favorite tea bag.

    Snack handful nuts
    Shutterstock

    To keep your metabolism revving throughout the day, focus on small, protein- and fiber-packed snacks or small meals every 3 to 4 hours. You will not only burn more calories eating a series of smaller meals, but also avoid the afternoon crash and end of the workday slump.

    Eat This! Tip: Use your smartphone or computer to remind you of these intervals. Some go-to healthy snack ideas include:

    • Apple with peanut butter
    • A handful of nuts and berries
    • Hummus and veggies
    • Yogurt and granola
    man eating dinner sitting on white couch
    Shutterstock

    When you finally get home after a long day, you’re totally famished—we 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.

    woman holding coffee pot and mug
    Shutterstock

    As much as we love the benefits of coffee, drinking it when you’re trying to get rid of belly bloat in 24 hours or less is a no-no.

    “Consuming beverages that are high in sugar or caffeine can not only be dehydrating but, in some cases, can add to excess calorie intake, too,” explains Smith. When your body is dehydrated, it will hold onto water, which causes excessive bloating.

    Woman sipping bubble tea
    Shutterstock

    Similar to eating your dinner too quickly, sipping out of a straw can also cause you to suck in too much air and as a result, leave you feeling puffy. This is one of the most important tips on how to reduce bloating to remember because if you’re drinking water out through a straw daily, that could be the reason you’re bloated all day long.

    different beans on wooden spoons
    Shutterstock

    Many beans, including soybeans, contain oligosaccharides. These are non-digestible sugar molecules that the body can’t break down entirely. With nowhere to go, these oligosaccharides hang out where they ferment (aka your intestines), causing gas and bloating. It should be easy to avoid beans in just 24 hours, but make sure you’re on the lookout for other sources. You probably don’t think “beans” when you unwrap a protein bar, but a lot of them include protein isolate derived from soybeans.

    white bread
    Shutterstock

    Foods made with white flour like white bread, white pasta, and white rice are relatively low in fiber and may cause you to get a little, uh, backed up. Instead, opt for whole-grain varieties. A simple switch from white bread to whole wheat or from white rice to brown will keep things moving along smoothly.

    High fiber foods that are free of indigestible fibers mentioned before include:

    • Whole grain bread
    • Acorn squash
    • Nuts
    • Carrots
    • Berries (blackberries and raspberries)
    • Chia and flax seeds
    Slice of pizza with grease
    Shutterstock

    Foods that are high in grease or are really fatty, like a McDonald’s breakfast, can cause gastrointestinal upset. While some fats are great for your gut, like omega-3s found in fatty fish such as salmon or nuts like walnuts, these fats don’t interact with your body the same way. Stuff like fast food often contains high levels of unhealthy fats like saturated and trans fats that cause an inflammatory response in the body, meaning your body wants it out!

    Woman refusing to drink alcohol
    Shutterstock

    Alcohol can directly damage the digestive tract and research has also found it to mess with the good bacteria in your gut. But more importantly for when you’re trying to reduce bloating in 24 hours or less, alcohol inhibits digestion, as well.

    “Alcohol inhibits digestion and causes dehydration, causing the digestive tract to slow down—which results in constipation,” says Rebecca Scritchfield, RDN. When you drink alcohol, your body switches to processing the alcohol out of your system first before digesting any food, which can leave you with a bloated stomach. It may be tough, but avoid the hard stuff while you’re trying detox.

    two women walking fast

    There are so many health benefits to walking. Instead of lounging around after supper, head outside for a 15-minute nighttime stroll—it’s a great way to get things moving again when you are feeling backed up and bloated. And if you regularly experience constipation, consider making walking part of your nightly routine. And if you tend to toss and turn, check out these tips for how to get better sleep.

    conventional dairy milk
    Shutterstock

    Dairy can be very bothersome to the belly because many adults naturally produce less of the necessary digestive enzyme lactase as we get older. If you consume dairy products pretty regularly, try cutting them out for 24 hours (and maybe even beyond this day) and see how your body reacts.

    Honey in bowl next to bowl of sugar packets
    Miki Kitazawa/Unsplash

    We didn’t say all of these tips on how to reduce bloating were sweet!

    “Foods that are processed with added sugars, particularly with artificial sweeteners, can be seriously upsetting to the intestinal tract and can cause gas and bloating for many,” says Smith. Furthermore, artificial sweeteners like sugar alcohols are part of that group of poorly-digested FODMAPs, that will only cause your belly to bloat more.

    RELATED: The easy guide to cutting back on sugar is finally here.

