It may stimulate the secretion of digestive juices, relieve constipation and aid in reducing stomach bloating. Traditionally, cardamom was used as a stomachic helps digestion and promotes appetite , anti-flatulent prevents gas accumulation and for managing indigestion.

You can take this with warm water. This might be helpful in bloating and indigestion. The star anise fruit acts as a carminative to relieve gas from the intestine and is used for indigestion and to relieve bloating.

It helps with digestive issues like bloating, flatulence, stomach pain, and colic abdomen pain. Ginger is an essential dietary agent that has carminative properties. It has been used for a long time to manage digestive issues like bloating, constipation, indigestion, discomfort, etc.

This may help manage stomach bloating. Hing is a popular ingredient in several foods. Its health benefits are that it helps to reduce bloating, menstrual pain, and indigestion. This may help with bloating. In Iran, ajwain has been used as a herbal remedy for a variety of gastrointestinal conditions, including bloating.

It also has anti-inflammatory properties that also might be beneficial for bloating. You can also boil some ajwain in water, allow it to cool and then drink it.

It acts as a digestive stimulant as well as carminative. It is added to a variety of dishes to improve digestion and reduce gas and bloating. You can take turmeric as a dry powder mixed in plain water or buttermilk, which is highly beneficial for stomach issues.

It is essential to educate patients on the benign course of this disorder, to establish long-term care and expectations for treatment. If red flag signs like unintentional weight loss, persistent vomiting, or dysphagia are present, further evaluation is recommended.

Also Read: What Causes Sulfur Burps: Captioning The Scientific Explanations. Bloating is a common experience and a very unpleasant feeling.

However, it can be managed using some of the above-mentioned tips that may help to prevent stomach bloating from worsening. Additionally, home remedies such as herbal teas, elaichi, pan, star anise, ginger, hing, ajwain, and turmeric may be beneficial in reducing bloating.

However, if the bloating persists for more than a week and you have other symptoms, which are worsening your condition, then in such cases, you must consult your doctor. Also Read: 5 Instant Home Remedies For Gastric Problem. Yes, turmeric is an excellent healing agent and acts as a carminative and digestive stimulant.

You can mix turmeric powder in plain water or buttermilk; this helps manage bloating. If you have been experiencing stomach bloating for more than a week, you must seek medical help. Your doctor will examine you properly and will suggest you the treatment accordingly.

Yes, herbal teas may help you to get rid of bloating. Herbal tea includes chamomile, peppermint, turmeric, ginger, and fennel. Even dandelion tea may help relieve bloating caused by water retention. The only starch that does not cause gas is rice.

If you want to add starch to your diet, choose rice over corn or potatoes to avoid feeling gassy and bloating. Foods rich in potassium prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating.

Here are some other potassium-rich foods:. Bananas also have some fiber, which can relieve or prevent constipation. Papain the enzyme in papaya helps break down proteins in your GI system, which makes digestion easier.

Sass explained that tropical fruit also has anti-inflammatory properties and fibers that support a strong digestive tract. Eat papaya whole and fresh or blended into a smoothie.

Also, tropical fruits, like pineapple , are mostly water, which combats bloating by keeping your body hydrated.

Bromelain , an enzyme found in pineapples, promotes digestive health by helping break down proteins. According to research, bromelain is one of the most effective enzymes for breaking down collagen.

Probiotics, which are good bacteria in your gut, help regulate digestion and champion the overall health of your digestive tract.

You can take probiotic supplements , but you may as well get a breakfast out of it. So, eat your bloat away with yogurt that has active cultures. If you want to add some sweetness, use a little honey, jam, or granola. Fennel does wonders for your digestive tract—especially since you can benefit from multiple parts of the vegetable.

The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating, according to Sass. You can also chew on the seeds directly or sip a fennel tea at the end of a meal. Ginger contains the digestive enzyme zingibain, which helps your digestive system break down protein.

The compound potentially helps food digest more efficiently, reducing bloat, gas, or constipation. If you already feel bloated, you probably don't want to eat—so instead, sip homemade ginger tea: Steep a few slices of sliced ginger in a mug of hot water for five to 10 minutes.

If you feel puffy after dinner, sip on a hot cup of peppermint or chamomile tea. Both kinds relax GI muscles to help dissipate the gas that causes your stomach to bloat. Aside from improving digestion, chamomile can also soothe and relax, which can help ease any sort of stomach discomfort.

