How to Get Rid of Bloating

Drink warm or hot drinks.

Sipping on hot water and tea can aid digestion. Before you do anything else, make sure you’re hydrated. Bloating could be a sign of constipation. For fast relief, reach for a cup of your favorite warm, water-based beverage to help things move along. Sipping on hot liquids softens hard stools and relieves discomfort. Peppermint and carmint tea are great hot drink options that naturally soothe the gut.

Massage your stomach.

Putting gentle pressure on the abdomen can ease physical stress on the stomach. If you’re feeling bloated after overeating or experiencing constipation, a little self-massage can help encourage things to get moving almost immediately. Simply lay down on your back and follow these steps to massage your stomach in a “U” pattern: Place your hands on top of each other. Set your fingertips on the bottom right side of the stomach. Move your hands in a small counter-clockwise circle, applying firm pressure. Do 3 to 4 circles and move up your stomach. Keep moving up the stomach until you reach your ribs. Continue making circles as you move horizontally across the stomach to the left side. Bring the circles down to the bottom of your stomach. Repeat this technique of going up, over, and down 3 to 5 times.

Hold a heat pack on your stomach.

Applying heat to a bloated stomach can quickly soothe pain and cramps. The heat from the heat pack helps your abdominal muscles relax, which helps you relax. Lay down with your legs bent or straight, whichever is most comfortable, and place the heat pack over your stomach. This can also soften hardened stools that may cause your bloat and/or poor digestion. If you don’t have a heat pack, try taking a warm bath.

Go for a walk.

Walking for at least 20 to 30 minutes can quickly ease bloat and aid digestion. For many, bloating happens right after eating—it’s a sign that the body is digesting and sorting through all those nutrients. A quick walk after a meal can help stretch your stomach muscles and help everything get moving, including any trapped air. Add some extra walking into your day by parking in the furthest parking space or taking the dog on a midday walk. If walking outside isn’t feasible, try out a treadmill, elliptical, or walking the length of your house back and forth.

Do gentle exercise.

Move around and stretch your body to ease discomfort fast. Regular daily movement can improve symptoms of constipation and digestion. Exercise helps prevent water retention and gets those bowels moving—the perfect win for bloating! Make sure you move every day to prevent bloating in the future. Here are some gentle exercises you can try: Yoga Walking Swimming Bicycling

Chew your food slowly.

Eat slowly to lessen the amount of bloat after a meal. Bloating is often caused by swallowing too much air when you eat or talk. Too much air in your stomach can cause it to swell as there’s nowhere else for the gas to go. To avoid this, take smaller bites, chew slowly, and try not to talk with your mouth full. Stay away from chewing gum and hard candies while you’re at it. These require you to breathe and talk while you “eat,” which can lead to discomfort.

Take over-the-counter medications.

Easing stubborn bloat could be as quick and easy as taking medication. There are plenty of gas relief products on the market that you can find at your local pharmacy or convenience store. Check out some of these gas relief over-the-counter products for occasional discomfort: Beano for breaking down hard-to-digest foods Pepto-Bismol for upset stomach and diarrhea Lactaid for lactose intolerance Gas-X to reduce gas buildup in the gut

Try using essential oils.

Alleviate bloating discomfort quickly and naturally with essential oils. Peppermint is one of many essential oils that can ease pain and calm abdominal muscles. This oil can be rubbed on the stomach when paired with a carrier oil, like coconut oil, or taken orally in the form of a capsule. Soaking in a warm bath with a few drops of peppermint oil can help ease bloat and discomfort. Ginger oil has also been proven to speed up digestion.

Lay down and relax.

Taking time to unwind and destress can help get rid of bloating. It may sound silly, but relaxation can cure more things than you'd think. Stress is one of the leading causes of bloating. When you’re stressed, the digestive tract may not be able to function well, causing gas buildup, constipation, and discomfort. Consider one or more of these relaxing activities when you’re feeling bloated: Meditating Reading a book Listening to music Watching a movie Journaling Breathing exercises

Add more fiber to your diet gradually.

Eat more grains, veggies, fruits, and nuts to combat bloating. Some people experience bloating because they’re not getting enough daily fiber. It’s recommended that women get at least 21 to 25 grams of fiber a day, while men should have 30 to 38 grams a day. Consider taking these steps to add more fiber to your diet: Eat at least 3 servings of vegetables a day Have fruits and/or vegetables with every meal Eat beans, lentils, and peas at least 3 times a week Replace processed snacks with seeds, nuts, and fruits Substitute white rice for brown rice

Drink lots of water.

Staying hydrated can help prevent bloating. More often than not, bloating is caused by dehydration, which can lead to constipation and even diarrhea. Drinking an extra glass here and there can help you digestive system stay happy and healthy. Drinking water before, during, and after meals helps the body break down and process foods. For a healthy individual, it’s recommended to drink between 4 and 6 cups (about 946 and 1420 mL) of water a day. Avoid carbonated beverages since those cause more air to build up in your gut.

Eat less dairy and gluten.

Eliminating common gut agitators from your diet could ease chronic bloat. Suppose you notice you start bloating after eating certain foods, such as dairy and gluten. In that case, try starting an elimination diet. Wheat and lactose are the most common allergens linked to bloating, so it’s best to start there, especially if you notice a pattern yourself. Try eliminating them for a week and see if you feel a difference. Here are some tips to get you started: Try swapping wheat, rye, and barley with oat-based products. Switch to gluten-free pasta made from chickpeas or rice. Explore milk alternatives such as almond, cashew, and coconut.

Try probiotic supplements.

Adding some extra bacteria to your gut could solve your problems. Believe it or not, there’s such a thing as good bacteria. Probiotics have been proven to aid digestion, improve constipation, and help manage Crohn’s disease and IBS. The extra good bacteria in the gut helps keep things moving so you can avoid bloat in the future. Culturelle is a highly recommended probiotic that helps get rid of bad gut bacteria. Yogurts are also a great source of good bacteria, and there are even probiotic-specific brands on the market like Activia.

Consider a low FODMAPs diet.

Work with a doctor or dietitian to help alleviate bloating. What you eat can have a big impact on how you feel inside and out. Some of the main causes of bloating are food intolerance and low motility. A low FODMAP diet focuses on eliminating foods that produce gas in the gut and are harder to digest. Talk to your doctor to see if following a low FODMAP diet is for you, and consider taking these foods out of your diet: Apples Pears Blackberries Cow’s milk Cottage cheese Honey Broccoli Cabbage Lentils

Talk to your doctor if your bloating is persistent.

Bloating could be a sign of an underlying medical problem. If you’re constantly bloated and have tried everything under the sun for relief with no results, it may be time to chat with your doctor. Chronic bloat can be a symptom of IBS, Celiac disease, lactose intolerance, and many other digestive diseases and allergies. Consultations, blood work, and allergy tests can be used to determine why you’re bloated and help get you back to feeling your best. Keep a journal logging your food intake, bowel movements, and symptoms to help your doctor understand and further evaluate why you may be bloated. Take pictures of your bloat to show the doctor. This can help if you’re not bloated at the time of the appointment. A doctor may prescribe medication(s) to help with chronic bloating. See a doctor immediately if you experience nausea, vomiting, diarrhea, constipation, severe abdominal pain, dramatic weight loss, chest pain, or fever alongside your bloating.