    Woman meditating
    Shutterstock

    The older, wiser, less-bendy sister of yoga, meditation is an amazing activity that people can reap major rewards from. A 2014 study in Eating Behaviors found that individuals who meditate are less likely to overeat or give in to emotional eating—and this is key if you want to stay on track with your anti-bloat plan over the next day. To get started, unroll a yoga mat or sit on a carpet in a sunny room (east-facing if possible) and take five uninterrupted minutes thinking about something that you’re grateful for.

    woman sleeping in bed with eye mask
    Shutterstock

    Getting a good night’s rest will help keep your energy levels high the next day as well as make it easier for you to keep a smart eating plan. According to a University of Wisconsin study, people who get more sleep have reduced ghrelin and increased leptin levels. These two hormones work together to help control your appetite throughout the day, making sure you don’t overeat. To get rid of bloating, get a good night’s rest to keep you from overeating the next day.

    Meal prep containers
    Shutterstock

    Eating large portions can leave you feeling inflated, which isn’t what you’re looking for at the end of your 24-hour debloat period. Eat slowly and put your fork down between each bite. A good rule of thumb is to eat until you’re about 90 percent full and then call it. You can also practice portion control by portioning out your meals ahead of time.

    salt
    Shutterstock

    Good for the taste buds, but potentially bad for the stomach, high-sodium foods may lead to water retention and temporary weight gain. When you overload your system with sodium, your kidneys can’t keep up; sodium that would otherwise be flushed away has to sit in your bloodstream, where it attracts water, causing increased blood pressure and bloating. When it comes to how to get rid of bloating, your first step should be to assess how much sodium you’re eating per day.

    You can cut back on sodium with these tips:

    • If you tend to eat at fast-food restaurants a lot, switch to low-sodium fast food orders.
    • Use spices to season food instead of solely relying on salt.
    • Swap canned foods for fresh or frozen products.
    • Skip out on processed meats and replace them with grilled or baked, lean protein.
    soda glasses
    Shutterstock

    Whether you’re sipping on a La Croix or a can of Coke, one thing is for certain—you’ll more than likely feel a bit bloated after drinking it. This is because the bubbles can temporarily inflate the stomach, aka making a breeding ground for bloating. Diet soda may especially cause this, as the bubbles coupled with artificial sweeteners could leave you feeling doubly bloated.

    Honeydew melon
    Shutterstock

    Honeydew melon has a diuretic property that fights water retention. Its high potassium levels help displace sodium, flushing excess water from your system and acting a natural electrolyte replacement. Honeydew is just one of the best foods that beat bloating!

    FAQs

    18 ways to reduce bloating: Quick tips and long-term relief

    18 ways to reduce bloating: Quick tips and long-term reliefWe include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.Most people experience bloating at some point. Exercises, supplements, and massages can all help to reduce bloating quickly, and simple lifestyle changes can prevent it from reoccurring.Abdominal bloating is when the abdomen feels full and tight. It commonly occurs due to a buildup of gas somewhere in the gastrointestinal (GI) tract. Bloating causes the belly to look larger than usual, and it may also feel tender or painful. Fluid retention in the body can also lead to bloating.In this article, we provide techniques for getting rid of bloating quickly and explain how to reduce bloating in the long-term.Bloating usually happens when excess gas builds up in the stomach or intestines. When bloating occurs right after a meal, it usually resolves itself, but it is often possible to speed up this process.The best way to tackle bloating is to determine its cause. Common triggers for bloating include:Digestive issues. Constipation, food allergies, and intolerances can lead to bloating. When stool becomes backed up in the large bowel, it can cause bloating and a feeling of discomfort. Excess gas may also build up behind the stool, making the bloating worse.Diet. Fizzy drinks, too much salt or sugar, and not enough fiber in the diet can all cause bloating.Hormonal changes. Many people experience bloating before and during their periods due to hormonal changes and water retention.Many home remedies can help to manage the pain and discomfort of bloating. The following quick tips may help people to get rid of a bloated belly quickly:1. Go for a walkPhysical activity can get the bowels moving more regularly, which can help to release excess gas and stool. Getting the bowels to move is especially important if a person is feeling constipated. A walk around the block can provide fast relief from gas pressure.2. Try yoga posesCertain yoga poses can position the muscles in the abdomen in a way that encourages the release of excess gas from the GI tract. This can reduce bloating.Child’s Pose, Happy Baby Pose, and squats can all help people to relieve a buildup of gas quickly. Learn more about yoga poses for flatulence.3. Use peppermint capsulesPeppermint oil capsules may also be helpful for indigestion and related gas. Manufacturers usually market them as a treatment for the symptoms of irritable bowel syndrome (IBS), but people without IBS can also use them to relieve bloating.Peppermint works by relaxing the intestinal muscles, which allows gas and stool to move along more effectively. People should always follow the instructions on the packet. Anyone who is prone to heartburn may need to avoid peppermint.Peppermint capsules are available to buy over the counter (OTC) at drug stores or online.4. Try gas relief capsulesSimethicone pills and liquid are anti-gas medications that can help to move excess air out of the digestive tract. It is essential to always take medication according to the instructions on the label.People can find gas relievers in drug stores or online.5. Try abdominal massageMassaging the abdomen can help to get the bowels moving. A massage that follows the path of the large intestine is especially helpful. People can follow the steps below to do this:Placing the hands just above the right hip bone.Rubbing in a circular motion with light pressure up toward the right side of the ribcage.Rubbing straight across the upper belly area toward the left rib cage.Moving slowly down toward the left hip bone.Repeating as necessary.If the massage causes any pain, it is best to discontinue it immediately.6. Use essential oilsA study from 2016 tested the effectiveness of supplements containing a combination of fennel and curcumin essential oil in 116 people with mild-to-moderate IBS. After 30 days, people reported an improvement in their IBS symptoms, including bloating and abdominal pain.People should not consume essential oils without speaking to a doctor first. This is because some formulations may be toxic or can interfere with medication, and there is no regulation…