Cinnamon is a spice that packs a lot of antioxidants that may help get rid of excess gas. According to research, people have traditionally used cinnamon for thousands of years to treat digestive issues like bloating.

There are many causes of bloating, but sometimes, it may just be the food you eat. If you're experiencing bloating, take a look at your diet. You may want to swap out foods like apples, dairy products, or cruciferous vegetables with foods like bananas, carrots, and yogurt. If switching up your diet doesn't do the trick, contact a healthcare provider to determine the cause of your bloating.

Abdominal bloating. International Foundation for Gastrointestinal Disorders. Foods likely to cause gas. Njoumi S, Josephe Amiot M, Rochette I, Bellagha S, Mouquet-Rivier C.

Soaking and cooking modify the alpha-galacto-oligosaccharide and dietary fibre content in five Mediterranean legumes. International Journal of Food Sciences and Nutrition.

Quagliani D, Felt-Gunderson P. Closing America's fiber intake gap: communication strategies from a food and fiber summit. Am J Lifestyle Med. Lactose intolerance. National Institute of Diabetes and Digestive and Kidney Diseases. Treatment for lactose intolerance.

Low FODMAP diet. Syed K, Iswara K. Low-fodmap diet. In: StatPearls. StatPearls Publishing; Bellini M, Tonarelli S, Mumolo MG, et al. Low fermentable oligo- di- and mono-saccharides and polyols FODMAPs or gluten free diet: what Is best for irritable bowel syndrome?

American Heart Association. Effects of excess sodium infographic. Centers for Disease Control and Prevention. Learn about gluten-free diets.

Uhde M, Ajamian M, Caio G, et al. Intestinal cell damage and systemic immune activation in individuals reporting sensitivity to wheat in the absence of coeliac disease. Fedewa A, Rao SS. Dietary fructose intolerance, fructan intolerance and FODMAPs.

Curr Gastroenterol Rep. US Department of Agriculture. Watermelon, raw. Incorporating a high-quality digestive enzyme capsule before big meals can make a world of difference in reducing bloating.

Essentially, enzymes help your body better break down the food you consume and minimize indigestion and, in turn, excess bloating and gas. Richard Lin, the CEO of microbiome wellness company Ombre, says certain probiotic strains—a.

the good bacteria in our digestive system—have been shown to help get rid of bloating symptoms. For a boost of healthy bacteria read: probiotics , Shapiro suggests "plain whole fat Greek yogurt that will smooth digestion and keep your belly flat, too.

When on the hunt for probiotics to relieve bloating, pharmacologist Kelly Heim , PhD, recommends "a high-quality, clinically studied probiotic supplement containing a few strains of both Lactobacillus and Bifidobacterium. It's important to note that the potency and survivability of probiotic supplements is a highly debated topic within the health and wellness industry.

According to Patricia Raymond , MD, a gastroenterologist based in Virginia, foods rich in potassium, like bananas, avocados, and sweet potatoes, may help regulate fluid retention, which may also manage—and reduce—bloating in the morning. Experts agree that introducing fiber to your diet can transform your health, but it's a double-edged sword in that too much can actually backfire.

So while fiber intake is important for healthy digestion aim for 25 to 35 grams daily , changing your diet from zero to where fiber is concerned may cause bloating instead of relieving it.

If you suffer from chronic constipation, dietary strategies may prove most effective in remedying bloat. That means avoiding things that might otherwise actually help with digestion, like broccoli, chia seeds, lentils, and black beans.

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.

Skin Care. Why Bloating Happens and Tips to Debloat — Plus a Few Things to Avoid. Medically reviewed by Jenneh Rishe, RN — By Jessica Timmons — Updated on March 27, Causes How long does it last?

Preventing bloating When to reach out Bottom line Bloating can happen if you eat too quickly, consume foods and drinks that cause gas, or have a food intolerance. What causes bloating? How long does it take for bloating to go away?

Tips to ease bloating. Things to keep in mind. When to talk with your doctor. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Mar 27, Edited By Crystal Raypole. Oct 15, Edited By Crystal Raypole. Share this article.

