But holding in Skin health catechins may increase tension and abdominal pain. Medically reviewed by Redhce Rose Wilson, Ph. If you have any concerns, consulting your Reduxe or dietitian is always a good option — especially when bloating persists or causes serious distress. A refreshing and tasty antidote is coconut water, which may help counteract water retention and bloating, says Nicole Lindel, RDEverlywell adviser, who notes that this potassium-rich bev helps the body release water.

Reduce bloating fast -

Some research suggests probiotics may help reduce bloating and other digestive symptoms by boosting the number and types of healthy bacteria in your gut.

In turn, this may reduce bloating and other symptoms common to IBS. They are available as supplements but also occur naturally in some foods , such as:.

Still, most studies have focused on people with IBS, and the evidence is mixed. The results may depend on individual factors and the types of probiotic strains they consume.

What are the best probiotic supplements? Probiotics may improve the bacterial environment in your gut, which may counteract bloating — especially if you have IBS.

Eating large meals and salty or fatty foods may contribute to bloating in the following ways :. Reducing portion sizes and limiting your intake of foods high in salt and fat — such as fried foods , chips, and chocolate — may help manage bloating. Get some tips on managing portion size.

Large meals and foods high in salt or fat may contribute to bloating by increasing the production and retention of gas and water in your bowels. Limiting your portion sizes and your intake of foods high in salt and fat may relieve symptoms. Peppermint as supplements or in other forms may help with digestion.

In , for instance, 72 people with IBS took mg of peppermint oil capsules three times per day for 4 weeks. They reported improvements in bloating and other symptoms. Some evidence indicates that peppermint oil combats bloating and distension in people with IBS, but more research is necessary.

Swallowing excessive amounts of air, known as aerophagia , can cause bloating. Avoiding rapid eating, chewing gum, and carbonated drinks may reduce bloating by lowering the amount of gas in your gut.

Light exercise, such as walking or cycling , may help reduce bloating after meals, according to some research from that focused on people with IBS. Additionally, regular exercise can help manage stress , a risk factor for bloating and other abdominal symptoms.

Other benefits of exercise include weight management and a lower risk of heart disease and other chronic conditions. Current guidelines recommend doing at least minutes per week of moderate-intensity exercise, such as brisk walking.

Light exercise like walking or cycling may help clear gas from your bowels and stomach, thereby reducing bloating. Rapid weight gain can occur for various reasons and may increase the risk of bloating. This may be due to visceral emotional changes linked to digestion through the gut-brain axis, which links digestive functions with those of the brain.

They can advise on weight management strategies and may investigate to see if there is an underlying cause. Recent weight gain can lead to bloating. Bloating often involves a physiological reaction in the digestive system.

Typically, when you eat, your diaphragm rises and the front wall of your stomach contracts to create more space without pushing out your belly. When bloating happens, the diaphragm — a muscle just below the ribs — presses down on the stomach, causing it to protrude.

This technique enables you to see how your muscles are reacting on a screen. Some research suggests it may help you retrain your muscles to prevent bloating.

Biofeedback is a therapy that helps retrain these muscles to relax and relieves the symptoms of bloating and distension. Taking some light exercise, such as a walk, after eating may help reduce bloating in the short term.

Water can help reduce the risk of constipation, which can be a cause of bloating. It is also beneficial for overall health. Instead, wait for 1 hour after eating to have a drink of any kind. Maintaining a healthy diet and weight, promoting good bowel habits, and getting regular exercise may help reduce bloating.

If specific foods appear to trigger bloating, avoiding or eliminating these foods may help. If you have IBS, a low FODMAP diet — and potentially products like probiotics or peppermint oil — may be helpful. Bloating usually subsides as your body digests food, while additional body fat gain persists over time.

When the bloating goes down you will not notice that your weight is lower. If you lose body fat , you should see your weight fall.

Bloating has been linked to recent weight gain and often affects people with obesity, but there is no evidence that it leads to weight gain.

Bloating is a common condition caused by a wide range of dietary, lifestyle, and health factors. If you need help finding a gastroenterologist, then check out our FindCare tool here.

Try this today: I always find that a light walk after eating helps reduce bloating and is a great way to get in some exercise and fresh air. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Passler recommends taking mg of magnesium citrate with a cup of black organic coffee to kick-start your digestive system.

Laxatives should not, however, be used on a regular basis, and should be taken under the supervision of a doctor. When bloat is caused by water retention, brewing up a cup of dandelion tea may be the solution. Passler explains that it "acts as a diuretic to help you reduce bloating by shedding excess water weight related to hormonal imbalances like PMS.

