As well as this, it can upset the gastrointestinal tract which could lead to a bloated stomach as well. This is because we tend to swallow more air than normal when using a straw, compared to when we drink without one. This is because it contains tannins, which are antioxidants, but they can cause gas build up.

Are there any foods and drinks that can actually reduce bloating? As well as this, avocados are a great source of potassium, which is a key mineral in balancing body fluids and sodium levels and therefore reduce water retention.

Berries are one of the healthiest snacks to add to your diet, but they can also help with your bloating! As lots of berries come with a healthy dose of fibre, this can support your gut health and soften stools which can prevent stomach bloating.

Whether for breakfast or a mid-afternoon snack, yoghurts have been a staple part of the western diet for many years now. But the probiotics in them can also have a positive impact on bloating and abdominal distension.

As well as being a great source of fibre, bananas are also packed with potassium which as stated previously is essential for regulating fluid and sodium levels which can impact bloating.

Packed with both fibre and inulin, the latter of which is said to support gut health and increase the frequency of bowel movements which could prevent bloating. Look no further than quinoa.

Full of goodness like fibre, protein and antioxidants which combat bloating. While not the most exciting beverage out there, water is the original and possibly the best when it comes to our health. but apple cider vinegar might be the key to ease chronic bloating.

Apple cider vinegar contains a probiotic, which adds a dose of good bacteria and helps balance the bacteria in your gut. Add a tablespoon to a cup of warm water this is the most palatable way to drink it and sip before and after a meal.

Drinking lemon water has many different health benefits, but it can also prevent bloating by loosening toxins in the gut. Pineapples contain bromelain enzyme which is said to reduce inflammation and stimulate the digestive system which may help to reduce bloating.

Made from either fermented black tea or green tea, kombucha is rich in probiotics which can really help with gut health and therefore bloating. Coconut water is a beverage that is high in potassium as well as electrolytes, which helps to regulate fluid levels in our body, making it a great drink for reducing bloating.

The polyphenolic compounds in green tea hold antioxidant and anti-inflammatory properties, making green tea the ideal choice for beating the bloat. For centuries, people in Asia and the Middle East have sipped mint tea with a meal to help digestion based on traditional use.

It also comes with serious scientific backing — peppermint has been shown to relax gastrointestinal tissues 27 and help relieve the symptoms of indigestion 28 , both of which can help prevent bloating. Considered a digestive aid for many years, fennel tea can be made from crushing fennel seeds or it can be bought from health shops.

What makes it so great for our stomachs is that it is fibre rich and has microbial properties that can get rid of bacteria that causes gas.

Used for stomach problems throughout history, ginger is said to speed up the emptying of the stomach, help digestive issues, reduce intestinal cramps and bloating. Green tea helps reduce gas in the digestive tract, making it ideal after a spicy or fatty meal. There are various different food sources and drinks that can cause bloating, but thankfully there are many that can alleviate or reduce it too.

Ever suffer with bloating or discomfort but don't know why? The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies.

Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Masters Degree in Toxicology and BSc Hons in Medical Biochemistry. Shop now. Save article. Health Hub Home Conditions Digestive Health 19 home remedies for a bloated stomach. These beverages can help tame a swollen tummy and leave you feeling back to your usual self.

What is a bloated stomach? A bloated stomach is when your gastrointestinal tract or GI, tract is filled with air or gas. This makes your stomach feel full, tight and may actually appear larger than normal.

What foods make you bloated? Sprouts Likewise, sprouts are classed as another cruciferous vegetable that could cause bloating as they also contain raffinose.

Cauliflower You guessed it, cauliflower also contains raffinose which means that this tasty vegetable can also lead to bloating in some instances. Lentils Another type of nutritious food that could lead to bloating are lentils. These also contain raffinose so could end up leaving you feeling bloated.

However, soaking or spouting the lentils beforehand may help to prevent this. What drinks make you bloated? There are a number of different drinks that may cause you to bloat. Coffee Although it can help you visit the loo, coffee is also known to be a cause of bloating in some people.