Read this next. By Marsha McCulloch, MS, RD and Rachael Ajmera, MS, RD. By Rachael Ajmera, MS, RD. How to Use Apple Cider Vinegar for Bloating. Medically reviewed by Debra Rose Wilson, Ph. How to Trim Your Pubic Hair: 10 Techniques to Try. How Much Does CoolSculpting Cost?

Morning habits of famous successful people. Why is it important to love yourself in a relationship. THIS is what Gen Z wants in a relationship. Your daily CAREER horoscope: 15th February, Classic spring dresses for this season. Video of woman wearing rat-cage heels at New York Fashion Week goes viral.

Unique baby names inspired by Mahadev. Jennifer Winget: Fitness tips to borrow from the 'Beyhadh' actor. Hairstyles to steal from Samantha Ruth Prabhu. A thousand year old Mahavir statue has been discovered in Tamil Nadu! Pulwama attack: Why India observes 14th February as Black Day.

Only a true animal lover can spot the elephant in the park. Can a daily dose of cinnamon help lower blood sugar? Search ×. See all results matching 'mub'. Health News Russia close to making cancer vaccine, announces Vladimir Putin.

Unlock the secrets to a healthy spine with these expert recommended tips. Bubonic plague, which led Black Death in the 14th century, detected in ! Symptom checker: Unusual signs of Vitamin B12 deficiency. Heart-opening yoga poses perfect for Valentine's Day.

What is dolphin yoga pose good for? Easy ways to incorporate it into daily routine. Video: Sushmita Sen's simple yoga poses for better health and flexibility. How much water consumption is beneficial after waking up in the morning. Is almond milk actually healthy?

Facts to know. This is the best time to drink milk every day, according to a nutritionist. Dry fruits one should NEVER consume in the morning. Lemon: How it benefits and nourishes the body. Optical Illusion: Only the one with hawk eyes can find the hidden apple in the forest.

Only a keen observer can spot the goat in under 5 seconds. Spot the reptile in this beautiful jungle in under 6 seconds. Only those with a high IQ can easily spot 'TRUCK' in this image.

Optical Illusion: Can you help the teacher find his lost glasses in this picture? China warns COVID cases may rise during spring festival: Report. COVID update: 1, cases of JN.

COVID JN. Cardio or weight lifting? Know which one is good for weight loss. How Shah Rukh Khan inspired Ashish Chanchlani to lose weight; fitness routine inside. So many things can throw our bodies out of equilibrium and lead to belly bloat that can feel like it will never go away on its own.

Maybe you enjoyed a bit too much salty food. Maybe you drink cans upon cans of seltzer. Maybe it was all that wine last night—no judgments at all, of course. To help you return to homeostasis, we talked to the experts about how to debloat in three days or less. From the best foods to eat to reduce gas to new activities to try roll out that yoga mat, friend!

This powerhouse veggie is a natural diuretic, helping water move through the body. Try cooking a few spears along with eggs in the morning, or adding steamed or sautéed asparagus as a side dish to your protein at lunch or dinner.

Registered d ietitian Lara Metz particularly recommends upping your intake veggies such as cucumbers, fennel, celery, and lemon as well as fruits like berries and watermelon. If gas is the cause of your belly bloat, going for a walk may help.

Lace up your go-to sneakers , put on a podcast , and walk around the block until you feel some relief. When it comes to a quick fix for bloat, Carolyn Brown, MS, RD , of the New York City-based nutrition practice Foodtrainers , recommends turning to these natural and gentle diuretics.

Ending meals with tea is also a favorite of Lara Metz, who recommends peppermint or ginger tea to allow for a proper digestion. Shop Tea. She recommends it to clients who are feeling bloated, sore, or even fatigued. Shop Epsom Salt. A great alternative to ensure your meals are still filled with flavor is to incorporate more seasonings like fennel, basil, cumin, and peppermint to replace salt.

But for consistent relief, I recommend that people do some foam rolling several times a week, even just for 10 minutes at a time. Foodtrainers has a private label magnesium pill for just this purpose, which they recommend packing on trips to help avoid the bloat and constipation that often accompanies travel.

I prefer a hypoallergenic supplement, like Pure Encapsulation. Whether you had a little too much alcohol or had a giant cheeseburger, drinking plenty of water can help you debloat overnight—or even faster, says Burgess.

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.

