Foods high in FODMAPs include:. Eating low FODMAP foods can also help reduce bloating if your symptoms are related to IBS. Studies have shown a low FODMAP diet to be effective in temporarily reducing symptoms of IBS , like bloating. But more research is needed to determine how much the diet can help long-term.

While a low FODMAP diet may help, you should discuss any diet changes with your doctor or a registered dietitian, Mallam says.

Depending on the underlying cause of your bloating, you may need a more tailored diet. If you eat quickly, you are more likely to take in more air, which can result in bloating, says Hardeep Singh , MD, a gastroenterologist with the Providence St.

Joseph Hospital. Exercise can reduce bloating because it facilitates contractions of the intestines, which pushes along food and waste, says Rushabh Modi, MD, a gastroenterologist and hepatologist specialist with Keck Medicine of USC.

You don't necessarily need to put yourself through a strenuous workout to ease bloating. Studies show that mild physical activity, like walking, can reduce symptoms of bloating. Other forms of exercise that can reduce bloating include:.

If your abdomen feels swollen and tight, you may not want to eat or drink anything else, but sipping on water can help ease your symptoms. That's because foods high in sodium can cause bloating, and drinking water helps flush excess sodium from your system. If you're looking for quick relief from gas and bloating, an over-the-counter OTC medication could help.

Keep in mind that the cause of your bloating can determine which medication would work best. The body makes digestive enzymes on its own to help break down food. However, you can buy them OTC to take as supplements, too.

According to some evidence , people believe that OTC digestive enzymes can help with:. Probiotics live in the intestines and are considered "good" bacteria. Taking probiotic supplements may help keep your gut bacteria in check, which could help reduce bloating.

Probiotics can be found naturally in foods like:. There are some studies that say that probiotics can help with digestive issues, including bloating, by increasing the "good" bacteria in the gut. Other studies say that probiotics don't seem to help or are overwhelmingly focused on specific digestive issues like irritable bowel syndrome.

What you eat is likely to be the biggest cause of bloating, says Singh. Other causes of bloating include:. In most cases, bloating will pass with time and doesn't require medical attention.

However, over time, frequent bloating could be an indication of an underlying medical issue. Getting rid of bloating this quickly may not be possible for everyone. Speaking of how sodium can make you retain water, if you're regretting those French fries you ordered at lunch, try snacking on a potassium-rich banana to relieve bloat ASAP.

Put down the fruit peeler. In fruits like apples and pears, the skin is where you find insoluble fiber , a. the kind that aids digestion by keeping things moving through your bowels.

Munching on these fruits with the skin intact can help increase stool bulk and give you more regular bowel movements over time, says Schuchmann. I know, it's amazing , but there's a side effect to all that no-cal seltzer sipping—belly bloat.

Note that this is more of a long-term fix, though. That said, Kimball says she drinks a good amount of carbonated water and doesn't feel this effect. So, whether or not it makes you feel bloated may be individual. She recommends paying attention and seeing how it impacts you personally.

If you're looking for quick relief, Michael D. Brown, MD, a gastroenterologist at Rush University Medical Group, recommends trying simethicone, an over-the-counter medication that is available under brands like Gas-X and Equate.

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. Natalie Egan, MS, RD, LDN Brigham and Women's Hospital Previously published on Intelihealth.

We all have gas. Yet, we're embarrassed to mention it to health-care providers and friends in social conversation. Ten percent to 20 percent of adults have the digestive complaints of belching or flatulence. Here's the good news: bloating or gas doesn't necessarily mean there is something wrong with digestion.

But to minimize gas and its embarrassment, the first areas to focus on are diet and eating habits. The three most common ways of expelling gas are burping, abdominal bloating, and flatus.

Swallowed air, which may stay in the stomach for a period of time, is released by belching. Bloating typically occurs with air that is trapped in the colon or small bowel.

Air passed through the bowel is typically passed as flatus. A normal individual emits flatus from 12 to 25 times per day, with more gas in the intestine later in the day than earlier.

Intestinal gas is made up of oxygen, nitrogen, carbon dioxide, hydrogen and methane. The composition varies depending on the type of intestinal gas. Gas is caused by various factors, the most common of which are eating behaviors and the bacterial fermentation of certain foods.

The colon is filled with bacteria, yeasts and fungi, which break down the foods not digested by the small intestine, mostly different forms of carbohydrates. These bacteria particularly enjoy undigested carbohydrates, and the fermentation leads to gas production, hydrogen and methane expelled as flatus.

