Once, they go upward towards your belly button. Then, repeat the process for up to 10 minutes, always moving in a clockwise direction. Going counter-clockwise could make your problem worse. Here are some tips to make your massage more effective:. Do the massage at least once a day to see if it reduces your bloating.

There are many drugstore medications that could help relieve your gastrointestinal symptoms. They are typically how to reduce bloating overnight.

Medicines containing simethicone—like GasX—are effective at relieving bloating caused by gas. Pepto Bismol contains bismuth subsalicylate.

The medicine reduces bloat caused by overindulging in food and lactase aids like Lactaid reduce bloating due to a dairy intolerance. You can often find these medications in local pharmacies or grocery stores.

Ask a pharmacist if you are unsure which one to try. Frequent bloating could mean you need a long-term solution. Here are changes you can make to reduce chronic bloat. Gas is a common cause of bloating and can be easy to avoid with a change in diet.

Try eliminating different greens to reduce bloating from vegetables. The same goes for fruits and grains. You can try a low-FODMAP diet.

It reduces the amount of fermentable foods as well as those with oligosaccharides, disaccharides, monosaccharides, and polyols you eat. It is an elimination diet to determine which foods cause your bloating so you know what to avoid to prevent it.

The following are examples of foods eliminated throughout the diet. When you discover which foods cause your bloating, you can avoid them to reduce it. Another option is to avoid foods and beverages that cause excess air to gather in your stomach and intestines.

Chewing gum, drinking soda, and sparkling water all encourage air to enter your gastrointestinal tract. It can also happen when you drink through a straw.

As air travels through the system, it causes gas and bloating. A large meal is often the culprit of bloating. You might think that three meals a day is best and you would not be the only one. For years, research indicated that eating three moderately-sized meals was the best way to go.

However, recent research indicates that this likely is not the case. By eating four or five smaller meals, you can stay satisfied and avoid overeating. These effects can lead to more stable blood sugars, weight loss, and more consistent energy throughout the day. By incorporating complex carbs , protein, healthy fats , fruits, and vegetables, you can get all the nutrients you need throughout the day without feeling bloated.

Constipation is a common cause of bloating and increasing the amount of fiber you eat can help relieve it. Fiber is a carbohydrate that serves as a tool for your body to digest foods.

There are two types of fiber and both have positive health impacts. While soluble fiber can help you feel less hungry, insoluble fiber can help with the bloating caused by constipation.

Foods with soluble fiber include black beans, lima beans, broccoli, Brussels sprouts, avocados , sweet potatoes, turnips, pears, figs, apricots, apples, and carrots. Adults need fewer than 2, milligrams of sodium per day.

However, the U. Food and Drug Administration FDA reports that the average American consumes more than 3, If you feel bloated a lot, it could be because your sodium intake is too high.

It is easy to eat too much sodium because it is abundant in ultra-processed food. Both fast food and packaged grocery store foods tend to contain a lot of it.

Grains and meats are the largest culprits but soups, crackers, salad dressing and more can also contribute to increased sodium levels. Salt causes your body to retain water which is a cause of bloating. By watching the amount of sodium you take in, the bloating should gradually decrease.

When you smoke, you take in much more air than the average person. As you breathe in from a cigarette or vape pen, the air can travel into your digestive tract, causing you to bloat.

Trying to quit smoking overnight can lead to dangerous side effects so take it slow. Speak with your healthcare provider or an addiction specialist who can help you safely wean off of nicotine and get you out of the habit of reaching for it. Quitting nicotine can also increase your appetite, providing more opportunities to take in fiber which can also reduce your bloating.

Occasionally, bloating could mean that something more serious is going on in your body. It is a symptom of many health conditions. Your bloating combined with other symptoms could be a sign of IBS, celiac disease , Crohn's disease , ulcerative colitis , gastrointestinal blockage, endometriosis, gastritis, ascites, cancer, and pancreatic insufficiencies.

It is unlikely for bloating to lead to one of these health conditions, but it is important to be aware of them so you know to visit your healthcare provider if something seems off. For many of these conditions, prompt treatment is the key to a positive outcome.

You should see your healthcare provider if you experience the following:. These could be signs that something serious is going on that you can not fix by yourself.

Bloating is a condition that makes your abdomen feel too full or stretched out. There are many causes, ranging from minor to severe. By experimenting with different short-term and long-term remedies, you can help your body avoid bloat.

If other concerning symptoms arise, consult with your healthcare provider. Duffy EY, Hiremath PG, Martinez-Amezcua P, et al. Opportunities to improve cardiovascular health in the new American workplace. American Journal of Preventive Cardiology. AXA Health. Exercises to improve digestion.

Buffey AJ, Herring MP, Langley CK, Donnelly AE, Carson BP. The acute effects of interrupting prolonged sitting time in adults with standing and light-intensity walking on biomarkers of cardiometabolic health in adults: A systematic review and meta-analysis.