Pinpointing the cause can help you take steps to ease bloating in the moment and reduce the chances of it happening again. If you have any concerns, consulting your doctor or dietitian is always a good option — especially when bloating persists or causes serious distress. Jessica Timmons has been working as a freelance writer since , covering everything from pregnancy and parenting to cannabis, chiropractic, stand-up paddling, fitness, martial arts, home decor, and much more.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. For centuries, people have used natural remedies, including herbal teas, to relieve bloating.

This powerhouse veggie is a natural diuretic, helping water move through the body. Try cooking a few spears along with eggs in the morning, or adding steamed or sautéed asparagus as a side dish to your protein at lunch or dinner.

Registered d ietitian Lara Metz particularly recommends upping your intake veggies such as cucumbers, fennel, celery, and lemon as well as fruits like berries and watermelon. If gas is the cause of your belly bloat, going for a walk may help. Lace up your go-to sneakers , put on a podcast , and walk around the block until you feel some relief.

When it comes to a quick fix for bloat, Carolyn Brown, MS, RD , of the New York City-based nutrition practice Foodtrainers , recommends turning to these natural and gentle diuretics. Ending meals with tea is also a favorite of Lara Metz, who recommends peppermint or ginger tea to allow for a proper digestion.

Shop Tea. She recommends it to clients who are feeling bloated, sore, or even fatigued. Shop Epsom Salt. A great alternative to ensure your meals are still filled with flavor is to incorporate more seasonings like fennel, basil, cumin, and peppermint to replace salt.

But for consistent relief, I recommend that people do some foam rolling several times a week, even just for 10 minutes at a time. Foodtrainers has a private label magnesium pill for just this purpose, which they recommend packing on trips to help avoid the bloat and constipation that often accompanies travel.

I prefer a hypoallergenic supplement, like Pure Encapsulation. Whether you had a little too much alcohol or had a giant cheeseburger, drinking plenty of water can help you debloat overnight—or even faster, says Burgess.

If you tolerate it well, Metz explains that dairy will provide you with a boost of probiotics, which helps with gut health. Eating slowly is key for allowing your body to properly digest and allow for hunger cues, which in return will enable the migrating motor complex.

Celebrity facialist Nichola Joss recommends using a face oil to give yourself a facial massage, helping with lymphatic drainage and making your face appear more sculpted. Start with a few drops of oil in your palms, then gently apply the palms of your hands to your face and move them outward in smooth, sweeping movements.

See the full step-by-step process here. As mentioned earlier, plenty of us are taking in way too much salt on a daily basis even if we're not adding a ton to our meals, thanks to excess sodium found in many processed foods.

The antimicrobial properties of fennel seeds could help keep gut pathogens in check — especially if your second wind is the result of food poisoning or food sensitivity. yes you read that correctly.

Asparagus is an anti-bloating superfood, it makes you pee, quite a bit actually - helping you flush out excess water which relieves any discomfort and bloat. It also contains prebiotics, which help support the growth of 'good' bacteria.

Lastly, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health. Digestive enzymes are a best kept secret in the gut health world - these enzymes help break down food properly.

Bloating is typically caused by excess gas in the digestive tract which causes pressure to build up. Gas is created when undigested food meets the gut and the bacteria feast on it, releasing gas. So, if we properly digest the food before it reaches the gut, less gas will be produced by this bacteria!

It also helps to slow down you eating and to chew properly. The Wild Dose formula has 6 digestive enzymes in, helping you digest a variety of foods properly. Probiotics, they help regulate digestion and champion the overall health of your digestive tract.

Sure, you can take probiotic supplements, but you may as well get a breakfast out of it too! Taking probiotics is a proactive way of dealing with a bloated tummy, i.

trying to reduce the chance of it occurring in the first place.

Per 1 cup sliced fennel bulb: 27 calories, 0. Potassium is the main reason this low-maintenance food helps with bloat. While eating one banana won't magically cure bloat, eating potassium-rich foods like bananas throughout the day will help reduce bloat, she adds.

Per medium banana: calories, 0. Yep, the old lemon water trick actually works. Lemon juice is very similar in acidity to the stomach's digestive juices yum! says Coleman, so it can help relieve bloating and other symptoms of indigestion.

Per ounce of lemon juice: 7 calories, 0. Research also suggests that avocados can improve your gut health and combat bloat by breaking down fiber and reducing bile acids digestive fluids produced by the liver. The amino acid asparagine in asparagus is another known diuretic that helps reduce water retention.