Dandelion helps the body in other ways, too. A study conducted in China found that the polysaccharides found in the herb benefit liver function, thereby helping to detoxify the body. If your bloat is caused by gas , there is another crop of foods you'd be wise to cut back on. Those that fall into the high FODMAP short for fermentable oligo-, di-, mono-saccharides, and polyols category are notorious bloat-inducers: "If your bloating is caused by a slow-to-empty stomach, then eliminating certain 'gassy' foods like beans or Brussels sprouts isn't going to help at all," Freuman notes.

Apple cider vinegar is the ultimate beauty multitasker. Both Samit and women's health specialist Nicole Granato recommend drinking it to help get rid of bloating.

Samit agrees and says that ACV helps increase stomach acid which improves digestion and aids your body's absorption of key nutrients.

Try mixing one tablespoon of ACV with eight ounces of water, a sprinkle of cinnamon, and a drop of stevia to taste. Just be careful not to overdo it. Alternatively, you can also try taking an apple cider supplement. After a lifetime of bloat, she decided to try traditional Chinese medicine to ward off some of her discomfort, and it turned out the distraction was part of the problem.

Not only will chewing slowly encourage healthier digestion and, in turn, less bloat, but it will also speed up your metabolism yes, really.

Shapiro emphasizes this as a key way to enhance bloating, as you'll both avoid excess air getting into your digestive tract and be more attentive to when you're full. When it comes to avoiding bloating and other digestive issues, posture can make a major difference—if you've ever eaten a big meal and experienced discomfort after lying down or while slouched, your position may have contributed to your symptoms.

Shapiro recommends sitting up straight during and after meals, and seeing if that improves how you feel. Processed foods, dairy , refined flour, and sugar can trigger bloat for some, as well as wheat, coffee, alcohol, fried foods, cold drinks, fruit juice, and cold, raw foods.

That's not to say you have to give up those specific foods to relieve your own bloat, but try to single out which ones cause the most immediate bloating and be more mindful about them.

If you'd like to get to the bottom of things, try to cut each of the aforementioned foods out separately for a week at a time, keep a journal of how you're feeling, and evaluate afterward. That way, you can tell which foods work for your body and which may be part of the problem.

A further benefit, Scott and Dawn say, is potential relief from the menstrual cramps that cause bloating. A research review in the World Journal of Gastroenterology found gas retention was lower in individuals who engaged in physical activity—thus, exercise even mild movement like walking or stretching can help reduce bloating.

Getting adequate movement is important in general, but especially when it comes to water retention. It helps blood flow more efficiently, she says, as opposed to sitting or standing in one position too long possibly leading to bloating.

It doesn't matter what you do—be it beginner yoga , a simple jog around the park, or a dance class—the point is, you're moving. Aim for at least 20 minutes of exercise a day to start. If you're looking for innovative or alternative methods to remove excess sodium which can lead to water retention , Shapiro recommends adding infrared sauna and dry brushing to your daily routine, both of which also have a host of other potential benefits.

Compression socks are tight stockings that apply gentle pressure to your legs and ankles. They work to boost circulation to the legs as well as promote lymphatic drainage and prevent blood from pooling in the veins.

People tend to wear compression socks on long flights to help with blood flow, and the improved circulation may also help reduce bloating, similar to the effects of exercise. They're also a lifesaver when it comes to reducing leg swelling and inflammation, not to mention a potential natural remedy for varicose veins.

It's important to mention that some people may be more sensitive than others when it comes to retaining water. When it comes down to it, the exact reason you're retaining water applies to you individually.

What works for someone else might not be helpful to you, so use caution when it comes to hastily taking on a new trend, and consult a physician first. Water retention is often caused by eating too much salt, processed foods, and not drinking enough water.

Corn, lentils, dairy, garlic, onions, soda, and non-nutritive sweeteners can also cause bloating. Even chewing gum can be a source of bloat, as it causes consumption of air. After a meal, bloating can last for two hours or more. Eating the above foods can help speed up the process.

While bloating may be associated with water retention, that doesn't mean that the water you're drinking has made your bloating worse. We recommend drinking plenty of water, but sipping slowly throughout the day as opposed to chugging a large amount at once.

McMullen MK, Whitehouse JM, Towell A. Bitters: time for a new paradigm. Evid Based Complement Alternat Med.

Cleveland Clinic. How much water do you need daily? Majeed M, Majeed S, Nagabhushanam K, et al. Evaluation of the safety and efficacy of a multienzyme complex in patients with functional dyspepsia: a randomized, double-blind, placebo-controlled study.