Apple juice It may be just the thing with breakfast, but apple juice can also give you a bloated tummy come mid-morning. Bloated from alcohol Due to it being an inflammatory substance, drinking alcohol may cause swelling in the body.

Diet drinks Diet drinks often include artificial sweeteners such as sucralose. It has been found that sucralose can cause IBS symptoms such as bloating.

Can caffeine cause bloating? Bananas As well as being a great source of fibre, bananas are also packed with potassium which as stated previously is essential for regulating fluid and sodium levels which can impact bloating. Learn more about the low-FODMAP diet.

Talk to a nutritionist about your fibre intake. Fibre is needed to maintain regularity and prevent constipation which can contribute to bloating. Insoluble fibre will become your new best friend if your bloating is being caused by irregular bowel movements or constipation.

Raw plant foods are fibre rich but can be more difficult to digest so stick to cooked foods whilst on any gut healing program. Find out more: Are you eating enough fibre?

Prebiotics are a type of fibre, found in certain fruits and vegetables, that selectively feed the friendly bacteria residing in our gut.

Ensuring your diet contains an adequate amount of prebiotics will also help manage bloating, so try including foods such as bananas, leeks, asparagus, artichoke, and onions.

This will help to increase the diversity and number of friendly bacteria in your gut. Optibac Probiotics One Week Flat is a good source of the prebiotic, FOS fructooligosaccharides , as well as probiotic bacteria.

Beans, pulses, and lentils are an excellent source of plant based nutrition but are renowned for being gassy foods alongside other vegetables such as the brassicas. However these foods do not need to be removed from the diet if you prepare them properly.

You can build tolerance by eating them in moderation and allowing your gut bacteria to adapt - our gut bacteria colonies change according to what we eat. It is important to soak beans and legumes overnight for 12 hours, and discard the soak water, to reduce the gas producing potential to bloat.

You can also try adding the seaweed Kombu whilst cooking them, as this makes them easier to digest. Pathogenic bacteria thrive on sugar so reducing your intake of high carbohydrate and sugary foods will help to prevent fermentation in your gut.

Our gut microbiome consists of an ecosystem of microorganisms that outnumber the amount of human cells in our bodies Our microbial ecosystem is essential for maintaining normal gastrointestinal function and is directly influenced by our diet and lifestyle choices. Learn more about our gut microbiota by reading: All About The Microbiome.

Certain strains of probiotics have been shown to reduce symptoms of IBS and bloating. You may like to read the article: Which probiotics are for IBS? When choosing a supplement it is worth spending some time to find quality strains that have good clinical evidence behind them A compromised microbiome with an imbalance of good and bad bacteria may result in gut complaints, so by introducing a probiotic supplement we can support a healthier balance of microbes and reduce symptoms of gas and bloating.

If you experience frequent bloating then a probiotic supplement may help by introducing more friendly bacteria such as Lactobacillus and Bifidobacteria , and more specifically strains such as Lactobacillus acidophilus NCFM ® that has been shown to reduce bloating and other IBS symptoms. Lactobacillus acidophilus NCFM ® can be found in Optibac Probiotics Every Day EXTRA.

Healthcare professionals can read more about Lactobacillus Acidophilus NCFM ® on the Probiotics Database. Heal your gut with nourishing foods that promote a good balance of bacteria in your microbiome.

Having a healthy microbiome helps reduce inflammation in the gut, which keeps your gut lining healthy, and therefore prevents undigested food from passing into your bloodstream. Fruits and vegetables contain fibre which are needed by our gut bacteria to support the production of short-chain fatty acids SCFAs.

These SCFAs are important in maintaining the integrity of the gut lining, regulating immunity, and supporting gut-brain-axis communication Healing foods to consider include:. Staying well hydrated with water and digestive herbal teas such as fennel, ginger, lemon, and peppermint will support the movement of food through the digestive tract.

