", When on the hunt for probiotics to relieve bloating, Kelly Heim, PhD, a pharmacologist specializing in natural products and personalized medicine, recommends "a high-quality, clinically studied probiotic supplement containing a few strains of both Lactobacillus and Bifidobacterium." "I'm almost never just eating a meal—I'm also on my computer or watching television or scrolling through my phone," admits Lindsey Metrus, Byrdie's senior editor. Cayenne pepper, a type of capsicum annuum, stimulates digestion, eases gas, and can relieve pressure and cramping. It's basically a bloated belly's most formidable match when you're in a bind, so toss a teaspoon into your drink of choice. (Another side effect of taking probiotics? Bloating happens to everyone. Add two to five drops to an 8-ounce glass of water and drink after meals. Moreover, yogurt can also help you lower the amount of bloating. Fortunately, there are ways to combat belly bloat for quick relief from even the worst symptoms of this pesky digestive problem. These key ingredients aid the digestive process and can reduce gas production. A further benefit, Scott and Dawn explain, is relief from menstrual cramps that cause bloating. 18. Clove oil may help reduce bloating and gas by producing digestive enzymes. It's an unfortunate fact of life that we all feel bloated from time to time. Dandelion helps the body in other ways, too. Compression socks are tight stockings that apply gentle pressure to your legs and ankles. Oftentimes for women, she adds, water retention is a big cause of bloat. Various over-the-counter remedies can treat bloating -- Beano can help digest gas-causing vegetables, lactase supplements can address dairy issues and Pepto Bismol or simethicone can relieve gas. Peppermint can also reduce bloating and make you feel better. : Various over-the-counter remedies can treat bloating -- Beano can help digest gas-causing vegetables, lactase supplements can address dairy issues and Pepto Bismol or simethicone can relieve gas. "Yoga is an excellent way to stretch abdominal muscles and improve movement throughout the intestines," Passler explains. This Supplement Just Might Be the Answer to Better Digestion, 5 Simple Things I Do When I Feel Bloated That Make Me Feel Better Instantly, Want a Flatter Belly? Note: Gas caused by irritating bowel syndrome can be treated with a 10 -minute walk! Here's a super simple yoga stretch sequence Weible suggests for when you're feeling bloated: The name says it all. The more you drink the less bloated you’ll be. If you are experiencing gas, a 10-minute walk can help you a lot to get rid of gas or bloating fast. In a pinch, digestive supplements containing ingredients like amylase, lipase, protease, or HCL can help get rid of bloating quickly. Medium-chain triglycerides (MCT, for short) are a unique form of fat that requires less energy and fewer enzymes to be digested. Gas relief capsules are recommended for excessive bloating causing pain and discomfort. Our model is wearing Aday Fast Forward Bra ($55, thisisaday.com) and Tory Sport Chevron Leggings ($125, torysport.com). This allows you to stretch more deeply. FODMAP foods include wheat, legume, milk, yogurt, and certain fruits and veggies (like blackberries and lychee). Bananas include potassium, and this helps you prevent bloating without any hassle. Glowing skin). Both Samit and Nicole Granato, a women's health specialist, recommend drinking it to boost the de-bloating process. Peppermint is a popular herb for several stomach issues. Distension is a visible or measurable increase in abdominal size. It's important to mention that some people are more sensitive than others when it comes to retaining water. How to Relieve Bloating Fast While addressing the root cause of bloating such as intestinal permeability , food sensitivities , bacterial overgrowth, or general gut dysbiosis takes time and a strategic protocol put together by a nutritional professional, there are a few ways to remove the symptoms of bloating quickly. At least 20 minutes of exercise a day is the benchmark you should be working toward. People tend to wear compression socks on long flights to help with blood flow. When bloat is caused by water retention, brewing up a cup of dandelion tea may be the solution. Instead, try to single out which foods cause the most immediate bloating and be more mindful about avoiding them. No matter the bloating culprit, the good news is that you can get back on track fast by loading up on these 34 foods that reduce bloating, according to nutritionists. It also contains fiber that acts as a prebiotic and promotes a healthy digestive tract." Mix yourself up an elixir of sparkling water and herbal bitters—Passler recommends Angostura—to soothe a bloated stomach. To slow their growth, you can reach for live, good bacteria that work to counteract excessive buildup. "Multitasking with some sort of digital distraction leads to overeating or scarfing down food hurriedly, which (you guessed it) translates to poor digestion. Bloating is a common digestive problem, usually caused by certain foods and ingredients. Bloating usually happens when excess gas builds up in the stomach or intestines. Specifically, opening up your hips and twisting your torso. If you’re wondering how to relieve bloating with herbs, give sweet fennel, pasque flower, ginger or mint tea … The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Clove oil has traditionally been used to treat digestive complaints, including bloating, gas, and indigestion. She was an assistant editor for the site for over a year before starting as a contributing freelance writer. