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.

Abdominal self massage. Kavuri V, Raghuram N, Malamud A, Selvan SR. Irritable bowel syndrome: yoga as remedial therapy. Evidence-Based Complementary and Alternative Medicine. National Coalition on Health Care. How to get rid of bloating? Mount Sinai.

Health Hub at Valley Oaks. How taking a bath can benefit your brain. Beta-glucan, inositol and digestive enzymes improve quality of life of patients with inflammatory bowel disease and irritable bowel syndrome.

European Review. Moolla M, Dang JT, Shaw A, Dang TNT, Tian C, Karmali S, Sultanian R. Simethicone decreases bloating and improves bowel preparation effectiveness: a systematic review and meta-analysis.

Surg Endosc. Does activated charcoal help with gas and bloating? Bismuth subsalicylate. Lacy BE, Pimentel M, Brenner DM, et al. ACG clinical guideline: Management of irritable bowel syndrome.

Am J Gastroenterol. Annaházi A, Róka R, Rosztóczy A, Wittmann T. Role of antispasmodics in the treatment of irritable bowel syndrome. World J Gastroenterol. Lacy BE, Gabbard SL, Crowell MD. Pathophysiology, evaluation, and treatment of bloating.

Gastroenterol Hepatol N Y. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance.

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List of Partners vendors. Digestive Health. By Julie Marks. Medically reviewed by Jamie Johnson, RDN. Table of Contents View All. 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.

Ending meals with tea is also a favorite of Lara Metz, who recommends peppermint or ginger tea to allow for a proper digestion. Shop Tea. She recommends it to clients who are feeling bloated, sore, or even fatigued. Shop Epsom Salt. A great alternative to ensure your meals are still filled with flavor is to incorporate more seasonings like fennel, basil, cumin, and peppermint to replace salt.

But for consistent relief, I recommend that people do some foam rolling several times a week, even just for 10 minutes at a time. Foodtrainers has a private label magnesium pill for just this purpose, which they recommend packing on trips to help avoid the bloat and constipation that often accompanies travel.

I prefer a hypoallergenic supplement, like Pure Encapsulation. Whether you had a little too much alcohol or had a giant cheeseburger, drinking plenty of water can help you debloat overnight—or even faster, says Burgess.

If you tolerate it well, Metz explains that dairy will provide you with a boost of probiotics, which helps with gut health. Eating slowly is key for allowing your body to properly digest and allow for hunger cues, which in return will enable the migrating motor complex.

Celebrity facialist Nichola Joss recommends using a face oil to give yourself a facial massage, helping with lymphatic drainage and making your face appear more sculpted.

Start with a few drops of oil in your palms, then gently apply the palms of your hands to your face and move them outward in smooth, sweeping movements. See the full step-by-step process here.

As mentioned earlier, plenty of us are taking in way too much salt on a daily basis even if we're not adding a ton to our meals, thanks to excess sodium found in many processed foods. A refreshing and tasty antidote is coconut water, which may help counteract water retention and bloating, says Nicole Lindel, RD , Everlywell adviser, who notes that this potassium-rich bev helps the body release water.

That said, you might want to check in with your doctor or nutritionist before chugging it, notes Lindel. If that's you, debloat by sticking to plain old H2O.

If you're eating more fiber-rich foods such as fruits, vegetables, and whole grains in an effort to keep your digestive tract moving and grooving, you'll want to take baby steps, says Lindel, who recommends a gradual increase of fiber in the diet while also increasing fluid intake.

Too much fiber and too little water can lead to constipation, gas, and bloating. Though it's tempting to meet pals for dinner after dark or to enjoy a late night treat or two, cutting things off after the early bird special might be your ticket to easing digestive woes, as Lindel explains.

In addition to eating earlier in the evenings, overeating can also lead to bloating. We are often too busy during the day and we forget to eat! This often leads to eating too quickly and overeating at dinner. This ancient practice—which involves a practitioner puncturing the skin with small needles at particular anatomical points in the body—is believed to be a pain-free way to manage stress , boost energy levels , and ease many physical ailments.

And while Lindel notes that more concrete research is needed, she points out that "one study found acupuncture to be beneficial in those with dyspepsia aka indigestion. Indigestion often involves symptoms of abdominal pain, bloating, sensation of fullness after eating, nausea, belching, and heartburn.

It might be worth giving it a try—even mild to moderate relief will help you feel better ASAP. Though exercise is a proven bloat-buster, we don't blame you if you just can't swing an intense sweat session when your midsection feels like a balloon.

A more gentle yoga or stretch session might be the move to help soothe your stomach without making you feel worse. If you're not a seasoned yogi, don't fret.

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. From the best foods to eat to reduce gas to new activities to try roll out that yoga mat, friend!

This powerhouse veggie is a natural diuretic, helping water move through the body. 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. Registered d ietitian Lara Metz particularly recommends upping your intake veggies such as cucumbers, fennel, celery, and lemon as well as fruits like berries and watermelon.

If gas is the cause of your belly bloat, going for a walk may help. Lace up your go-to sneakers , put on a podcast , and walk around the block until you feel some relief. 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.

Ending meals with tea is also a favorite of Lara Metz, who recommends peppermint or ginger tea to allow for a proper digestion. Shop Tea. She recommends it to clients who are feeling bloated, sore, or even fatigued.

Shop Epsom Salt. A great alternative to ensure your meals are still filled with flavor is to incorporate more seasonings like fennel, basil, cumin, and peppermint to replace salt.

But for consistent relief, I recommend that people do some foam rolling several times a week, even just for 10 minutes at a time. Foodtrainers has a private label magnesium pill for just this purpose, which they recommend packing on trips to help avoid the bloat and constipation that often accompanies travel.