Avoid drinking large quantities close to food however, so as not to dilute your digestive juices. Reducing sugary and carbonated beverages will also help to reduce gas in the intestine. Manage your stress and support digestion by practicing focused breathing exercises before meals.

BREATHE in for 5 and out for 10 for 3 rounds before eating your meals. Regular exercise and short walks after meals can aid digestion.

What relieves bloating fast? Fluids also help make sure fiber can do its job correctly. Staying hydrated is essential for beating bloating, but when it comes to beverage choices, choose wisely.

Your best bet is plain water, water infused with fresh fruit slices or herbs like lemon, grapefruit, basil, etc. More often than not, some of these foods might be the culprit:.

Being active helps your digestive system function optimally, since it can fight constipation, keep circulation moving and move lymphatic fluid throughout your body.

Try to get the most benefits from exercise by doing something active most days of the week for at least 30—60 minutes. And skip the sugary sports drinks afterward! Wondering if your workout can ever make you more bloated?

In some cases it can, especially if you overdo it. Overtraining causes the body to go into a stressful state. This causes the the adrenal glands to release more of the stress hormone cortisol.

Make sure your exercise routine supports your overall health and makes you feel better , not the opposite, causing disturbed fluid levels, poor digestion and added stress. Stress and anxiety impact digestion in a big way.

Within the lining of your gastrointestinal tract lives a network of circuitry tissue that communicates via hormonal and chemical messages to your central nervous system, called the enteric nervous system ENS. Your brain triggers the ENS to produce enzymes, saliva and secretions to help with digestion, along with controlling hormones responsible for your appetite.

Being anxious or sad can cause changes in this line of communication. Your brain then diverts attention away from proper digestion in an effort to conserve energy and use it elsewhere. High amounts of stress increase cortisol levels. This can alter blood sugar levels and change the way that other hormones are secreted, sometimes causing you to become overly hungry, constipated and to store fluids.

The solution? Do what you can to practice mindful eating and to lower stress however possible, including exercise, meditation, prayer and spending more time doing things you love.

Popular Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse. More Health Dr. Axe on Facebook Dr. Axe on Twitter 70 Dr. Axe on Instagram Dr. Considered a digestive aid for many years, fennel tea can be made from crushing fennel seeds or it can be bought from health shops.

What makes it so great for our stomachs is that it is fibre rich and has microbial properties that can get rid of bacteria that causes gas. Used for stomach problems throughout history, ginger is said to speed up the emptying of the stomach, help digestive issues, reduce intestinal cramps and bloating.

Green tea helps reduce gas in the digestive tract, making it ideal after a spicy or fatty meal. There are various different food sources and drinks that can cause bloating, but thankfully there are many that can alleviate or reduce it too.

Ever suffer with bloating or discomfort but don't know why? The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies.

Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Masters Degree in Toxicology and BSc Hons in Medical Biochemistry. Shop now. Save article. Health Hub Home Conditions Digestive Health 19 home remedies for a bloated stomach.

These beverages can help tame a swollen tummy and leave you feeling back to your usual self. What is a bloated stomach? A bloated stomach is when your gastrointestinal tract or GI, tract is filled with air or gas. This makes your stomach feel full, tight and may actually appear larger than normal.

What foods make you bloated? Sprouts Likewise, sprouts are classed as another cruciferous vegetable that could cause bloating as they also contain raffinose. Cauliflower You guessed it, cauliflower also contains raffinose which means that this tasty vegetable can also lead to bloating in some instances.

Lentils Another type of nutritious food that could lead to bloating are lentils. These also contain raffinose so could end up leaving you feeling bloated. However, soaking or spouting the lentils beforehand may help to prevent this. What drinks make you bloated?

There are a number of different drinks that may cause you to bloat. Coffee Although it can help you visit the loo, coffee is also known to be a cause of bloating in some people. Apple juice It may be just the thing with breakfast, but apple juice can also give you a bloated tummy come mid-morning.