    Start Reading Now

    12 Proven Ways to Reduce or Stop Bloating – Healthline

    12 Proven Ways to Reduce or Stop BloatingAt one time or another, you’ve probably felt bloated, which is the uncomfortable sensation of having trapped gas or increased pressure in your gut (1, 2). This digestive symptom may also be accompanied by an enlargement of the waist called abdominal distension (1, 3, 4, 5). Bloating is very common, occurring in 16–31% of the general population. Fortunately, it’s generally a short-term problem that resolves on its own, perhaps triggered by a large meal or a gas-producing food (2). However, for some people, bloating is a chronic problem that causes moderate to severe symptoms and negatively affects quality of life (2, 4). Here are 12 science-backed ways you can reduce or eliminate bloating.Many people feel that bloating is caused by an excess of gas in their gut. Gases like oxygen, carbon dioxide, nitrogen, and methane are introduced into your gut by swallowing air and the fermentation of foods in your large intestine. Increase gas in the gut can cause increased tension and bloating. This may be due to (1, 4, 5): eating foods that contain compounds that are fermented in your colon, such as fiber, sugar alcohols, and FODMAPsa food intolerance, such as lactose or fructose intoleranceswallowing excess airincreased fluid in your bowelsconstipationimbalances in your gut microbiome, or the ecosystem of bacteria living in your gutHowever, studies show that there’s often little difference in the amount of gas in the guts of people who experience bloating and those who don’t (1, 6). As such, bloating may be caused by a heightened perception of normal amounts of gases and tension in your gut, known as visceral hypersensitivity. Furthermore, stress, anxiety, high fat meals, weight gain, and changes during the menstrual cycle are linked to bloating (5). Some people also experience this condition due to muscle reflexes in the abdominal wall and diaphragm (5, 7). In rare circumstances, bloating may be a symptom of medical problems like an infection, malabsorption syndromes, bowel obstruction, liver disease, or cancer. If you have chronic, unresolved bloating, it’s important to seek medical advice to treat the underlying cause (5). SummaryBloating is triggered by many dietary and lifestyle factors, so it’s best to identify the cause to reduce or eliminate symptoms.Many people experience bloating after eating certain foods that contain high amounts of nondigestible or poorly digestible compounds. These compounds include insoluble and soluble fiber, sugar alcohols, and the sugars raffinose and fructose (8, 9). When you eat foods containing these compounds, the undigested fiber and sugars end up in your large intestine where bacteria ferment them, leading to increased gas (9, 10). Specific foods that may cause bloating include (8, 11, 12, 13):Vegetables: broccoli, cauliflower, Brussels sprouts, and cabbageFruit: prunes, apples, pears, and peachesWhole grains: wheat, oats, wheat germ, and wheat branLegumes: beans, lentils, peas, and baked beansSugar alcohols and artificial sweeteners: xylitol, sorbitol, and mannitol found in artificial sweeteners and sugar-free chewing gumDrinks: soda and other carbonated beveragesWhile these foods may lead to increased gas, not everyone will feel bloated after eating them. Keeping a food diary may help you identify which foods cause your symptoms so that you don’t have to follow an overly restrictive diet (14). SummarySome foods, such as sugar alcohols, artificial sweeteners, legumes, and high fiber veggies and fruits, contain large amounts of nondigestible compounds that may lead to bloating. Limiting your intake of these foods may alleviate this condition.Lactose is a sugar found in milk. Your body needs an enzyme called lactase…

