In addition to over-the-counter gas relief products, items commonly found in the kitchen may double as gas relievers. A number of herbs with so-called carminative properties may help ease gas and prevent bloating , according to Angela Lemond, RDN, a dietitian and nutritionist based in Texas and a spokesperson for the Academy of Nutrition and Dietetics.

She explains that a carminative is a substance that aids in the expulsion of gas. Ginger is often considered a carminative for its gastrointestinal effects. As it relates to gas relief, faster digestion allows gases to move more quickly out of your small intestine to relieve discomfort and bloating.

FDgard, a nonprescription formulation designed to help manage dyspepsia, uses other herbs to achieve similar results. The primary active ingredients are caraway and peppermint oils.

Some doctors recommend this for gas and bloating, and a study published in March in BMC Gastroenterology found that this combination also helps with dyspepsia. Lemond notes that you should always get approval from your doctor before taking an herbal supplement. She suggests trying to gain the benefit of carminatives from the food you eat rather than by taking supplements, which she says should be taken with caution.

Gas can be worsened by stress. Stress can contribute to causing spasms in the colon and abdominal discomfort, according to a review published in Evidence-Based Complementary and Alternative Medicine. Reviewers noted that progressive muscle relaxation, meditation, yoga, counseling, or changes to daily stressful situations can help reduce stress and have a positive effect on digestive health.

More studies are beginning to explore the role of stress and psychological factors and their impact on irritable bowel syndrome IBS. For a time, researchers were exploring the direct connections between the gut, brain, and probiotics , as probiotics were thought to be a way to aid digestion and reduce excessive gas.

Or it can be as nuanced as poor sleep , chronic stress , imbalanced hormones, or a food sensitivity. Pinpointing the cause of bloating can be a helpful first step, since the speed with which bloating recedes can depend on the underlying trigger.

The strategies below can help ease bloating in the moment and, in some cases, reduce or even prevent future instances of bloating. Sipping water before, during, and after meals can help reduce bloating by flushing excess sodium, which can often lead to bloating.

Even a walk around the block can help stimulate your digestive system and move trapped gas along. Some yoga poses can help improve digestion and ease bloating by promoting intestinal movement.

Research suggests peppermint oil capsules can help ease bloating and other symptoms of IBS. Just know that peppermint oil can sometimes cause heartburn.

Note: Do not ingest peppermint oil straight from an essential oil bottle. Only ever take capsules that are specially formulated for internal use and recommended by a doctor. Try massaging from your right hip bone up toward your ribcage, across the upper part of your belly, and down toward your left hip bone.

Digestive enzyme supplements can also help with bloating. Over-the-counter products like Lactase and Beano help break down food components for quick relief. Epsom salt is a chemical compound made of magnesium, sulfur, and oxygen.

Some anecdotal evidence suggests adding Epsom salt to a warm bath can help ease symptoms of bloating. Very little scientific evidence supports this practice, but a warm bath can still help reduce stress and promote relaxation, which could help you feel better.

In fact, taking Epsom salt orally can actually cause bloating. While bloating can sometimes happen as a symptom of an underlying health concern, the cause often lies in your diet and eating habits. This could mean getting tested for a gluten allergy or lactose intolerance and making dietary modifications accordingly.

It can also help to avoid or cut back on carbonated drinks, chewing gum, using straws, and foods that cause gas. Some evidence suggests probiotics could help improve IBS symptoms like bloating, so it may be worth considering adding probiotic-rich foods , like kefir or Greek yogurt, to your diet.

These tips may not automatically ease bloating in the moment, but they could help minimize bloating in the future. Sasse also recommends keeping a food journal and making sure to note any foods that lead to that bloated feeling. In some cases, a specific food allergy may become evident, or it may become clearer that you are in fact gluten sensitive or lactose intolerant.

In some cases, abdominal bloating can be a symptom of serious health conditions. The best way to tackle bloating is to determine its cause. Other common triggers for bloating include:.