Bloated from alcohol Due to it being an inflammatory substance, drinking alcohol may cause swelling in the body. Diet drinks Diet drinks often include artificial sweeteners such as sucralose. It has been found that sucralose can cause IBS symptoms such as bloating.

Can caffeine cause bloating? Bananas As well as being a great source of fibre, bananas are also packed with potassium which as stated previously is essential for regulating fluid and sodium levels which can impact bloating.

Asparagus Another great food for helping with bloating is asparagus. Drinks that help with bloating And there are even more drinks that could help with bloating Water While not the most exciting beverage out there, water is the original and possibly the best when it comes to our health.

This, in turn, minimises constipation and bloating. Too much bad bacteria in your gut produces excess gas, which causes a bloated stomach.

Lemon water Drinking lemon water has many different health benefits, but it can also prevent bloating by loosening toxins in the gut.

This makes it a great drink for bloating. Pineapple smoothie Pineapples contain bromelain enzyme which is said to reduce inflammation and stimulate the digestive system which may help to reduce bloating.

Teas for bloating There are even some teas that may help! Green tea The polyphenolic compounds in green tea hold antioxidant and anti-inflammatory properties, making green tea the ideal choice for beating the bloat.

Peppermint tea bloating For centuries, people in Asia and the Middle East have sipped mint tea with a meal to help digestion based on traditional use. Fennel tea Considered a digestive aid for many years, fennel tea can be made from crushing fennel seeds or it can be bought from health shops.

Does green tea help bloating? You also asked Can coffee cause bloating? Can water cause bloating? Understanding the importance of a healthy gut. How your gut health impacts more than just your digestion Ways to fit wellness into your day.

Listen here. Last updated: 13 June Bhupesh started his career as a Clinical Toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products.

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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. 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. Being more prone to bloating than men, women are likely to experience several of these days each month around the time Mother Nature arrives for her monthly visit. Although bloating is normal, the feeling is still unpleasant. Thankfully, there are some easy at-home remedies for reducing bloating.

Certain types of foods have been shown to reduce bloating by flushing out excess water, aiding digestion, and helping to reduce water retention. Try eating these types of foods to beat the bloat:.

Fiber will help bloating in cases where poor digestion is to blame. The reason for this is that too little fiber can cause constipation, which leads to bloating. Eating too much fiber too quickly can have the opposite effect, however, and actually cause you to become bloated and gassy.

Diuretic foods get rid of unwanted fluids in the body by increasing urine production. Magnesium relieves bloating caused by constipation or indigestion through neutralizing stomach acid and relaxing the muscles in the walls of the intestines.

Anti-inflammatory foods reduce bloat by decreasing inflammation in the digestive system caused by toxins like sugar, processed grains and meats, artificial food additives, and alcohol.

Fortunately, there are many types of foods that fight inflammation. If you're looking to reset your eating habits, check out our Busy Person's Guide to a 7 Day Cleanse. Consult with your doctor to learn what might be causing your bloating.

Home Find a Doctor About Us Resources Blog. Eat Certain types of foods have been shown to reduce bloating by flushing out excess water, aiding digestion, and helping to reduce water retention. Try eating these types of foods to beat the bloat: Fiber will help bloating in cases where poor digestion is to blame.

Ex: Unpasteurized yogurt, bananas, onions, raw garlic, asparagus, dark chocolate, sauerkraut, kombucha Diuretic foods get rid of unwanted fluids in the body by increasing urine production. Ex: Lemons, apple cider vinegar, celery, oats, ginger, cranberry juice, eggplant, tomatoes, cucumber, watermelon Magnesium relieves bloating caused by constipation or indigestion through neutralizing stomach acid and relaxing the muscles in the walls of the intestines.

Ex: Mostly leafy greens, like spinach and chard, but also banana, fig, dark chocolate, almonds, avocado, black beans, and pumpkin seeds Potassium helps the kidneys get rid of excess sodium, reducing bloating.