    Get Started

    Foods to Avoid if You're Feeling Bloated – WebMD

    Foods to Avoid if You’re Feeling BloatedWe all have gas in our bodies, but some people experience uncomfortable amounts of it, making them look and feel bloated. Bloating is usually caused by three main conditions: swallowing excess air, eating certain foods, and having bacterial overgrowth in the small intestine. While there’s no universal cause or treatment for bloating, people often find that cutting out certain foods and implementing a specialized diet can bring immense relief.Causes of Stomach BloatingIt can be challenging to determine the cause of stomach bloating. Some known causes of stomach bloating include:Excess gas in the intestineSmall intestinal bacteria overgrowth ( SIBO)Irregular amounts of microorganisms in the bowel (dysbacteriosis)Sensitivity or intolerance to foodSensitivity of perception to digestive tractSpinal curvature of the lumbar spine resulting in lessened abdominal capacity for gas Gastroparesis, a motility disorder that delays the stomach’s ability to empty itselfAnxiety, depression, and other gut-brain connectionsWhat Types of Food Cause Stomach Bloating?If you’re experiencing regular bloating, you should see a doctor and discuss your symptoms with them. Together, you can come up with a treatment plan. As previously discussed, because there are many causes for abdominal bloating, it can be challenging to determine what causes an individual’s stomach to bloat. ‌ The first line of treatment for bloating that a doctor may prescribe is the low FODMAP diet. FODMAP stands for:Fermentable Oligosaccharides. These are found in wheat, onions, garlic, legumes, and beans.Disaccharides. A class of sugars that are found in lactose products like milk, yogurt, and ice cream. Monosaccharides. This is a type of sugar that includes fructose. It’s often found in fruits like apples and pears. Polyols. Also called sugar alcohols, they’re found in apricots, nectarines, plums, and cauliflower. They can also be added to chewing gums and candy.‌A low FODMAP diet cuts down the number of carbohydrates listed above that you consume. It has been found the small intestine can have a difficult time absorbing them, so it then passes the unabsorbed carbohydrates to the colon. In the colon, they become fermented and then make gas and cause bloating. ‌Some people may not have a sensitivity to FODMAP foods. The best way to find out if this diet will work for you is to start cutting FODMAP foods out of your diet slowly and then slowly start bringing them back. ‌The best type of treatment centers on what’s causing the bloating. To fully understand what’s causing you to look and feel bloated, you need to seek medical treatment with a qualified doctor.What Types of Foods Can Help With Stomach Bloating?What you eat won’t decrease the bloating in your stomach as much as particular lifestyle and diet techniques will. Some of these can include:A fiber-rich diet in combination with regular exercise and plenty of drinking water. A time-tested methodology in which you can quickly and effectively treat bloating from milk constipation.Antispasmodics. These are medications that relax the muscles of the bowel and aid in the digestion process as a whole. In the U.S., the most popular are dicyclomine and hyoscyamine.Probiotics. You can purchase over-the-counter dietary supplements to help your intestines balance out naturally occurring bacteria. These can be bought in both pills and yogurt varieties. If you have a more severe case of bloating, your doctor might also prescribe probiotics with a much higher bacteria count.Rifaximin. A type of antibiotic, rifaximin is typically used to treat IBS patients who don’t experience constipation. It can be specifically used to help reduce bloating.Prokinetics. These are medications that help food travel through the digestive tract. Some of these medications have been proven to help with bloating, but access to these depends on your specific case and whether it’s allowed in the country where you live.Antidepressants. There are known links between the receptors in the gut and brain. Prescribed in lower doses than for mental health reasons, citalopram, SSRIs, and tricyclic antidepressants have been found to help reduce some IBS symptoms, including bloating.Psychological therapy. Certain types of therapies, like hypnotherapy and cognitive behavioral therapy (CBT), can help reduce bloating by regulating moods and emotions. 

