This increases involuntary contraction and relaxation of the muscles of the intestine  peristalsis , relaxes the body and helps damp down the perception of signals from the gut, she says.

The position of your midsection can help or hinder peristalsis. Begin by kneeling on the floor, Next, lean forward, keeping your butt on your heels, and rest your forehead on the floor, with your arms by your sides on the floor, palms facing the ceiling.

Hold the pose for deep breaths. Happy Baby pose is another option: Lie on your back and bend your knees to your chest, with the bottoms of your feet facing the ceiling. Grab the bottom of your left foot, or left ankle, with your left hand, and hold your right foot or ankle with the other.

Hold position for deep breaths. Try placing a hot-water bottle or compress on your belly as you lie on your back. Alternatively, take a warm bath. Relaxation can lead to relief, according to Smith. Lying on your back, give yourself a gentle abdominal massage to help increase peristalsis, suggests Smith.

Trace your colon with your hands. Starting on the right side, massage across, under the ribs, and then down the left side, and over the middle. Slow breathing may enhance the exercise.

Certain herbs deliver carminative gas-relieving properties that can help expel gas. Chamomile is medicinal herb and antioxidant that has long been considered a nerve-calmer as well as a digestive relaxant. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine.

If you are nervous because there are people around you, such as coworkers, you may be too tense to allow your body to expel gas. But holding in gas may increase tension and abdominal pain.

Walk away as soon as you can; a change of scenery may help you relax. If you are worried about a foul odor, consider using a flatulence deodorizer pad, Torkos says. These reusable cloth pads made of activated charcoal help to neutralize the smell of gas.

They are inserted into your underwear and stay in place with two-sided tape. Peppermint oil comes in small capsules with coating that helps avoid heartburn and delay their digestion.

Peppermint is a natural antispasmodic that can help muscles relax, according to UCLA gastroenterologist Didi Mwengela, M. And see a doctor if symptoms persist. These products are not long-term solutions. Just started taking a new-to-you medication?

The unfamiliar drug may be behind your bloat. Constipation-related gas and bloating is a side effect of many medications.

Work with your doctor to figure out if the medication, the dose or the way you take it is causing constipation, gas or bloating.

It may be a temporary side effect. Note: Do not adjust or stop any medication without consulting your doctor. Depending on the cause, and your individual case, a gastroenterologist GI should be able to help you ease the severity of the bloating that you are experiencing.

These doctors specialize in digestive disorders and use prescription medications such as antibiotics, antispasmodics and neuromodulators to help treat symptoms and underlying conditions.

According to Mwengela, there is a very good chance that a GI can help you improve your health and feel much better. The American College of Gastroenterology offers an online tool to help you locate a GI doctor near you. Denise Maher is a reporter, writer and editor who covers integrative medicine, reproductive health, chronic pain, autoimmune disease and other consumer health topics.

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For many of these conditions, prompt treatment is the key to a positive outcome. You should see your healthcare provider if you experience the following:. These could be signs that something serious is going on that you can not fix by yourself.

Bloating is a condition that makes your abdomen feel too full or stretched out. There are many causes, ranging from minor to severe. By experimenting with different short-term and long-term remedies, you can help your body avoid bloat. If other concerning symptoms arise, consult with your healthcare provider.

Duffy EY, Hiremath PG, Martinez-Amezcua P, et al. Opportunities to improve cardiovascular health in the new American workplace. American Journal of Preventive Cardiology. AXA Health. Exercises to improve digestion. Buffey AJ, Herring MP, Langley CK, Donnelly AE, Carson BP.

The acute effects of interrupting prolonged sitting time in adults with standing and light-intensity walking on biomarkers of cardiometabolic health in adults: A systematic review and meta-analysis. Sports Med.

University of Michigan Health. The autonomic nervous system and how to control it. Wang G, Zhang Z, Sun J, et al. Abdominal massage: A review of clinical and experimental studies from to Complementary Therapies in Medicine.

Children's Minnesota. Abdominal massage. American College of Gastroenterology. Low-FODMAP diet. Medical News Today. Is it better to eat several small meals or fewer larger ones? Soluble and insoluble fiber. Sodium in your diet. Bloom EL, Farris SG, DiBello AM, Abrantes AM.