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. They work to boost circulation to the legs as well as promote lymphatic drainage and prevent blood from pooling in the veins. is a nationally recognized nutrition expert, holistic cannabis practitioner, and best-selling author. If you're looking for innovative or alternative methods to remove excess sodium (which can lead to water retention), Shapiro cites adding infrared sauna and dry brushing to your daily routine, both of which also have a host of other beneficial effects. "But this is something you can do anytime and almost anywhere that can help make you feel a little bit better.". The answer is papaya, this tropical fruit from Mexico relieves bloating and constipation fast. "Some people may have to be a little more conscious of pressing [their back] down.". Papayas are also a good source of: Richard Lin, the CEO of microbiome wellness company Thryve, notes studies have shown certain (but not necessarily all) probiotic strains—aka the good bacteria in our digestive system—can help relieve symptoms of bloating. For a boost of healthy bacteria (read: probiotics), Shapiro suggests, "plain whole fat Greek yogurt that will smooth digestion and keep your belly flat, too. "Stretching is going to help open things up a little bit, and it can be really relieving. "Enjoy bananas by adding to smoothies, as a snack, or freeze, and make 'nice' cream!" Certain foods, such as, celery, fennel, asparagus, and lemon, are natural diuretics that Amy Shapiro MS, RD, CDN, registered dietitian and founder of Real Nutrition, says we should consider incorporating into our diets if reducing bloat is top of mind. 7. Here are 11 evidence-based ways to reduce bloating. "Ginger is great for de-bloating," Scott and Dawn explain, "whether you make ginger tea or have fresh juice with ginger or a smoothie in which you include ginger. But the banana is the best to reduce bloating, gas, and stomach pain fast. You should start medication after consulting with the required doctor. Bring the heat—Rest a heating pad or warm water bottle on your abdomen to help relieve bloating fast and ease the discomfort. Fennel essential oil may help to ease bloating. Check out the 17 best foods to relieve … She holds a B.A. Weible explains that when your hips are tight, your pelvis tilts and presses against your digestive organs. 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. Here are expert-approved tips for relief. Snyder likes Solluna's Feel Good Digestive Enzymes. "Women who frequently gain weight in the abdominal and stomach area do so because of digestion issues, hormonal balance, and bloating," Granato explains. "Try to keep your lower back and tailbone as close to the mat as possible," she adds. 8 – Take a gas relief capsule. Along with taking a daily probiotic, she recommends adding in foods that naturally contain probiotics like sauerkraut, kimchi, or bone broth. Holistic nutritionist Kimberly Snyder adds, "I cringe when I see people drinking ice-cold liquids during meals. Instead, she recommends sipping on lukewarm water or hot tea—just make sure you sip slowly and don't chug. If you suffer from chronic constipation, dietary strategies may prove most effective in remedying bloat. "Though if your bloating is caused by too much intestinal gas, then avoiding such 'high FODMAP' foods may indeed help.". What Relieves Bloating Fast? "This is going to let you open up the hips a little bit and stretch through your back," Weible says. Another benefit of ginger is some of the antioxidants, which help to soothe the digestive tract and flush out some of the toxins that cause inflammation and bloating. Mix Up A Delicious Detox Drink for Bloating. Grab your mat and do a few easy poses (asanas) to stretch out your tummy. This will impede the digestive process by diluting gastric juices, such as your HCL, and cooling your overall digestion at a critical time. SELF does not provide medical advice, diagnosis, or treatment. Christie has been writing for MyDomaine for almost two years. Sure, Midol helps relieve this PMS symptom, but Gans says you can skip the meds and try quinoa instead. This study found that over a 12-week period, subjects who got MCT oil lost about two pounds more than the control group.". HOW TO RELIEVE BLOATING FAST TIP # 9 – Eliminate or cut down on sodas. 4.Coriander Not only will chewing slowly encourage healthier digestion and, in turn, less bloat, but it will also speed up your metabolism (yes, really). After a lifetime of bloat, she decided to try traditional Chinese medicine to ward off some of her discomfort. A further benefit, they explain, is relief from menstrual cramps that cause bloating., A research review published 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 with abdominal bloating.. The antispasmodic and relaxant nature of peppermint tea can relieve gas and spasms (1). ... Whatever gas symptoms you experience—burping, passing gas, belly pain, or bloating—while unpleasant or even embarrassing, know that these are all normal bodily functions. Stomach problems can also be a cause of a bigger issue, like irritable bowel syndrome. A nice yoga session (even 10 to 15 minutes per day) can do wonders for your digestive system. And like cayenne pepper, turmeric is a detoxifying spice as well. Scott and Dawn recommend adding a teaspoon to water, tea, juice, or a smoothie. It’s also great for those who feel queasy, which can lead to some inflammation. Those that fall into the FODMAP (short for fermentable oligo-, di-, mono-saccharides, and polyols) category are notorious bloat-inducers. Unfortunately, busy schedules and the convenience of a quick takeout meal can make it difficult to stay on track. 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