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We've all experienced bloating before. Here's how to get rid of it. Daryl Austin USA TODAY. Facebook Twitter Email. Share your feedback to help improve our site! For a mini-flow, you can pair this pose with child's pose and alternate between the two.

Similar to its seated counterpart, this position releases tension in the hips and spine while gently massaging the abdominals.

Stand up with your back straight and legs apart. Hinge from the waist, and round your spine as you reach for the floor. To modify, place hands on a yoga block or a waist-high surface.

You should feel a stretch in your seat, hamstrings, and calves. Let your head hang heavy to stretch your neck, and reach your tailbone to the sky to maximize the stretch. This is one of our favorites for delivering the sweet relief of a tiny chiropractic adjustment. Sit with your legs extended in front of you.

Bend your right knee, and position your right heel as close to your body as possible. Straighten your back, then twist your torso to the right as you reach your left elbow to the outside of your right knee and place your right hand on the floor behind you. Breathe, then release and repeat on the other side.

Technically a backbend, this pose stretches and creates space in the abdominals. And by now you know exactly what space means: Movement. Lie on the floor with your arms beside your body, and bend your knees, keeping your feet flat on the floor. Make sure your knees and heels are aligned.

Keeping your back straight, push your hips up from your heels, and feel a stretch in your chest. For a variation, try pressing up with one hip and breathe for five breaths, then switch sides and hold for another five breaths.

John Hopkins Medicine. Bloating: Causes and Prevention Tips. Seo AY, Kim N, Oh DH. Abdominal bloating: pathophysiology and treatment. J Neurogastroenterol Motil. Krajmalnik-brown R, Ilhan ZE, Kang DW, Dibaise JK.

Effects of Gut Microbes on Nutrient Absorption and Energy Regulation. Nutr Clin Pract. Subscribe Email Address Subscribe.

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Accept All Reject All Show Purposes. By Kelsey Clark. Kelsey Clark. Kelsey Clark is a contributing writer for Byrdie covering all things beauty.

Byrdie's Editorial Guidelines. Reviewed by Jen Polzak is a certified personal trainer who has been in the fitness industry for over a decade, specializing in nutrition coaching, post-rehabilitation exercises, and weight loss. Reviewed by Jen Polzak, PN, MES, ACE CPT. 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. We recommend drinking plenty of water, but sipping slowly throughout the day as opposed to chugging a large amount at once.

McMullen MK, Whitehouse JM, Towell A. Bitters: time for a new paradigm. Evid Based Complement Alternat Med. Cleveland Clinic. How much water do you need daily?