    Continue Reading

    12 Foods that Help Reduce Bloating – Cleveland Clinic

    Foods That Help Reduce Bloating Ugh. Your bloated belly feels like an overinflated balloon that’s ready to pop. Uncomfortable barely begins to describe your unfolding abdominal crisis. There has to be a way to find relief, right? Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy The answer is yes — and the solution might be sitting in your pantry or refrigerator. Certain foods can help reduce bloating by addressing digestive issues behind the unpleasant situation, says registered dietitian Beth Czerwony, RD. So let’s head to the kitchen to see what’s available. How certain foods can relieve bloating What’s fueling all of this bloating? Most likely, it’s linked to internal gas that’s building up in your innards due to constipation. “Everything is at a standstill,” says Czerwony. “Poop is just sitting there, fermenting, and making its presence known.” Moving things along can be accomplished by adjusting what you eat and drink. The two big keys? Make sure your plate includes fiber-rich foods and that you’re consuming enough water. Why fiber? Fiber helps food pass through your digestive tract at the proper pace. That’s critical. If the process is too slow, your poop hardens and you get constipated. If it’s too fast, the result is diarrhea. Two types of fiber work to keep things on schedule: Soluble fiber forms a gummy gel in your digestive tract, which slows down food moving through your system. This helps add bulk to poop to make it a little more solid.Insoluble fiber, meanwhile, holds onto water to make stool softer and easier to pass. How does hydration help? Fluids work hand-in-hand with fiber to keep your digestive system running right. Keeping your body hydrated provides the water that softens stool. “If your poop is dry and hard, it’s a lot tougher to push out,” says Czerwony. So what foods can help fight bloating? An abundance of foods can keep your gut healthy and digestion running efficiently. Each brings something different to the process, providing essential nutrients to maintain what can be a finicky system. Here are a dozen items Czerwony suggests for your shopping list to keep bloating at bay. Quinoa When it comes to fiber content, few whole grains can match quinoa. The edible seed contains almost double the fiber of most other grains, making it a poop-moving powerhouse in the digestive game. It’s also incredibly versatile in meals, as these four tasty recipes demonstrate. Oatmeal This breakfast mainstay nearly matches quinoa when it comes to constipation-fighting fiber. Starting your morning with oatmeal may help you poop earlier in the day, too, flushing out waste hanging around from the previous day. Green tea Aside from boosting hydration levels, green tea acts as a natural laxative to unclog your pipes. It offers a host of other health benefits, too, prompting Czerwony to call it the “Swiss Army knife of teas.” Pineapple There’s a natural enzyme in pineapple called bromelain that aids digestion. It does this by breaking down proteins in the food moving through your system, which basically improves your ability to process it. Bromelain is so effective at softening up tough food, by the way, that it’s also used as a meat tenderizer. Papaya offers similar anti-bloating benefits with another enzyme, papain. Watermelon Let’s start with a basic fact: Watermelon is more than 90% water, which means sucking down a slice can help keep you properly hydrated to beat the bloat. (Want to get creative with watermelon? Consider these three recipes.) Celery Think watermelon is loaded with H2O? Well, it’s nothing compared to celery. Those green stalks are about 95% water. Celery offers a healthy dose of fiber, too, making it a win-win, says Czerwony. As an added bonus, celery also is loaded with a sugar alcohol known as mannitol that softens stool and provides a laxative effect. (Fast fact: Oral mannitol is often used to…

    Discover Your

    20 Ways to Get Rid of Bloating, According to Dietitians – Byrdie

    How to Get Rid of Bloating, According to Dietitians 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 bloating—plus 20 things to do the minute you feel bloated. Common Causes of Bloating There are myriad things that contribute to bloat, including busy schedules and the convenience of a quick takeout meal—both 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 (like a food intolerance) or even just your monthly cycle.  Michela Buttignol/Byrdie 01 of 20 Sip on Herbal Bitters According to Passler, herbal bitters—medicinal herbs and botanicals that have been preserved—are 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 bitters—Passler recommends Angostura—to soothe a bloated stomach. Other medicinal bitters claimed to aid with digestion include dandelion, gentian root, burdock, yellow dock, and Angelica. 02 of 20 Consume Natural Diuretics Diuretics are meant to help draw water out of our bodies, as well as assist with digestion and gas. Certain foods, such as celery, fennel, asparagus, and lemon, are natural diuretics that Amy Shapiro MS, RD, CDN, registered dietitian and founder of Real Nutrition, says we should consider incorporating into our diets if reducing bloat is top of mind. She explains, “Fennel contains anethole, fenchone, and estragole, which are anti-spasmodic and help decrease discomfort in the GI tract” while asparagine (found in asparagus), “is an amino acid that acts as a diuretic and helps reduce water retention. It also contains fiber that acts as a prebiotic and promotes a healthy digestive tract.” While fennel is delicious both raw and roasted, Shapiro suggests adding seeds to hot water and drinking it as tea. 03 of 20 Drink (Lukewarm or Hot) Water Experts recommend women drink around 2.7 liters of water per day. Shapiro explains, “When we are dehydrated we tend to hold on to any water we can. So drinking more water helps us to flush out stored water. The more you drink the less bloated you’ll be. It will also flush out excess sodium, which holds on to water.”  Holistic nutritionist Kimberly Snyder adds, “I cringe when I see people drinking ice-cold liquids during meals. This will impede the digestive process by diluting gastric juices, such as your HCL, and cooling your overall digestion at a critical time. You also dilute the digestive enzymes your body needs for the effective digestion of proteins, carbohydrates, and fats.” Instead, she recommends sipping on lukewarm water or hot tea—just make sure you sip slowly and don’t chug. 04 of 20 Make Friends With Digestive Enzymes…

