Swallowing food quickly can introduce air into the digestive tract. Drinking from a straw can also lead to people swallowing more air, which in turn leads to gas and bloating. People who have bloating should avoid using straws if possible and try eating slowly to avoid swallowing air during meals.

Probiotics are good bacteria that live in the intestines. Taking a probiotic supplement may help regulate the colon bacteria that can produce gas and cause bloating. An excess of sodium causes the body to retain water. This can cause a swollen and bloated feeling in the belly and other areas of the body, such as the hands and feet.

In some cases, bloating may result from a medical condition. To get rid of this bloating, a person may need help from a doctor to diagnose and manage their condition. Irritable bowel syndrome IBS , can also cause this symptom.

Gynecological conditions, such as endometriosis and ovarian cysts , can also cause pain, swelling, and feelings of bloating in the abdominal area.

People with these symptoms should discuss them with a doctor, who will also want to know about any relevant family medical history and other medical conditions.

The doctor may order diagnostic tests to look for any problems. These may include an X-ray, ultrasound , colonoscopy, or blood tests.

Trying an elimination diet such as the low FODMAP diet might help a person exclude specific foods that are causing bloating. However, this should be done in consultation with a doctor or a dietician. FODMAPs are a type of carbohydrate that occurs in many different foods. A meta-analysis of 12 studies found that eating low-FODMAP foods reduced IBS symptoms by a mean of 45 percentage points.

Food intolerances are responsible for many cases of bloating. They can lead to excessive gas in the digestive tract. Bloating is common in people who have lactose intolerance and are unable to digest the lactose sugar in dairy products.

Autoimmune intolerance to gluten, known as celiac disease , is another potential culprit. For people whose bloating happens after meals, keeping track of food and drink intake for several weeks should help to determine whether specific foods are responsible.

The Centers for Disease Control and Prevention CDC provide a food diary template to help people to get started. Some supplements, such as iron, can cause constipation and other symptoms of indigestion.

This can increase bloating. Medications may also cause side effects that affect GI function or cause indigestion. If this happens, a doctor or pharmacist can suggest alternatives that are more gentle on the digestive tract. Although it is not common, bloating and swelling of the abdomen can signify a severe medical condition.

Liver disease, inflammatory bowel disease, heart failure , kidney problems, and some types of cancer can cause bloating. Bloating that continues for days or weeks may indicate a health issue that needs medical attention.

It is advisable to speak to a doctor about ongoing bloating that does not go away over time. A person could gain a pound or two when bloated due to not passing stool, but this is usually not significant weight gain and will go down once the bloating subsides.

Instead of other drinks like sodas, which can make bloating worse, water is a much better alternative. It can help reduce both bloating and constipation.

Various remedies can help a person to relieve bloating quickly. These include trying gas relief capsules, abdominal massages, and exercises such as walking and yoga poses. Ultimately, the outlook for bloating depends on the underlying cause.

Most of the time, bloating is due to minor issues that lifestyle changes or OTC treatments can resolve. People should see a doctor if bloating is ongoing or occurs with other symptoms. Determining the underlying cause of bloating and other digestive issues is the first step to getting treatment and feeling better.

This article looks at some of the conditions that can cause bloating, some foods that may help or worsen symptoms, and some other tips to help reduce…. Bloating is a common problem, but certain foods and beverages may help reduce or eliminate discomfort.

Read more. Following a low-FODMAP fermentable oligosaccharides, disaccharides, monosccarides, and polyols diet can help improve symptoms of gas and bloating. Some people find that massaging the belly may help stimulate the bowels and relieve symptoms of bloating. You can try rubbing your abdomen just above the hip bone in a circular motion with light pressure.

Yoga may help relax muscles in the abdomen and encourage the release of excess gas. One study found that yoga lessened stomach pain and bloating in people with IBS.

Heat can help relax muscles in the gut. Placing a heating pad on your belly may relieve discomfort and swelling associated with bloating. Alternatively, a warm water bottle can be used in place of a heating pad.

Either way, protect your skin from the heat with a cloth or other item. Taking magnesium supplements may help balance stomach acids and relax intestinal muscles, preventing constipation and relieving bloating.