Sports Med. University of Michigan Health. Use limited data to select content. List of Partners vendors. Feeling bloated? It's natural and happens to everyone. While you don't need to get rid of bloating, there are ways to find relief from the discomfort.

While Charles Passler, DC, founder of Pure Change and nutritionist to celebrities like Bella Hadid and Adriana Lima, recommends preventing bloating with a balanced diet of organic veggies, gluten-free grains, and easily digestible proteins as well as minimizing alcohol intake and avoiding fatty, salty foods, we know that's not always realistic.

Fortunately, there are plenty of methods to reduce bloating quickly when you're already experiencing the pesky symptoms. Ahead, we spoke to Passler, family doctor Dr.

Nicole Swiner, and a few dietitians for 25 ways to get rid of bloating fast, so you can get back to your routine and feel your best. There are myriad things that contribute to bloat, including busy schedules and the convenience of a quick takeout meal—both of which can make it difficult to keep your digestive system in balance.

Then there are other factors, like dehydration, constipation, and PMS, all of which can leave you stuck with an uncomfortable, bloated stomach despite your best efforts. Among the most common causes of bloating is excess intestinal gas, usually caused by digestive issues like a food intolerance or even just your monthly cycle.

Registered dietitian and nutritionist Amy Shapiro details a few more specific causes:. According to Passler, herbal bitters—medicinal herbs and botanicals that have been preserved—are helpful in reducing bloating.

Digestive bitters activate receptors on your tongue that signal the production of more digestive juices down in your digestive tract. Mix up an elixir of sparkling water and herbal bitters—Passler recommends Angostura—to soothe a bloated stomach.

Other medicinal bitters claimed to aid with digestion include dandelion, gentian root, burdock, yellow dock, and Angelica. Diuretics can help draw water and excess sodium out of our bodies, as well as assist with digestion and gas.

Certain foods, like celery, fennel, asparagus, and lemon, are natural diuretics that Shapiro says we should consider incorporating into our diets to get rid of bloating.

Asparagine found in asparagus , on the other hand, "is an amino acid that acts as a diuretic and helps reduce water retention. Byrdie Tip. Asparagus actually has several key benefits—Shapiro says the inulin found in this food is a type of prebiotic fiber that supports gut health.

As you'll see throughout this list, certain superfoods may help you reduce bloating in multiple ways. Experts recommend women drink around 2. It will also flush out excess sodium, which holds on to water.

You also dilute the digestive enzymes your body needs for the effective digestion of proteins, carbohydrates, and fats. In a pinch, digestive supplements containing ingredients like amylase, lipase, protease, or HCL might help get rid of bloating quickly.

These key ingredients are meant to aid the digestive process and can reduce gas production. Incorporating a high-quality digestive enzyme capsule before big meals can make a world of difference in reducing bloating. Essentially, enzymes help your body better break down the food you consume and minimize indigestion and, in turn, excess bloating and gas.

Richard Lin, the CEO of microbiome wellness company Ombre, says certain probiotic strains—a. the good bacteria in our digestive system—have been shown to help get rid of bloating symptoms. 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.

When on the hunt for probiotics to relieve bloating, pharmacologist Kelly Heim , PhD, recommends "a high-quality, clinically studied probiotic supplement containing a few strains of both Lactobacillus and Bifidobacterium. It's important to note that the potency and survivability of probiotic supplements is a highly debated topic within the health and wellness industry.

According to Patricia Raymond , MD, a gastroenterologist based in Virginia, foods rich in potassium, like bananas, avocados, and sweet potatoes, may help regulate fluid retention, which may also manage—and reduce—bloating in the morning.

Experts agree that introducing fiber to your diet can transform your health, but it's a double-edged sword in that too much can actually backfire. 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.

Walk, do yoga, dance, or work on abdominal core strengthening exercises to alleviate bloating. Even laying down and bringing your knees to your chest and holding them there for 3 to 5 minutes can help.

Living with bloating can be uncomfortable. You may have stomach pain or just a sense of fullness. When it affects how your clothes fit, it can be frustrating. See your doctor to determine if the cause of the bloating is something more serious.

American Gastroenterlogical Association: Evaluation and management of belching, abdominal bloating, and distention. National Institutes of Health, MedlinePlus: Abdominal bloating. This content was developed in collaboration with ColonBroom , a leading fiber supplement company that helps users combat bloating, improve gut health, and foster a sustainable approach to weight loss.

This article was contributed by: familydoctor. org editorial staff. This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.

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Food Poisoning. Acute Bronchitis. Eustachian Tube Dysfunction. Bursitis of the Hip. High Blood Pressure. RSV Respiratory Syncytial Virus. Home Diseases and Conditions Bloating. What is bloating?