    Discover More Details

    How to Reduce Bloating for a Flat Belly in 24 Hours

    25 Tips on How To Reduce Bloating In Less Than 24 Hours How many times can you recall having a bloated belly while trying to squeeze into a tight-fitting pair of jeans? It’s even more frustrating if you watch what you eat and exercise. Belly bloat is often to blame, but luckily, it can be temporary. We turned to the research to see what’s causing your stomach to buldge, as well as provide helpful tips for how to reduce bloating. Why do you get a bloated stomach? Bloat sneaks up on you in surprising ways, depending on what you eat, certain habits you have, and even specific medical conditions. For example, bloating can be a result of digestive distress from eating certain foods (think dairy and ultra-processed, salty foods), eating habits that cause you to take in more air, and even certain conditions such as a weak heart or being pregnant can all contribute to water retention. Women can also retain water while they’re menstruating. Those who have irritable bowel syndrome (IBS) can also experience uncomfortable bouts of bloating after eating foods that contain FODMAPS (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) or during moments of stress. These steps will show you how to reduce bloating. When you’re trying to ease the pressure off of your bloated tum (and ideally, as quickly as possible), you’ll want to rely on these digestion-promoting methods to help you reduce bloating in just 24 hours. Here, we help you identify which habits and foods can help reduce bloating and rev up your metabolism along the way. Hopefully, after you follow a few of our 25 tips on how to reduce bloating there will be minimal instances of trying to squeeze into your favorite pair of jeans. ShutterstockWhen people are bloated, they tend to skimp on water because they think it will make their bloating worse. Since water retention is the body’s way of holding onto fluid so it doesn’t dehydrate, the opposite is true. Drinking lots of water (and skipping dehydrating booze) signals the body that it no longer needs to hold onto every last drop to stay hydrated. “Fluids, specifically water, are absolutely key for optimal digestion,” says Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition. ShutterstockRelaxing in any tub is always nice, and adding two cups of magnesium-rich Epsom salt may help deflate your belly more effectively by pulling excess water and toxins out of your body. Your skin also absorbs the mineral and electrolyte, magnesium, which can help reduce inflammation and may even reduce muscle cramps. Soaking in an Epsom salt bath for 20 minutes can help alleviate constipation as well, which is another cause of bloating. ShutterstockBananas are packed with potassium, a nutrient that helps regulate fluid balance to flatten belly bloat. (It’s just one of the amazing benefits of bananas!) The potassium offsets the effects of sodium in your diet, which is a common cause of water retention. And bananas won’t just help you beat bloat overnight. A study published in Anaerobe found that women who ate a banana as a pre-meal snack twice a day for 60 days experienced a 50% reduction in bloating. ShutterstockEven though they’re filled with health-promoting nutrients, foods that are high in FODMAPs also contain sneaky belly-bloaters that may be contributing to your bloated tummy. The culprit is poorly absorbed carbohydrates and sugars. When your body ferments these carbs in your gut, it produces gas, which causes bloating. Avoid eating large quantities of veggies like… White onions Artichokes Broccoli Cauliflower Brussels sprouts Cabbage ShutterstockNot only does chewing gum cause you to swallow tummy-bloating air, but many gums also contain sugar alcohols and artificial sweeteners like sorbitol and xylitol. Because these sugar alcohols are not absorbed by your body, they can cause discomfort and bloating, according to a Clinical Nutrition study. Eat This! Tip: If you need to have something to chew on, go for an organic gum variety like Glee gum or Simply gum instead. They’re still low-cal, but they don’t use those sweeteners that’ll make you puff up. Travis Yewell/UnsplashIntermittent fasting has become popular over the years for its science-backed weight loss benefits. For most of us, not eating for…