Research also suggests that asparagus contains prebiotic fiber, which feeds the good bacteria in your gut and can promote healthy digestion.

Per 1 cup serving raw : 27 calories, 0. These powerful little fruits contain another enzyme, actinidin, that helps speed up digestion, says Cording. Just two kiwis are also an excellent source of bloat-beating potassium and fiber—all for just 90 calories.

Studies show they can induce normal bowel movements to minimize bloating and stomach pain caused by constipation. Per 2 whole kiwis: 90 calories, 1 g fat 0 g sat fat , 0 mg sodium, 22 g carbohydrates, 13 g of sugar, 4 g fiber, 2 g protein. The papain in papayas is yet another enzyme that helps break down the foods you eat and fight inflammation.

The creamy fruit is also loaded with water and fiber , which help promote digestion and regularity to minimize bloat. Just keep a serving to one cup, adds Cording, since the high amount of fructose can sometimes be rough on your GI system.

Per 1 cup pieces: 62 calories, 0. While other beans can lead to mega-bloat, white beans a. navy beans are actually "high in potassium, which helps balance out sodium levels in our body," says Keri Gans , RD, author of The Small Change Diet.

Research shows white beans contain loads of fiber, which improves digestion and promotes regular bowel movements to limit bloat due to constipation. White beans are a great addition to salads or soups, along with kale, carrots, and other vitamin-rich veggies. Or, you can use them as an alternative to chickpeas in hummus for an equally protein-packed spread.

Per cup, cooked: calories, 1. Another water-dense fruit, pineapple contains a digestive enzyme called bromelain, says Gans. Throw pineapple in your morning smoothie, or top a piece of toast with a spread of cottage cheese and a few slices of pineapple.

Per half cup: 80 calories, 0 g fat 0 g sat fat , mg sodium, 0 g carbohydrates, 16 g of sugar, 1 g fiber, 0 g protein. Beets are another potassium-rich food, which can help counteract sodium in your body, and therefore bloat.

In fact, "One cup of beets has more potassium, fiber, and protein than a medium banana," says Armul. Roast beets before adding to your salad for some extra crunch or slice them into sticks and bake them to make beet "fries. Per cup, cooked: 37 calories, 0 g fat 0 g sat fat , 32 mg sodium, 12 g carbohydrates, 6 g of sugar, 2 g fiber, 1 g protein.

Celery Root. Celery root is a powerhouse for fighting water retention and bloat, because it contains a compound that acts like a diuretic. Per 1 cup diced: 19 calories, 0. When it comes to water bloat, consuming more water which tomatoes contain lots of is key.

Because heat evaporates tomatoes' water and breaks down their fiber which is key to keeping your digestion moving , it's best to eat 'em raw. Chop them up into a salsa, toss into a salad or add slices to a sandwich. Per 1 cup chopped or sliced: 34 calories, 0.

When foods linger in your gut, they ferment, resulting in gas. Adding fibrous foods, like artichokes, to your diet prevents this by pushing foods along. Studies also find that artichoke promotes the good bacteria in your gut, which can keep you regular and relieve bloating caused by indigestion.

Add artichoke hearts to salads, pasta, or toast—or simply grill them whole and dip them in yogurt-dill sauce.

Just watch the sodium count on canned versions. Per ½ cup artichoke hearts, cooked in water: 45 calories, 0. Don't beans make you bloated? Well, it depends. Legumes do make some people feel gassy. If you handle legumes well, the fiber in lentils help you push anything lagging in your GI tract right on through.

Zeitlin recommends sautéeing lentils to make them easier to digest. Don't worry, you won't break down all their fiber. All whole grains contain bloat-beating fiber, but oatmeal might take the cake.

Top your oatmeal with chopped walnuts and berries for additional fiber, antioxidants, and protein. Per 1 cup cooked with water: calories, 1 g fat 0. High in immune-boosting and inflammation-fighting antioxidants, spinach has truly earned its reputation as a superfood, says Zeitlin.

Toss a handful of baby spinach into still-hot stir fries or pastas so it wilts just slightly. Per 1 cup raw: 7 calories, 0. These little antioxidant-packed fruits are high in water and fiber to keep your digestive system grooving, says Atlanta-based dietitian Marisa Moore , RD.

