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Go to Series Main Page. A swollen, bloated abdomen can make your whole body feel heavy and weigh down your mood. While there are many smart strategies for preventing bloating, sometimes it happens, and you just want to feel better fast. You might have noticed that your midsection is blowing up more often.

Among the reasons that bloating occurs, one important factor is age. AARP Membership. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP The Magazine.

Join Now. Uncomfortable bloat could come from several issues, or a combination of them, including a lack of fiber in your diet, irritable bowel syndrome IBS , a food intolerance or small intestine bacterial overgrowth SIBO or a serious condition such as colon cancer.

There are also many foods that can trigger bloating. Dairy products, broccoli, beans, lentils and other high-fiber foods, artificial sweeteners and carbonated drinks are just a few examples. Bloating is a common symptom, says Amy Bragagnini, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

It is important to have a few strategies to relieve gas and bloating and improve digestion. A few minutes of low-impact exercise, like walking, can help your body digest and expel extra air, Torkos explains. Walking helps to strengthen muscles in the gut and stimulates the movement of waste through the colon.

You don't need to exercise for long — a to minute walk is sufficient, Smith adds. A study published in Gastroenterology and Hepatology From Bed to Bench concluded that short-term physical activity could be effective in relieving abdominal bloating symptoms. Privacy Policy.

You can place a hand over your middle to feel the abdomen move up and down, which means you are breathing from the diaphragm, she says. Target Optical. This increases involuntary contraction and relaxation of the muscles of the intestine  peristalsis , relaxes the body and helps damp down the perception of signals from the gut, she says.

The position of your midsection can help or hinder peristalsis. Begin by kneeling on the floor, Next, lean forward, keeping your butt on your heels, and rest your forehead on the floor, with your arms by your sides on the floor, palms facing the ceiling. Hold the pose for deep breaths.

Happy Baby pose is another option: Lie on your back and bend your knees to your chest, with the bottoms of your feet facing the ceiling. Grab the bottom of your left foot, or left ankle, with your left hand, and hold your right foot or ankle with the other. Hold position for deep breaths.

Try placing a hot-water bottle or compress on your belly as you lie on your back. Alternatively, take a warm bath. Relaxation can lead to relief, according to Smith. Lying on your back, give yourself a gentle abdominal massage to help increase peristalsis, suggests Smith.

Trace your colon with your hands. Starting on the right side, massage across, under the ribs, and then down the left side, and over the middle. Slow breathing may enhance the exercise. Certain herbs deliver carminative gas-relieving properties that can help expel gas. Chamomile is medicinal herb and antioxidant that has long been considered a nerve-calmer as well as a digestive relaxant.

Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. If you are nervous because there are people around you, such as coworkers, you may be too tense to allow your body to expel gas.

But holding in gas may increase tension and abdominal pain. Walk away as soon as you can; a change of scenery may help you relax. If you are worried about a foul odor, consider using a flatulence deodorizer pad, Torkos says.

These reusable cloth pads made of activated charcoal help to neutralize the smell of gas. They are inserted into your underwear and stay in place with two-sided tape. Peppermint oil comes in small capsules with coating that helps avoid heartburn and delay their digestion. Peppermint is a natural antispasmodic that can help muscles relax, according to UCLA gastroenterologist Didi Mwengela, M.

And see a doctor if symptoms persist. These products are not long-term solutions. Just started taking a new-to-you medication? The unfamiliar drug may be behind your bloat. Constipation-related gas and bloating is a side effect of many medications.

Work with your doctor to figure out if the medication, the dose or the way you take it is causing constipation, gas or bloating.

It may be a temporary side effect. Note: Do not adjust or stop any medication without consulting your doctor.

Depending on the cause, and your individual case, a gastroenterologist GI should be able to help you ease the severity of the bloating that you are experiencing. These doctors specialize in digestive disorders and use prescription medications such as antibiotics, antispasmodics and neuromodulators to help treat symptoms and underlying conditions.

Yes, you might pass a little gas. But that might be just what your body needs. Oftentimes for women, she adds, water retention is a big cause of bloat.

But if it's just a buildup of air, relieving yourself can be, well, a big relief. Here's a super simple yoga stretch sequence Weible suggests for when you're feeling bloated:.

The name says it all. Here's how to do it: Lie on your back and pull your knees into your chest with both hands. By Amy Norton. By Julia Ries. By Ayana Underwood. Reach your arms out to form a T, and try to keep your knees and hips in line with each other as you draw them toward the floor.

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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Save this story Save this story. Amber Venerable. Most Popular. I Was Diagnosed With Colon Cancer at Here Are the First Symptoms I Had. Part 2.

Slowly drop your knees to one side into a reclined spinal twist. Amy is a freelance writer who covers health, fitness, outdoors, and travel. She received her B.

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. The autonomic nervous system and how to control it. Wang G, Zhang Z, Sun J, et al. Abdominal massage: A review of clinical and experimental studies from to Complementary Therapies in Medicine.

Children's Minnesota. Abdominal massage. American College of Gastroenterology. Low-FODMAP diet. Medical News Today. Is it better to eat several small meals or fewer larger ones? Soluble and insoluble fiber. Sodium in your diet. Bloom EL, Farris SG, DiBello AM, Abrantes AM.

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Use limited data to select content. List of Partners vendors. Wellness Digestive Health. Reducing portion sizes and limiting your intake of foods high in salt and fat — such as fried foods , chips, and chocolate — may help manage bloating.

Get some tips on managing portion size. Large meals and foods high in salt or fat may contribute to bloating by increasing the production and retention of gas and water in your bowels. Limiting your portion sizes and your intake of foods high in salt and fat may relieve symptoms.

Peppermint as supplements or in other forms may help with digestion. In , for instance, 72 people with IBS took mg of peppermint oil capsules three times per day for 4 weeks. 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.

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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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We do the research so you can find trusted products for your health and wellness. 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.