How to Reduce Bloating Quickly
Bloating can be extremely uncomfortable, frustrating, and sometimes even painful. But don’t worry—you’re not alone! Many people experience this sensation where their stomach feels full, tight, or even swollen. Whether you ate a bit too much or your body is reacting to certain foods, knowing how to reduce bloating quickly can help you feel comfortable again.
According to PubMed, “approximately 18% of the general population experiences bloating at least once a week.” Read on to learn some tried-and-true methods that can ease bloating effectively.
Drink Water But Don’t Overdo It
Staying hydrated can be a lifesaver when it comes to bloating. Drinking water strongly helps flush out excess sodium from your body, which is often responsible for bloating. However, drinking too much water at once can make you feel even more bloated.
Experts say sipping water gradually throughout the day is the key. Try adding a slice of lemon or cucumber to your water for a bit of flavor and additional digestive benefits.
Engage in Gentle Physical Activities to Help Gas Pass Through
Moving your body helps release trapped gas, which might be causing your bloating. A simple walk around the block, some light stretching, or gentle yoga poses can work wonders. According to a study published in 2022, physical activities stimulate the digestive system, helping gas move through the intestines more efficiently.
If you’re into yoga, try the “Wind-Relieving Pose”—yes, it’s a real pose! Just lie on your back, bring your knees to your chest, and gently hug them. This pose helps release trapped gas and reduces the bloated feeling.
Avoid Carbonated Drinks to Prevent More Gas Buildup
Carbonated beverages are one of the sneaky causes of bloating because they contain carbon dioxide gas. When you drink soda, sparkling water, or other fizzy drinks, this gas can build up in your stomach, leading to that uncomfortable, swollen feeling. To reduce bloating quickly, opt for flat water, herbal tea, or a smoothie instead. You’ll notice the difference right away.
Eat Slowly and Chew Your Food Thoroughly
When you eat too fast, you swallow extra air, which can get trapped in your stomach and may lead to bloating. Take your time, savor each bite, and chew your food thoroughly before swallowing. Health experts advise that chewing your food at least 20–30 times before swallowing can ease digestion, thus reducing the chances of bloating.
Use Peppermint Tea to Soothe Your Stomach
Peppermint tea is known for its digestive benefits. It contains menthol, which has a relaxing effect on the muscles in your digestive tract. This particularly helps release gas and reduces bloating, making peppermint tea one of the best natural remedies for quick relief. Healthline explains that drinking a warm cup of peppermint tea can ease bloating and make you feel more comfortable within minutes.
Avoid Foods That Cause Gas and Bloating
Certain foods are infamous for causing gas and bloating. These include Brussels sprouts, beans, cabbage, broccoli, onions, and cauliflower. Dairy products like milk and cheese can also be a problem if you’re lactose intolerant. To reduce bloating quickly, limit your intake of these foods, especially if you know they trigger your symptoms. You might want to keep a food diary to pinpoint which foods cause you to bloat.
Use Ginger to Reduce Bloating Quickly
Ginger is a well-known traditional remedy for digestive issues. It contains a compound called gingerol, which helps speed up stomach emptying, thus reducing bloating and gas. You can make ginger tea by slicing a small piece of fresh ginger, adding it to hot water, and letting it steep for a few minutes. You can also add ginger to your meals or chew on a small piece after eating to keep bloating at bay.
Take Probiotics to Balance Your Gut Bacteria
Probiotics are “good bacteria” that help maintain a healthy gut. When your gut is balanced, you’re less likely to experience bloating. A study published in 2018 found that people who took probiotic supplements experienced less bloating and gas compared to those who didn’t. You can find probiotics in yogurt, kefir, kimchi, sauerkraut, or as supplements.
Avoid Swallowing Too Much Air
You might not realize it, but certain habits can cause you to swallow extra air, contributing to bloating. These include chewing gum, drinking through a straw, and talking while eating. If you want to reduce bloating quickly, try cutting back on these habits. It’s a simple change that can make a big difference.
Massage Your Stomach Gently
Massaging your stomach can help move trapped gas through your intestines. Use gentle, circular motions, starting from the right side of your lower abdomen and moving upward toward your ribs, across your stomach, and down the left side. This method can stimulate your digestive system, helping relieve bloating within minutes.
Try Over-the-Counter Remedies
If natural methods aren’t providing relief, you might want to consider over-the-counter medications specifically designed to reduce bloating. Common options include:
- Simethicone: Helps break up gas bubbles in your stomach.
- Activated charcoal: May help reduce gas and bloating.
- Digestive enzymes: Assist with breaking down food, especially if your body struggles with certain foods.
However, it’s essential to talk to your doctor before trying any medication, even over-the-counter options, especially if you experience bloating frequently.
Eat Foods Rich in Potassium to Balance Sodium Levels
Foods high in potassium significantly help counteract the effects of sodium, which can cause bloating. Examples of potassium-rich foods include bananas, avocados, spinach, and sweet potatoes. Adding these foods to your diet can help reduce bloating quickly and prevent it from occurring in the first place.
Try Apple Cider Vinegar for Quick Relief
Apple cider vinegar is another popular remedy that may help relieve bloating. It’s believed to stimulate your digestive enzymes and encourage the production of stomach acid, which can aid in digestion. Mix one tablespoon of apple cider vinegar with a glass of water and drink it before meals. Just be cautious, as apple cider vinegar is quite acidic, so it’s best to avoid consuming it in large amounts.
The Takeaway
Dealing with bloating can be bothersome, but the good news is that several effective strategies can help you reduce bloating quickly. Start by making small lifestyle changes, like drinking more water, eating slower, and avoiding foods that trigger gas. Incorporating ginger, peppermint tea, and probiotics into your routine can provide additional relief.
If your bloating persists or worsens, make an appointment with your doctor to rule out any underlying health conditions.