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health's editorial guidelines. Medically reviewed by Robert Burakoff, MD. Robert Burakoff, MD, MPH, is a board-certified gastroenterologist who serves as vice chair of Ambulatory Services at Lower Manhattan Hospital and professor of medicine at the Weill Cornell Medical College.

Breasts naturally sag over time, but there are some factors that lead to sagging breasts that can be treated with natural remedies you can perform at…. A Quiz for Teens Are You a Workaholic?

How Well Do You Sleep? Health Conditions Discover Plan Connect. Skin Care. Why Bloating Happens and Tips to Debloat — Plus a Few Things to Avoid.

Medically reviewed by Jenneh Rishe, RN — By Jessica Timmons — Updated on March 27, Causes How long does it last? Preventing bloating When to reach out Bottom line Bloating can happen if you eat too quickly, consume foods and drinks that cause gas, or have a food intolerance. What causes bloating?

How long does it take for bloating to go away? Tips to ease bloating. Things to keep in mind. When to talk with your doctor. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Mar 27, Edited By Crystal Raypole. Oct 15, Edited By Crystal Raypole. Share this article.

Read this next. By Marsha McCulloch, MS, RD and Rachael Ajmera, MS, RD. By Rachael Ajmera, MS, RD.

com, WomensHealthMag. com and more. A food baby. Whatever you want to call it, up to one in three Americans experiences this uncomfortable sensation, research proves. That's a lot of collective discomfort. Luckily, most cases of bloating are totally harmless, but it can be confusing to sort out what actually falls under the umbrella of "bloating.

The sensation of bloating, by definition a symptom of a sense of 'gassiness,' is different from the observable 'physical sign' of abdominal distention, like one may feel 'pregnant. The gas that makes us feel a bit like we're bloated is actually made in a process similar to the way bread rises, adds Ashley Reaver, RD, an Oakland, California-based registered dietitian and the creator of the Lower Cholesterol Longer Life Method.

The bacteria utilize indigestible carbohydrates as a food source, and in the process, they release gas as a byproduct. We can experience this as flatulence and it can feel like bloating," she says. Ahead, we'll focus on how to trim down on both bloating and the gas that might make you feel that way.

Bloated feelings can manifest from a variety of triggers, Dr. Levinthal says. A build-up of foods, fluids or intestinal gases can cause a stretched stomach, small intestines or colon walls.

However, for many people that frequently experience gastrointestinal distress, the problem really is that the nerves that sense stretch are hypersensitive, and even physiological ranges of stretch—imagine a small balloon with plenty of room—can still be experienced as abnormal and cause symptoms of bloating," he says.

This is particularly common among anyone who has GI-related disorders, such as functional dyspepsia indigestion with no obvious cause or irritable bowel syndrome.

A condition called "visceral nerve hypersensitivity" is a major contributor to these chronic conditions because the nerves are nearly constantly signaling that there is abnormal bowel stretch, even if there isn't such degrees of stretch in absolute terms.

As a result, patients feel bloated nearly all the time, and feel particularly worse after eating, which naturally induces a lot of 'gut action' no matter what is on the menu. Several studies have demonstrated that the gas volumes in the bowels in most patients with significant bloating is actually 'normal'.

It is the nerves that sense stretch that are the issue; it's a purely 'sensory nerve' problem," Dr. That said, some individuals do actually produce more intestinal gas than normal. Those who struggle to digest simple sugars say, someone who is lactose intolerant or the more complex sugar-like molecules in vegetables, cabbage and beans.

Levinthal adds. Lastly, our abdominal cavity shape can actually vary quite a bit due to the diaphragm which moves when we breathe , our abdominal wall muscles which can get stronger or weaker and our spinal position or posture.

The location of our organs in relation to those three anatomical features can "effectively create a 'distended' appearance without necessarily having more gas," he explains. See more sneaky causes of belly bloat. Luckily, you don't have to swear off those greens for good. Over time, you won't be in so much discomfort.

You may also have better luck eating cooked broccoli versus crunching raw florets. More on this soon! Since leafy green vegetables, like kale and spinach, are a good source of insoluble fiber, they help your colon produce stool, thereby reducing gas and bloating over time, says Dr.

You can eat them raw in salads or incorporate them into your soups, stews, eggs, smoothies, sandwiches, and tacos without adding a lot of calories to your meal. Bechtold explains that overeating causes the stomach to both look and feel larger than normal hello, food baby!