I prefer a hypoallergenic supplement, like Pure Encapsulation. Whether you had a little too much alcohol or had a giant cheeseburger, drinking plenty of water can help you debloat overnight—or even faster, says Burgess.

If you tolerate it well, Metz explains that dairy will provide you with a boost of probiotics, which helps with gut health. Eating slowly is key for allowing your body to properly digest and allow for hunger cues, which in return will enable the migrating motor complex. Celebrity facialist Nichola Joss recommends using a face oil to give yourself a facial massage, helping with lymphatic drainage and making your face appear more sculpted.

Start with a few drops of oil in your palms, then gently apply the palms of your hands to your face and move them outward in smooth, sweeping movements. See the full step-by-step process here. As mentioned earlier, plenty of us are taking in way too much salt on a daily basis even if we're not adding a ton to our meals, thanks to excess sodium found in many processed foods.

A refreshing and tasty antidote is coconut water, which may help counteract water retention and bloating, says Nicole Lindel, RD , Everlywell adviser, who notes that this potassium-rich bev helps the body release water.

That said, you might want to check in with your doctor or nutritionist before chugging it, notes Lindel. If that's you, debloat by sticking to plain old H2O. If you're eating more fiber-rich foods such as fruits, vegetables, and whole grains in an effort to keep your digestive tract moving and grooving, you'll want to take baby steps, says Lindel, who recommends a gradual increase of fiber in the diet while also increasing fluid intake.

Too much fiber and too little water can lead to constipation, gas, and bloating. Though it's tempting to meet pals for dinner after dark or to enjoy a late night treat or two, cutting things off after the early bird special might be your ticket to easing digestive woes, as Lindel explains.

In addition to eating earlier in the evenings, overeating can also lead to bloating. We are often too busy during the day and we forget to eat! This often leads to eating too quickly and overeating at dinner.

This ancient practice—which involves a practitioner puncturing the skin with small needles at particular anatomical points in the body—is believed to be a pain-free way to manage stress , boost energy levels , and ease many physical ailments.

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.

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! This powerhouse veggie is a natural diuretic, helping water move through the body.

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. Registered d ietitian Lara Metz particularly recommends upping your intake veggies such as cucumbers, fennel, celery, and lemon as well as fruits like berries and watermelon.

If gas is the cause of your belly bloat, going for a walk may help. Lace up your go-to sneakers , put on a podcast , and walk around the block until you feel some relief. 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.

Ending meals with tea is also a favorite of Lara Metz, who recommends peppermint or ginger tea to allow for a proper digestion. Shop Tea. She recommends it to clients who are feeling bloated, sore, or even fatigued. Shop Epsom Salt. A great alternative to ensure your meals are still filled with flavor is to incorporate more seasonings like fennel, basil, cumin, and peppermint to replace salt.

But for consistent relief, I recommend that people do some foam rolling several times a week, even just for 10 minutes at a time. Foodtrainers has a private label magnesium pill for just this purpose, which they recommend packing on trips to help avoid the bloat and constipation that often accompanies travel.

I prefer a hypoallergenic supplement, like Pure Encapsulation. Whether you had a little too much alcohol or had a giant cheeseburger, drinking plenty of water can help you debloat overnight—or even faster, says Burgess.

If you tolerate it well, Metz explains that dairy will provide you with a boost of probiotics, which helps with gut health. 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. The Hour Flu Has Nothing To Do With The Flu. The 8 Best Probiotic Yogurts, According To RDs.

How To Get Rid Of Any Kind Of Stomach Pain. Why Do I Have Cramps But No Period? I Ate Raw Chicken. Now What? Best Fiber Supplements To Keep GI Issues At Bay. This guide to better sleep can help you do just that.

Aim for hours a night to keep healthy. Studies show that even one night of poor sleep can cause toxins to build up and even has effects on cognition.

Inflammation and therefore, bloating can result when your sleep is disturbed. I know, this is easier said than done, but take it one step at a time. Meditation, exercise, and activities where you are aware of your breathing - like yoga - can reduce stress.

Did you know that you can reduce stress in just 10 days by doing yoga? And remember, the child's pose and the happy baby pose are extra helpful for getting rid of gas. Strength training is a great stress-reducer , too.

Wanting to know how to get more fiber fast is a good question. As I've said, eating more fiber is a long term solution to getting rid of bloat. Fiber provides carbohydrates from plant sources - just remember that fiber is best taken in whole fruits and vegetables with seeds and the skins on.

I've mentioned sweet potatoes and quinoa, chia seeds and flax. Aim for 25grams of fiber for females and 38grams for males. Also try oatmeal, brown rice, nuts, blueberries, kale and pears.

Eat slowly to avoid gas buildup in the intestines. Savor your food and treat your gut kindly by chewing your fibrous food to not cause discomfort. Of course, if you consistently overeat, then you will gain weight. Looking for weight loss hacks? Watch my video for the best tips ever! Ask yourself, am I overeating?

Bingeing on foods , eating too much junk, and passing up nutritious salads that'll up your fiber intake can bring on the bloat. You may feel bloated because you are eating all of the wrong foods. You can also try these tips which can get rid of bloating overnight. But seriously, as I have mentioned before, go for a walk.

It is hands down one of the best ways to get rid of bloat. If you've read my post on supplements vs whole foods , you'll know I am always a fan of food first.

But sometimes, like in the case of discomfort, gut pain, and bloating, supplements may be beneficial. Talk to your doctor who may suggest things like gas relief capsules and peppermint oil capsules, which are thought to help your digestive system to perform as it should.

A happy gi tract is one that's functioning well! Inflammation has a LOT to do with bloating. I know you'll find this information helpful! Even bit by bit is fine. This post contains affiliate links to products I use regularly and highly recommend.

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