Alcohol is one of the Blaoting culprits Bloating reduction tips and tricks disrupting the balance of our reuction microbiome, says Kimball. Home Health Resources Safe thermogenic products Effective Bloating reduction tips and tricks to Reduce Bloating: Quick Relief Tips. TV for Grownups New Shows to Watch in If you're looking for quick relief, here are some ways to reduce bloating, according to experts. Hold the pose for deep breaths. Starting on the right side, massage across, under the ribs, and then down the left side, and over the middle.

Bloating reduction tips and tricks -

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. If you're looking for quick relief, Michael D.

Brown, MD, a gastroenterologist at Rush University Medical Group, recommends trying simethicone, an over-the-counter medication that is available under brands like Gas-X and Equate.

Remember, it never hurts to check in with your doctor before trying any new supplement or medication. You don't have to go for a five-mile run every day, but fitting in some regular physical activity might keep things moving more smoothly in your tummy. There are two reasons why a short walk —especially after eating a big meal—can significantly reduce bloating, according to Dr.

First, exercise increases the motility of your colon, which reduces the amount of time your stool sits in your belly making gas. Secondly, exercise increases your heart and respiratory rates, which also increases blood flow to the gut; this encourages your bowel muscles to work harder to push stool out.

Best of all, you'll notice an improvement right away! You may find you're sensitive to certain foods, like those that contain gluten. These cruciferous veggies are high in a sugar called raffinose, says Dr.

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.

How long it takes to go away can depend 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 swollen , or bigger than it typically does. You can also take steps to ease the discomfort it brings. Or it can be as nuanced as poor sleep , chronic stress , imbalanced hormones, or a food sensitivity.

Pinpointing the cause of bloating can be a helpful first step, since the speed with which bloating recedes can depend on the underlying trigger. The strategies below can help ease bloating in the moment and, in some cases, reduce or even prevent future instances of bloating.

Sipping water before, during, and after meals can help reduce bloating by flushing excess sodium, which can often lead to bloating. Even a walk around the block can help stimulate your digestive system and move trapped gas along.

Some yoga poses can help improve digestion and ease bloating by promoting intestinal movement. Research suggests peppermint oil capsules can help ease bloating and other symptoms of IBS. Just know that peppermint oil can sometimes cause heartburn.

Note: Do not ingest peppermint oil straight from an essential oil bottle. Only ever take capsules that are specially formulated for internal use and recommended by a doctor.

Try massaging from your right hip bone up toward your ribcage, across the upper part of your belly, and down toward your left hip bone. Digestive enzyme supplements can also help with bloating. Over-the-counter products like Lactase and Beano help break down food components for quick relief.

Epsom salt is a chemical compound made of magnesium, sulfur, and oxygen. Some anecdotal evidence suggests adding Epsom salt to a warm bath can help ease symptoms of bloating. Very little scientific evidence supports this practice, but a warm bath can still help reduce stress and promote relaxation, which could help you feel better.

In fact, taking Epsom salt orally can actually cause bloating. While bloating can sometimes happen as a symptom of an underlying health concern, the cause often lies in your diet and eating habits. This could mean getting tested for a gluten allergy or lactose intolerance and making dietary modifications accordingly.

It can also help to avoid or cut back on carbonated drinks, chewing gum, using straws, and foods that cause gas. Some evidence suggests probiotics could help improve IBS symptoms like bloating, so it may be worth considering adding probiotic-rich foods , like kefir or Greek yogurt, to your diet.

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.

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