wecastonlineHave you ever enjoyed a delicious meal only to feel immediately bloated afterward? Or, perhaps you notice bloating during your period every month or when you travel. If you’re constantly wondering how to reduce bloating so you can feel better (and actually enjoy your day), you’re not alone.
Although it’s frustrating and uncomfortable, bloating is a natural part of life—and it’s typically caused by gas buildup from normal, everyday activities like eating and drinking. “Gas can accumulate in the intestines when you swallow air while eating, or when the bacteria in the colon breaks down food that wasn’t fully digested in the small intestine,” says Jordan Hill, RD, a nutritionist at Top Nutrition Coaching. Another common cause of bloating is constipation, but hormonal fluctuations may also be to blame.
Apart from bloating in the abdomen, you can also feel puffy in your hands, feet, and even your face, adds Molly Kimball, RD, CSSD, the founder and director of Ochsner Eat Fit nonprofit initiative and host of the FUELED podcast.
On most occasions, bloat goes away on its own. 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.
What causes bloating in the stomach?
You might have irritable bowel syndrome (IBS).
“Bloating is one of the symptoms of a common digestive problem known as a disorder of the gut-brain interaction,” says Kim Kulp, RD, a gut health nutrition expert. “Since the communication between the gut and brain plays a major role, diet and stress management are some of the most effective treatments.”
It could be your eating habits.
“Many people feel bloated after a holiday meal or when trying a new diet,” says Kulp. “Since larger meals sit in your stomach longer, it is normal to feel a bit bloated.” Sometimes, eating healthier and including more fruits and vegetables can surprisingly lead to more discomfort, Kulp says. “A sudden increase in high-fiber foods can cause gas and bloating.” The best way to eat better and feel better is to make diet changes slowly, giving your gut a chance to adapt.
You might be constipated.
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).
1. Add probiotics to your diet.
Probiotics are important for gut health, and you can get them in both food or supplement form. “Yogurt is one of the easiest ways to get probiotics in your diet,” says Courtney Schuchmann, RD, a nutritionist at University of Chicago Medicine. “You can also eat fermented vegetables, like sauerkraut, or things like kombucha and kefir—but be cautious, because those products may also contain a lot of sugar, which can be counterproductive for GI health.”
If you opt for probiotic supplements, Kimball recommends the ones you find in the refrigerator since refrigeration may help preserve the live active cultures. Just chat with your doctor before adding any new supplement, including probiotics.
2. Stay hydrated.
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!
3. Watch your salt intake.
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 2,300 milligrams of sodium per day (that’s just one teaspoon of salt, FYI).
4. Add more potassium to your diet.
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.
“Potassium can help the kidneys get rid of salt, which may help with water retention,” says Dr. Bechtold. If bananas aren’t your thing, oranges and strawberries are also good sources of potassium.
5. Don’t skip the skin on fruits.
Put down the fruit peeler. In fruits like apples and pears, the skin is where you find insoluble fiber, a.k.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.
6. Be mindful of the bubbly.
I know, it’s amazing, but there’s a side effect to all that no-cal seltzer sipping—belly bloat.
“Carbonated beverages may add air in the GI tract,” says Dr. Bechtold. “The more air that is trapped, the more bloating [you’ll have].” Replace some of your sparkling water with the flat bottled or tap kind, and see if there’s any improvement. 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.
7. Consider an OTC option.
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. “About 80 to 120 milligrams of a chewed tablet with meals can help,” he says. (Remember, it never hurts to check in with your doctor before trying any new supplement or medication.)
8.Work up a (light) sweat.
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. Bechtold. 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!
When To See A Doctor For Bloating
“If you notice any sudden changes in your body, it is always important to seek medical advice,” says Kulp. “Bloating can have many causes, and it is important to be sure it is not something serious.” For example, if you think your stomach looks pregnant, then you might be dealing with something called abdominal distention, which might indicate a more serious issue, Kulp says.
Angela Houlie, RDN says to look out for digestive issues. “If chronic diarrhea or constipation persists, [and if avoiding trigger foods does not help], or you see blood in the stool, then it is time to see a doctor.” If bloating is accompanied by water retention, it might indicate a deeper issue like ascites, requiring immediate medical attention, she adds.
Frequently Asked Questions
Should I get a food sensitivity test?
“While it may sound like a great idea, these tests are expensive and do not actually measure food intolerances,” says Kulp. “Too often the results include long lists of foods you should not eat, which can cause unnecessary diet restrictions that can lead to a lack of nutrients and more stress.”
Should I do a home stool test?
“In the future, we may see home stool tests that can tell us what we should or should not be eating to improve bloating,” says Kulp, “but we are not there yet. While these tests can tell you what microbes are found in your sample, we do not yet know how much of each microbe we should have to be healthy. If stool tests are recommended to help with your bloating, make sure they are the ones ordered by your doctor.”
Do I have to stop eating gluten and dairy?
“Some people with bloating feel better if they avoid gluten and/or dairy, but for others, cutting these foods out of their diet does not help at all,” says Kulp. “It is so important to learn what foods may actually be causing you problems, and not to restrict any foods you do not have to. More variety in the diet is both happier and healthier.”