Learn more about the causes of bloating. Bloating usually happens when excess gas builds up in the stomach or intestines. When bloating occurs right after a meal, it usually resolves itself, but it is often possible to speed up this process. Many home remedies can help to manage the pain and discomfort of bloating.

The following quick tips may help people get rid of a bloated belly quickly:. Physical activity can get the bowels moving more regularly, which can help to release excess gas and stool. Getting the bowels to move is especially important if a person is feeling constipated.

A walk around the block can provide fast relief from gas pressure. Certain yoga poses can position the muscles in the abdomen in a way that encourages the release of excess gas from the GI tract.

This can reduce bloating. Learn more about yoga poses for flatulence. Peppermint oil capsules may also be helpful for indigestion and related gas.

Manufacturers usually market them as a treatment for the symptoms of irritable bowel syndrome IBS , but people without IBS can also use them to relieve bloating. Peppermint works by relaxing the intestinal muscles, which allows gas and stool to move along more effectively.

People should always follow the instructions on the packet. Anyone who is prone to heartburn may need to avoid peppermint. Simethicone pills and liquid are anti-gas medications that can help to move excess air out of the digestive tract.

It is essential to always take medication according to the instructions on the label. Massaging the abdomen can help to get the bowels moving. A massage that follows the path of the large intestine is especially helpful. People can follow the steps below to do this:. A study from tested the effectiveness of supplements containing a combination of fennel and curcumin essential oil in people with mild-to-moderate IBS.

After 30 days, people reported an improvement in their IBS symptoms, including bloating and abdominal pain. People should not consume essential oils without speaking to a doctor first. This is because some formulations may be toxic or can interfere with medication, and there is no regulation of dosages.

The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating. Quick fixes are not always effective for some causes of bloating. However, people who have frequent bloating may find that certain lifestyle changes can tackle the causes and reduce bloating over time.

Eating more fiber helps to prevent constipation and bloating. However, it is important to bear in mind that eating too much fiber or increasing fiber intake too quickly can cause even more gas and bloating. Most nutritionists recommend that adults eat about 18—38 grams g of fiber a day.

When increasing fiber intake, it is best to start slowly and increase the intake over several weeks to allow the body to adjust to this change in the diet. Fizzy, carbonated drinks contain gas that can build up in the stomach.

The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling and bloating in the stomach. The sugar alcohols in gum can cause bloating in some people. Swallowing air while chewing also may lead to bloating and gas pain.

People can use ginger mints or peppermints to freshen their breath instead. Exercise helps your body move stool and gas out of the colon and may make bowel movements more regular. Exercise also releases extra sodium from the body through sweating, which can help to relieve water retention.

It is vital to drink plenty of water before and after exercising to stay hydrated, as dehydration can make constipation worse. Many people experience bloating directly after a big meal.

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.

Ex: banana, avocado, sweet potato, spinach, salmon, acorn squash, pomegranate, white beans 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.

Ex: Green leafy vegetables, celery, beets, broccoli, blueberries, pineapple, salmon, walnuts, chia seeds, coconut oil If you're looking to reset your eating habits, check out our Busy Person's Guide to a 7 Day Cleanse.

Drink Water Get your recommended daily dose of 64oz, and for a bonus, drink 16oz of water half an hour before you eat to fight bloating after your meal. Peppermint tea Research has shown that peppermint aids digestion and helps to reduce bloating by soothing inflammation in the digestive tract.

Lemon in water on empty stomach to aid digestion. Apple cider vinegar tbsp to aid digestion. Avoid Salty foods. You can look up to 9 pounds heavier than you actually weigh just from too much table salt.

Himilayan pink salt is preferable because it contains less sodium and has the added benefit of additional trace minerals. Refined carbs. Foods with white sugar, corn syrup, fructose, starch, instant oatmeal, and white grains spike insulin levels, which makes you retain more sodium, which causes you to bloat.

Carbonated drinks. Remember, it never hurts to check in with your doctor before trying any new supplement or medication. You don't have to go for a five-mile run every day, but fitting in some regular physical activity might keep things moving more smoothly in your tummy.