Kefir, yogurts, or an aged cheese can be good for your GI system, says Kimball. Remember probiotics? However, the lactose is higher in straight-up milk and ice cream which also contains potential other bloat-inducers like sugar or sugar substitutes , she notes.

Obviously fried chicken is delicious, but it should be more of an exception, not a rule: Fried food is tougher on your stomach and may be to blame for gas and bloating.

Your stomach will thank you in the long run. Fried foods also tend to be higher in salt and carbs which could be a double whammy for bloating, says Kimball.

Coffee drinkers, rejoice! Black coffee can keep your bowel movements regular, according to Schuchmann. The connection is mostly anecdotal at this point, but lots of people feel the urge to run to the bathroom pretty soon after their morning cup of joe.

So, if it works for you, stick with it and down a cup whenever you're bloated. Stevia and monk fruit are typically going to be very mild for people and aren't likely to cause GI issues, says Kimball.

However: Certain artificial sweeteners, like sorbitol, maltitol, and lactitol—could be making you bloated, she says. These chemicals are found in sugar-free snacks, like candies and gums, as well as in many of the dressings, beverages, and condiments.

Processed foods are quick and easy when you're pressed for time, but they're not doing you any favors in the bloat department. If you love having something crunchy to munch on, try keeping healthy, anti-inflammatory snacks handy, like carrot sticks or unsalted almonds.

Ginger can help increase motility in your GI system, Angelone says. To soak up the health benefits of ginger , you can try adding ginger to your tea or sprinkling it over foods for a kick of flavor. This is another long-term strategy that'll pay dividends over time. Raw vegetables are delicious and all, but they can contribute to bloating.

If you're feeling bloated all the time, "eat vegetables cooked, especially cruciferous vegetables," like the broccoli and cauliflower mentioned earlier, Angelone says. Alcohol is one of the biggest culprits in disrupting the balance of our gut microbiome, says Kimball.

Also alcohol is fermented, and that fermentation can cause gas and bloating in your belly, Angelone says.

When you throw carbonated drinks into the mix, like beer or a fizzy cocktail, it can be even worse. So cut back on drinking to reduce bloat over time. Ashley Martens is a wellness writer based in Chicago. With a lifelong passion for all things health and wellness, Ashley enjoys writing about topics to help people live happier and healthier lives.

With a foundation in fitness, food, and nutrition, Ashley covers it all including sexual health and travel topics. Ashley is also a NASM-certified personal trainer and group fitness instructor. These tips may not automatically ease bloating in the moment, but they could help minimize bloating in the future.

Sasse also recommends keeping a food journal and making sure to note any foods that lead to that bloated feeling. In some cases, a specific food allergy may become evident, or it may become clearer that you are in fact gluten sensitive or lactose intolerant.

In some cases, abdominal bloating can be a symptom of serious health conditions. Pinpointing the cause can help you take steps to ease bloating in the moment and reduce the chances of it happening again. If you have any concerns, consulting your doctor or dietitian is always a good option — especially when bloating persists or causes serious distress.

Jessica Timmons has been working as a freelance writer since , covering everything from pregnancy and parenting to cannabis, chiropractic, stand-up paddling, fitness, martial arts, home decor, and much more. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

For centuries, people have used natural remedies, including herbal teas, to relieve bloating. Here are 8 herbal teas to help reduce bloating. If you experience bloating, certain supplements could help alleviate the discomfort. This article walks you through 7 supplements to consider.

Bloating and gas affect millions of people, typically as a result of a large or fatty meal. Wouldn't it be nice if there was a natural cure? CoolSculpting is a cosmetic procedure that works by freezing fat cells.

Learn about the costs associated with CoolSculpting treatments for the arms…. Breasts naturally sag over time, but there are some factors that lead to sagging breasts that can be treated with natural remedies you can perform at….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Skin Care. Why Bloating Happens and Tips to Debloat — Plus a Few Things to Avoid.

Medically reviewed by Jenneh Rishe, RN — By Jessica Timmons — Updated on March 27, Causes How long does it last? Preventing bloating When to reach out Bottom line Bloating can happen if you eat too quickly, consume foods and drinks that cause gas, or have a food intolerance.