J Med Food. Improving your health with fiber. Tsuji H, Kasai M, Takeuchi H, Nakamura M, Okazaki M, Kondo K. Dietary medium-chain triacylglycerols suppress accumulation of body fat in a double-blind, controlled trial in healthy men and women.

J Nutr. Sanati S, Razavi BM, Hosseinzadeh H. A review of the effects of Capsicum annuum L. and its constituent, capsaicin, in metabolic syndrome. Iran J Basic Med Sci. Cai L, Wan D, Yi F, Luan L.

Purification, preliminary characterization and hepatoprotective effects of polysaccharides from dandelion root. The best and worst foods for IBS.

Kokkinos A, le Roux CW, Alexiadou K, et al. Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide J Clin Endocrinol Metab. Iovino P, Bucci C, Tremolaterra F, Santonicola A, Chiarioni G. Bloating and functional gastro-intestinal disorders: where are we and where are we going?

World J Gastroenterol. But sometimes you just want the feeling gone, like, yesterday. If you're looking for quick relief, here are some ways to reduce bloating, according to experts.

Meet the experts: Jordan Hill, RD , is a nutritionist with Top Nutrition Coaching. Courtney Schuchmann, RD , is a nutritionist at University of Chicago Medicine. Molly Kimball, RD, CSSD , is the founder and director of Ochsner Eat Fit nonprofit initiative in New Orleans and host of the FUELED podcast.

Kim Kulp, RD , is a nutritionist and gut health nutrition expert based in California. Michael D. Brown, MD , is a gastroenterologist at Rush University Medical Group.

Sonya Angelone, RD , is a former spokeswoman for the Academy of Nutrition and Dietetics. Matthew Bechtold, MD , is a gastroenterologist at University of Missouri Health Care.

Angela Houlie, RDN is a registered dietitian nutritionist based in New York. Another common cause of bloating is constipation. In these cases, bloating is from stool that is not moving, Kulp says. When there is a backlog, gas becomes trapped and this can lead to gassiness or a general "puffy" feeling.

Supplements like magnesium might be helpful for this, along with other remedies more to come. Probiotics are important for gut health, and you can get them in both food or supplement form.

Just chat with your doctor before adding any new supplement, including probiotics. You've probably been told before that you should be drinking more water, but this is especially true if you find yourself bloated all the time. Drinking water will soften your stools, which makes them easier to pass and quickly reduces bloating in the form of gas and constipation, says Matthew Bechtold, MD, a gastroenterologist at University of Missouri Health Care.

Good hydration also increases the mucus secretions in your bowels and your overall bowel motility, so drink up! If you're feeling bloated after an especially salty meal, you might be able blame the sodium.

However, the effects should be temporary. That said, Dr. Bechtold recommends choosing fresh meats and produce over the prepackaged ones, experimenting with cooking with flavorful spices in lieu of salt, preparing your own meals at home instead of dining out, and studying food labels closely for sodium content.

And just so you know: The Food and Drug Administration FDA recommends consuming no more than 2, milligrams of sodium per day that's just one teaspoon of salt, FYI. Speaking of how sodium can make you retain water, if you're regretting those French fries you ordered at lunch, try snacking on a potassium-rich banana to relieve bloat ASAP.

Put down the fruit peeler. In fruits like apples and pears, the skin is where you find insoluble fiber , a. the kind that aids digestion by keeping things moving through your bowels.

Munching on these fruits with the skin intact can help increase stool bulk and give you more regular bowel movements over time, says Schuchmann.

I know, it's amazing , but there's a side effect to all that no-cal seltzer sipping—belly bloat. Note that this is more of a long-term fix, though. That said, Kimball says she drinks a good amount of carbonated water and doesn't feel this effect.

So, whether or not it makes you feel bloated may be individual. She recommends paying attention and seeing how it impacts you personally.

Bloating Boost Energy Naturally happen Rduce you fas too quickly, consume foods and drinks that cause gas, or bloatinb Oats and nutrient-dense grains Carcinogen detoxification methods intolerance. How bloaging it takes to go away can Alpha-lipoic acid antioxidant on the cause. Ever felt uncomfortably full after a meal? Maybe you even wondered whether you might feel better in looser-fitting pants. Essentially, bloating happens due to an excessive level of solids, liquids, or gas in the digestive system. Bloating often involves pain, burping, excessive gas, or abdominal rumbling. It can also leave your stomach looking swollenor bigger than it typically does.

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