    Discover Your

    How to Get Rid of Bloating – 20 Ways to Debloat Your Stomach

    The Simplest Ways to Debloat Fast, Because We’ve All Been ThereThere’s nothing like unusually tight waistbands, stuck-on rings, and major stomach discomfort to make you feel like crawling right back into bed. In many cases, it’s not even about any potential weight gain—bloat just makes you feel, well, gross. And that’s without mentioning the unpleasant added effects of pain and tenderness in the area or excess gas.Unfortunately, the cause of a bloated stomach can be hard to pinpoint—though it should make you feel a bit better to know that it’s rarely a serious health concern. So many things can throw our bodies out of equilibrium and lead to belly bloat that can feel like it will never go away on its own. Maybe you enjoyed a bit too much salty food. Maybe you drink cans upon cans of seltzer. Maybe it was all that wine last night—no judgments at all, of course.Whether you’re experiencing the aftereffects of a heavy meal or constipation from travel (even if you were sticking to healthy snacks), dealing with period symptoms, or for some inexplicable reason are just generally having the sensation that you could float away like a hot air balloon, there’s no denying it’s downright uncomfortable—and you’re going to want to reduce bloating as quickly as possible.To help you return to homeostasis, we talked to the experts about how to debloat in three days or less. From the best foods to eat to reduce gas to new activities to try (roll out that yoga mat, friend!), these ideas will ease your pain and help to get your digestion back on track as quickly as possible. 1 Eat Potassium-Rich Foods If you’re feeling bloated from excess sodium, “the best tip for quick-ish relief is to drink more water and eat mild foods with potassium, like banana, avocado, and sweet potato,” says Cynthia Sass, MPH, RD. “Both water and potassium help flush excess sodium and fluid out of the body.” This can be especially important when you’re on your period, adds Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices. This powerhouse veggie is a natural diuretic, helping water move through the body. It’s a favorite of registered dietitian Isabel Smith, who recommends it to clients looking to flush out extra water quickly. Try cooking a few spears along with eggs in the morning, or adding steamed or sautéed asparagus as a side dish to your protein at lunch or dinner. If you’re not a huge fan of asparagus, there are other veggies that act as diuretics. Registered dietitian Lara Metz particularly recommends upping your intake veggies such as cucumbers, fennel, celery, and lemon as well as fruits like berries and watermelon. Incorporating these into your diet will help, while certain cruciferous veggies like “broccoli, cauliflower, and Brussel sprouts may cause more bloat,” says Metz. If gas is the cause of your belly bloat, going for a walk may help. “Moving stimulates the digestive system to contract, which may help pass trapped gas,” Sass explains. Lace up your go-to sneakers, put on a podcast, and walk around the block until you feel some relief. 5 Try Dandelion Root, Peppermint, or Ginger tea When it comes to a quick fix for bloat, Carolyn Brown, MS, RD, of the New York City-based nutrition practice Foodtrainers, recommends turning to these natural and gentle diuretics. “We are huge fans of dandelion tea or tinctures, which taste less bitter than actual dandelion leaves,” says Brown. Ending meals with tea is also a favorite of Lara Metz, who recommends peppermint or ginger tea to allow for a proper digestion. It’s important to “use this time to relax and focus on breathing and relaxation,” explains Metz. Shop Tea 6 Take an Epsom Salt Bath “Magnesium in the form of Epsom salts is a natural saline laxative, so it can help you ditch extra water weight,” Smith explains. She recommends it…