There are two reasons why a short walk —especially after eating a big meal—can significantly reduce bloating, according to Dr.

First, exercise increases the motility of your colon, which reduces the amount of time your stool sits in your belly making gas. Secondly, exercise increases your heart and respiratory rates, which also increases blood flow to the gut; this encourages your bowel muscles to work harder to push stool out.

Best of all, you'll notice an improvement right away! You may find you're sensitive to certain foods, like those that contain gluten. These cruciferous veggies are high in a sugar called raffinose, says Dr. Luckily, you don't have to swear off those greens for good.

Over time, you won't be in so much discomfort. You may also have better luck eating cooked broccoli versus crunching raw florets.

More on this soon! Since leafy green vegetables, like kale and spinach, are a good source of insoluble fiber, they help your colon produce stool, thereby reducing gas and bloating over time, says Dr.

You can eat them raw in salads or incorporate them into your soups, stews, eggs, smoothies, sandwiches, and tacos without adding a lot of calories to your meal. Bechtold explains that overeating causes the stomach to both look and feel larger than normal hello, food baby!

Kefir, yogurts, or an aged cheese can be good for your GI system, says Kimball. Remember probiotics? However, the lactose is higher in straight-up milk and ice cream which also contains potential other bloat-inducers like sugar or sugar substitutes , she notes. Obviously fried chicken is delicious, but it should be more of an exception, not a rule: Fried food is tougher on your stomach and may be to blame for gas and bloating.

Your stomach will thank you in the long run. Fried foods also tend to be higher in salt and carbs which could be a double whammy for bloating, says Kimball. Coffee drinkers, rejoice!

Black coffee can keep your bowel movements regular, according to Schuchmann. The connection is mostly anecdotal at this point, but lots of people feel the urge to run to the bathroom pretty soon after their morning cup of joe. So, if it works for you, stick with it and down a cup whenever you're bloated.

Stevia and monk fruit are typically going to be very mild for people and aren't likely to cause GI issues, says Kimball. However: Certain artificial sweeteners, like sorbitol, maltitol, and lactitol—could be making you bloated, she says.

These chemicals are found in sugar-free snacks, like candies and gums, as well as in many of the dressings, beverages, and condiments. Processed foods are quick and easy when you're pressed for time, but they're not doing you any favors in the bloat department. If you love having something crunchy to munch on, try keeping healthy, anti-inflammatory snacks handy, like carrot sticks or unsalted almonds.

Ginger can help increase motility in your GI system, Angelone says. To soak up the health benefits of ginger , you can try adding ginger to your tea or sprinkling it over foods for a kick of flavor.

This is another long-term strategy that'll pay dividends over time. Raw vegetables are delicious and all, but they can contribute to bloating. If you're feeling bloated all the time, "eat vegetables cooked, especially cruciferous vegetables," like the broccoli and cauliflower mentioned earlier, Angelone says.

Alcohol is one of the biggest culprits in disrupting the balance of our gut microbiome, says Kimball. Also alcohol is fermented, and that fermentation can cause gas and bloating in your belly, Angelone says. When you throw carbonated drinks into the mix, like beer or a fizzy cocktail, it can be even worse.

So cut back on drinking to reduce bloat over time. Ashley Martens is a wellness writer based in Chicago. With a lifelong passion for all things health and wellness, Ashley enjoys writing about topics to help people live happier and healthier lives.

With a foundation in fitness, food, and nutrition, Ashley covers it all including sexual health and travel topics.

Ashley is also a NASM-certified personal trainer and group fitness instructor. The Hour Flu Has Nothing To Do With The Flu. The 8 Best Probiotic Yogurts, According To RDs. How To Get Rid Of Any Kind Of Stomach Pain.

Why Do I Have Cramps But No Period? I Ate Raw Chicken. Now What? Best Fiber Supplements To Keep GI Issues At Bay. All The Best Ways To Make Yourself Poop.

Skip to Content Health Fitness Beauty Life Relationships.