Symptoms Common symptoms of bloating include stomach pain, discomfort, and gas flatulence. However, if you have any of the following symptoms, along with severe bloating, call your doctor: Blood in your stool Noticeable weight loss without trying Vaginal bleeding between your periods, or if you are postmenopausal Nausea Vomiting Diarrhea Heartburn that is getting worse Fever due to an infection Causes Bloating happens when the GI tract becomes filled with air or gas.

Diagnosis Your doctor can generally diagnose the cause of your bloating through a physical exam in the office. Prevention Tips There are many ways to prevent and avoid bloating: Anything that gets you moving helps, including a brisk walk, yoga, and dancing.

Adding more fiber to your diet can help. This can be through whole wheat cereals and bread for example as well as leafy greens and apples. Although some vegetables, such as cabbage, broccoli, Brussels sprouts, turnips, beans, and lentils can cause bloating, other vegetables such as peppers, carrots, lettuce, radishes, and others are helpful when consumed on a regular basis.

More fiber also helps reduce constipation. Avoid chewing gum. Avoid using straws for drinking. Avoid talking a lot while eating. Reduce or avoid drinking carbonated drinks such as soda.

Reduce or avoid eating and drinking foods that include fructose or sorbitol. These artificial sweeteners are often found in sugar-free foods. Eat slowly. Avoid dairy products if you notice they cause gas and bloating. Quit smoking. Eat smaller meals more frequently. Treatment For temporary bloating, ask your doctor about over-the-counter medicines that relieve gas and bloating.

Living with bloating Living with bloating can be uncomfortable. Questions to ask your doctor Do I need a test to diagnose lactose intolerance? Why do certain foods cause me to be bloated when they never used to?

They reported improvements in bloating and other symptoms. Some evidence indicates that peppermint oil combats bloating and distension in people with IBS, but more research is necessary. Swallowing excessive amounts of air, known as aerophagia , can cause bloating. Avoiding rapid eating, chewing gum, and carbonated drinks may reduce bloating by lowering the amount of gas in your gut.

Light exercise, such as walking or cycling , may help reduce bloating after meals, according to some research from that focused on people with IBS. Additionally, regular exercise can help manage stress , a risk factor for bloating and other abdominal symptoms.

Other benefits of exercise include weight management and a lower risk of heart disease and other chronic conditions. Current guidelines recommend doing at least minutes per week of moderate-intensity exercise, such as brisk walking.

Light exercise like walking or cycling may help clear gas from your bowels and stomach, thereby reducing bloating. Rapid weight gain can occur for various reasons and may increase the risk of bloating.

This may be due to visceral emotional changes linked to digestion through the gut-brain axis, which links digestive functions with those of the brain. They can advise on weight management strategies and may investigate to see if there is an underlying cause.

Recent weight gain can lead to bloating. Bloating often involves a physiological reaction in the digestive system. Typically, when you eat, your diaphragm rises and the front wall of your stomach contracts to create more space without pushing out your belly.

When bloating happens, the diaphragm — a muscle just below the ribs — presses down on the stomach, causing it to protrude. This technique enables you to see how your muscles are reacting on a screen.

Some research suggests it may help you retrain your muscles to prevent bloating. Biofeedback is a therapy that helps retrain these muscles to relax and relieves the symptoms of bloating and distension.

Taking some light exercise, such as a walk, after eating may help reduce bloating in the short term. Water can help reduce the risk of constipation, which can be a cause of bloating. It is also beneficial for overall health.

Instead, wait for 1 hour after eating to have a drink of any kind. Maintaining a healthy diet and weight, promoting good bowel habits, and getting regular exercise may help reduce bloating.

If specific foods appear to trigger bloating, avoiding or eliminating these foods may help. If you have IBS, a low FODMAP diet — and potentially products like probiotics or peppermint oil — may be helpful.

Bloating usually subsides as your body digests food, while additional body fat gain persists over time. When the bloating goes down you will not notice that your weight is lower. If you lose body fat , you should see your weight fall. Bloating has been linked to recent weight gain and often affects people with obesity, but there is no evidence that it leads to weight gain.

Bloating is a common condition caused by a wide range of dietary, lifestyle, and health factors. If you need help finding a gastroenterologist, then check out our FindCare tool here. Try this today: I always find that a light walk after eating helps reduce bloating and is a great way to get in some exercise and fresh air.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.

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Health Conditions Discover Plan Connect. Nutrition Evidence Based 12 Great Ways to Get Rid of Bloating. Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By Elise Mandl, BSc, Msc, APD — Updated on October 11, Find the cause Limit triggers Lactose Bowel habits FODMAP Probiotics Potions, salt, and fat Peppermint Swallowing air Exercise Weight gain Biofeedback FAQ Bottom line.

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Read more about our vetting process. Was this helpful? Identify the cause of bloating. Find support at PlushCare. Limit foods and activities that trigger bloating. Check for lactose intolerance. Support regular bowel habits to alleviate constipation. Try a low FODMAP diet.

Try probiotic supplements. Eat smaller portions and limit salt and fat. Try peppermint. Avoid swallowing too much air.