Taking a warm bath can help you relax and reduce stress levels, which may help your GI tract to function better. Some small studies reveal that taking digestive enzyme supplements may help relieve symptoms of IBS. However, more research is needed to confirm the effectiveness of digestive enzymes for bloating.

If you want to stop the symptoms of bloating, you should avoid the following:. Some over-the-counter OTC medications can relieve gas, abdominal pain, and bloating. These drugs may include:.

Healthcare providers may prescribe different medicines to help with bloating, such as:. Your healthcare provider may prescribe a prescription-strength laxative or antidiarrheal medicine to help with symptoms of bloating. A medical professional can help determine if your symptoms may be caused by an underlying health condition.

Many people deal with the uncomfortable symptoms of a full, tight belly. While you may not be able to completely eliminate symptoms of bloating, adopting appropriate lifestyle strategies along with taking effective medications could bring relief more quickly. American Academy of Family Physicians.

Abdominal bloating: a mysterious symptom. Johns Hopkins Medicine. Bloating: Causes and prevention tips. Brigham and Women's Hospital.

Gas: Beat the bloat. Larijani B, Esfahani MM, Moghimi M, et al. Prevention and treatment of flatulence from a traditional persian medicine perspective. Iran Red Crescent Med J. Hosseini-Asl MK, Taherifard E, Mousavi MR. The effect of a short-term physical activity after meals on gastrointestinal symptoms in individuals with functional abdominal bloating: a randomized clinical trial.

Gastroenterol Hepatol Bed Bench. Serra J. Management of bloating. Neurogastroenterol Motil. Cash BD, Epstein MS, Shah SM. A novel delivery system of peppermint oil is an effective therapy for irritable bowel syndrome symptoms.

Dig Dis Sci. Abdominal bloating. Fodmap diet: What you need to know. Michigan Medicine. University of Michigan. So while fiber intake is important for healthy digestion aim for 25 to 35 grams daily , changing your diet from zero to where fiber is concerned may cause bloating instead of relieving it.

If you suffer from chronic constipation, dietary strategies may prove most effective in remedying bloat. That means avoiding things that might otherwise actually help with digestion, like broccoli, chia seeds, lentils, and black beans.

Medium-chain triglycerides MCT, for short are a unique form of fat that requires less energy and fewer enzymes to be digested. The best way to take them orally is by mixing the oil into beverages, such as coffee or smoothies.

Note: Start slowly and see how your body reacts, as taking too much might cause digestive issues. Faith Xue, Byrdie's former editorial director, found that "unlike other dietary fats, MCTs don't get stored as fat in the body—rather, they get burned for energy. The trainers and nutrition gurus behind lifestyle brand Tone It Up , Katrina Scott and Karena Dawn, explain how spices can alleviate bloating caused by indigestion or gastrointestinal distress.

Cayenne pepper, a type of capsicum annuum, stimulates digestion, eases gas, and may help relieve pressure and cramping. It's basically a bloated belly's most formidable match when you're in a bind, so toss a bit into your drink of choice.

Like cayenne pepper, turmeric is a potentially detoxifying spice. Scott and Dawn recommend adding a teaspoon to water, tea, juice, or a smoothie. Even better, try swapping your salt with spices. According to Karnika Kapoor , DO, a primary care physician at the Medical Offices of Manhattan , "sodium, which is found in table salt and processed foods, can worsen retention, which is why limiting the amount of salt you consume can help reduce water bloat.

Since high levels of sodium can be hidden in everyday staples bread, soup, and cheese, to name a few , it's important to read nutrition labels and look at sodium levels. Shapiro recommends no greater than mg per serving.

She suggests eating sauerkraut by the spoonful if belly bloat is an issue for you. Another potential benefit of taking probiotics? Glowing skin. Even a to minute daily yoga session can do wonders for your digestive system.

Grab your mat and do a few easy poses asanas to stretch out your tummy. Those not prone to constipation may successfully reduce bloating by consuming the recommended amount of fiber, staying hydrated, and maintaining a healthy exercise routine.

But if your bloat is caused by constipation, you might consider taking something with laxative benefits to ease your stomach woes. 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.