    Learn More Now

    19 Home Remedies for Bloating – MyHealthKC

    19 Home Remedies for BloatingThat feeling when your jeans just don’t fit like they did last week—women 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. Eat Certain types of foods have been shown to reduce bloating by flushing out excess water, aiding digestion, and helping to reduce water retention. Try eating these types of foods to beat the bloat: Fiber will help bloating in cases where poor digestion is to blame. The reason for this is that too little fiber can cause constipation, which leads to bloating. Eating too much fiber too quickly can have the opposite effect, however, and actually cause you to become bloated and gassy.   Ex: broccoli, lentils, avocados, blackberries, pears, oatmeal Prebiotics & probiotics elevate levels of good bacteria in the gut, which aids digestion.   Ex: Unpasteurized yogurt, bananas, onions, raw garlic, asparagus, dark chocolate, sauerkraut, kombucha Diuretic foods get rid of unwanted fluids in the body by increasing urine production.  Ex: Lemons, apple cider vinegar, celery, oats, ginger, cranberry juice, eggplant, tomatoes, cucumber, watermelon Magnesium relieves bloating caused by constipation or indigestion through neutralizing stomach acid and relaxing the muscles in the walls of the intestines. Ex: Mostly leafy greens, like spinach and chard, but also banana, fig, dark chocolate, almonds, avocado, black beans, and pumpkin seeds Potassium helps the kidneys get rid of excess sodium, reducing bloating.  Ex: banana, avocado, sweet potato, spinach, salmon, acorn squash, pomegranate, white beans Anti-inflammatory foods reduce bloat by decreasing inflammation in the digestive system caused by toxins like sugar, processed grains and meats, artificial food additives, and alcohol. Fortunately, there are many types of foods that fight inflammation.  Ex: Green leafy vegetables, celery, beets, broccoli, blueberries, pineapple, salmon, walnuts, chia seeds, coconut oilIf you’re looking to reset your eating habits, check out our Busy Person’s Guide to a 7 Day Cleanse. Drink Water Get your recommended daily dose of 64oz, and for a bonus, drink 16oz of water half an hour before you eat to fight bloating after your meal. Peppermint tea Research has shown that peppermint aids digestion and helps to reduce bloating by soothing inflammation in the digestive tract. Lemon in water on empty stomach to aid digestion. Apple cider vinegar (1-2 tbsp) to aid digestion. Avoid Salty foods. Consuming too much salt Is tough on our kidneys, and when the kidneys become overburdened to the point they can’t process all the sodium, it causes us to retain water and look bloated. Refined white table salt adds to this issue because it’s an unnatural chemical form of salt, which further overburdens our system. You can look up to 9 pounds heavier than you actually weigh just from too much table salt. Himilayan pink salt is preferable because it contains less sodium and has the added benefit of additional trace minerals. Refined carbs. Foods with white sugar, corn syrup, fructose, starch, instant oatmeal, and white grains spike insulin levels, which makes you retain more sodium, which causes you to bloat. Carbonated drinks. The fizz can cause gas to get trapped in your belly, causing you to look and feel bloated. Chewing gum. Swallowing too much air contributes to bloating. “Sugar free” foods. Artificial sweeteners have sugar alcohol, which can lead to bloating. Do Walking around can reduce fluid build-up in some areas. Drink more water to reduce water retention. Elevate legs when lying down. Helps increase circulation and eliminate water retention. Break a sweat to eliminate some excess fluid. If you’re experiencing frequent or…

    Continue Reading

    10 Easy Steps To Reduce Bloating Fast – A Sweet Pea Chef

    10 Easy Steps To Reduce Bloating Fast When you’ve got that uncomfortable bloated feeling, you need something that works – quickly – to experience relief. This post will explain why your stomach bloats and how to reduce bloating, fast! Ever get the feeling that your belly is distended, hard, and poking out like a basketball? That’s bloating, my friends, and we all experience it. To some, it’s painful, while to others it’s embarrassing.  Often accompanied by gas, bloating is a nuisance. Your belly can be full for hours, making you look 5 pounds heavier and feeling like your clothes are just way too tight. Those jeans fit perfectly a few days ago, so what gives? There are several reasons for a puffed-out, hard stomach. Let’s learn how to reduce bloating to feel your best every day! What causes bloating? Everything from FODMAPs to overeating – many things can cause bloating. While you’d hope there would be one simple reason why your stomach goes from flat to full-out bloated, it’s more complex. Multiple factors can contribute, such as these:  FODMAPs: These are foods classified as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Examples are dairy foods (lactose intolerance can cause bloating), onions, garlic, asparagus, artichokes, and cashews. *Lovers of legumes (chickpeas and lentils, for instance) may see bloating after they eat them.SIBO: Small intestinal bacterial overgrowth is thought to occur when bad bacteria in the small intestine flourish and grow, eating food, and making extra gas. This cause of bloating is still under investigation.Symptoms of other conditions: In some cases, repeated bloating is a sign of an underlying condition. What are some of these health issues? Irritable bowel syndrome, celiac disease, gastroparesis (when the stomach empties slowly), and even cancer, among others.Sugar alcohols and fructose: Foods with lots of sugar can add to bloat and are actually bad for you anyway. Consider limiting sugar! Other reasons for bloating can be… Eating too much sodium or starchFood intolerance to spicy or acidic foodsChewing gum and energy bars with ingredients like xylitol and mannitolOvereating (meal prep is a great way to control your portions)Drinking too many carbonated beveragesEating MSG-containing foods (make homemade takeout instead)Eating packaged foods that are overly processedAdding air to your belly by chewing gum and eating too quickly. 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 stomach—and you don’t want that. Remember that getting rid of bloat fast isn’t always super simple and it’s 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! Does drinking water reduce bloating? Water can help beat the bloat, yes. This is because water is an essential part of a healthy digestive system. Have you ever been dehydrated and as a result, felt sluggish and just plain blah? This is because water helps to reduce the sodium level in your body, which is often a contributor to bloat.  Water is also crucial if you are planning to add fiber to your diet. Keeping the digestive system moving is reliant on good ole H2O. How can I reduce bloating at home? There…

    Explore More