Frozen berries have just as many nutrients as fresh ones, so toss either into whole-grain pancakes or layer on top of a parfait with plain low-fat Greek yogurt. Per 1 cup raw: 80 calories, 1 g fat 0 g sat fat , 0 mg sodium, 17 g carbohydrates, 12 g of sugar, 4 g fiber, 1 g protein. Probiotics are made of good bacteria that help keep your body healthy.

Studies show taking probiotics may help alleviate digestive symptoms, including bloating, by reducing gas production. Some research suggests peppermint oil may help with digestion and symptoms of bloating.

Peppermint oil comes in capsules that you can take by mouth. Getting enough fiber is important for preventing constipation, which triggers bloating.

Gradually add fiber to your diet, but do not overdo it, as some fiber supplements can worsen symptoms. This type of diet promotes restricting certain carbohydrates that commonly cause digestive issues. Following a low-FODMAP fermentable oligosaccharides, disaccharides, monosccarides, and polyols diet can help improve symptoms of gas and bloating.

Some people find that massaging the belly may help stimulate the bowels and relieve symptoms of bloating. You can try rubbing your abdomen just above the hip bone in a circular motion with light pressure. Yoga may help relax muscles in the abdomen and encourage the release of excess gas.

One study found that yoga lessened stomach pain and bloating in people with IBS. Heat can help relax muscles in the gut. Placing a heating pad on your belly may relieve discomfort and swelling associated with bloating. Alternatively, a warm water bottle can be used in place of a heating pad.

Either way, protect your skin from the heat with a cloth or other item. Taking magnesium supplements may help balance stomach acids and relax intestinal muscles, preventing constipation and relieving bloating. Taking a warm bath can help you relax and reduce stress levels, which may help your GI tract to function better.

Some small studies reveal that taking digestive enzyme supplements may help relieve symptoms of IBS. However, more research is needed to confirm the effectiveness of digestive enzymes for bloating. If you want to stop the symptoms of bloating, you should avoid the following:. Some over-the-counter OTC medications can relieve gas, abdominal pain, and bloating.

These drugs may include:. Healthcare providers may prescribe different medicines to help with bloating, such as:. Your healthcare provider may prescribe a prescription-strength laxative or antidiarrheal medicine to help with symptoms of bloating.

A medical professional can help determine if your symptoms may be caused by an underlying health condition. Many people deal with the uncomfortable symptoms of a full, tight belly. While you may not be able to completely eliminate symptoms of bloating, adopting appropriate lifestyle strategies along with taking effective medications could bring relief more quickly.

American Academy of Family Physicians. Abdominal bloating: a mysterious symptom. Johns Hopkins Medicine. Bloating: Causes and prevention tips. Brigham and Women's Hospital. Gas: Beat the bloat.

Larijani B, Esfahani MM, Moghimi M, et al. Prevention and treatment of flatulence from a traditional persian medicine perspective.

Iran Red Crescent Med J. Hosseini-Asl MK, Taherifard E, Mousavi MR. The effect of a short-term physical activity after meals on gastrointestinal symptoms in individuals with functional abdominal bloating: a randomized clinical trial.

Gastroenterol Hepatol Bed Bench. Serra J. Management of bloating. Neurogastroenterol Motil. Cash BD, Epstein MS, Shah SM. A novel delivery system of peppermint oil is an effective therapy for irritable bowel syndrome symptoms. Dig Dis Sci. Abdominal bloating. Fodmap diet: What you need to know.

Michigan Medicine. University of Michigan. Abdominal self massage. Kavuri V, Raghuram N, Malamud A, Selvan SR. Irritable bowel syndrome: yoga as remedial therapy. Evidence-Based Complementary and Alternative Medicine. National Coalition on Health Care.

How to get rid of bloating? Mount Sinai. Health Hub at Valley Oaks. How taking a bath can benefit your brain. Beta-glucan, inositol and digestive enzymes improve quality of life of patients with inflammatory bowel disease and irritable bowel syndrome.

European Review. Moolla M, Dang JT, Shaw A, Dang TNT, Tian C, Karmali S, Sultanian R. Simethicone decreases bloating and improves bowel preparation effectiveness: a systematic review and meta-analysis. Surg Endosc. Does activated charcoal help with gas and bloating?