Lactose is one of the most common sources of gas-causing carbohydrate, affecting people who are "lactose intolerant," meaning they do not have the enzyme lactase needed to digest the carbohydrate. Typically, lactose is found in dairy products. Beans are the second most common carbohydrate implicated in gas production.

The indigestible carbohydrate in beans that typically causes flatus is raffinose.

Have you ever enjoyed a delicious meal only to feel immediately bloated afterward? Or, perhaps you notice bloating during your period every month or when you travel. If you're constantly wondering how to reduce bloating so you can feel better and actually enjoy your day , you're not alone. Although it's frustrating and uncomfortable, bloating is a natural part of life—and it's typically caused by gas buildup from normal, everyday activities like eating and drinking.

Another common cause of bloating is constipation , but hormonal fluctuations may also be to blame. Apart from bloating in the abdomen, you can also feel puffy in your hands, feet, and even your face, adds Molly Kimball, RD, CSSD, the founder and director of Ochsner Eat Fit nonprofit initiative and host of the FUELED podcast.

On most occasions, bloat goes away on its own. But sometimes you just want the feeling gone, like, yesterday. If you're looking for quick relief, here are some ways to reduce bloating, according to experts.

Meet the experts: Jordan Hill, RD , is a nutritionist with Top Nutrition Coaching. Courtney Schuchmann, RD , is a nutritionist at University of Chicago Medicine.

Molly Kimball, RD, CSSD , is the founder and director of Ochsner Eat Fit nonprofit initiative in New Orleans and host of the FUELED podcast. Kim Kulp, RD , is a nutritionist and gut health nutrition expert based in California.

Michael D. Brown, MD , is a gastroenterologist at Rush University Medical Group. Sonya Angelone, RD , is a former spokeswoman for the Academy of Nutrition and Dietetics.

Matthew Bechtold, MD , is a gastroenterologist at University of Missouri Health Care. Angela Houlie, RDN is a registered dietitian nutritionist based in New York.

Another common cause of bloating is constipation. In these cases, bloating is from stool that is not moving, Kulp says. When there is a backlog, gas becomes trapped and this can lead to gassiness or a general "puffy" feeling.

Supplements like magnesium might be helpful for this, along with other remedies more to come. Probiotics are important for gut health, and you can get them in both food or supplement form. Just chat with your doctor before adding any new supplement, including probiotics.

You've probably been told before that you should be drinking more water, but this is especially true if you find yourself bloated all the time. Drinking water will soften your stools, which makes them easier to pass and quickly reduces bloating in the form of gas and constipation, says Matthew Bechtold, MD, a gastroenterologist at University of Missouri Health Care.

Good hydration also increases the mucus secretions in your bowels and your overall bowel motility, so drink up! If you're feeling bloated after an especially salty meal, you might be able blame the sodium. However, the effects should be temporary.

That said, Dr. Bechtold recommends choosing fresh meats and produce over the prepackaged ones, experimenting with cooking with flavorful spices in lieu of salt, preparing your own meals at home instead of dining out, and studying food labels closely for sodium content.

And just so you know: The Food and Drug Administration FDA recommends consuming no more than 2, milligrams of sodium per day that's just one teaspoon of salt, FYI. Speaking of how sodium can make you retain water, if you're regretting those French fries you ordered at lunch, try snacking on a potassium-rich banana to relieve bloat ASAP.

Put down the fruit peeler. In fruits like apples and pears, the skin is where you find insoluble fiber , a. the kind that aids digestion by keeping things moving through your bowels. Munching on these fruits with the skin intact can help increase stool bulk and give you more regular bowel movements over time, says Schuchmann.

I know, it's amazing , but there's a side effect to all that no-cal seltzer sipping—belly bloat. Note that this is more of a long-term fix, though. That said, Kimball says she drinks a good amount of carbonated water and doesn't feel this effect.

So, whether or not it makes you feel bloated may be individual. She recommends paying attention and seeing how it impacts you personally.

If you're looking for quick relief, Michael D. Brown, MD, a gastroenterologist at Rush University Medical Group, recommends trying simethicone, an over-the-counter medication that is available under brands like Gas-X and Equate.

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. Quick Answers to Your Top Questions. Care at Home. Life Balance. LONG-TERM CARE. State Guides.

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A swollen, bloated abdomen can make your whole body feel heavy and weigh down your mood. While there are many smart strategies for preventing bloating, sometimes it happens, and you just want to feel better fast. You might have noticed that your midsection is blowing up more often.

Among the reasons that bloating occurs, one important factor is age. AARP Membership. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP The Magazine.

Join Now. Uncomfortable bloat could come from several issues, or a combination of them, including a lack of fiber in your diet, irritable bowel syndrome IBS , a food intolerance or small intestine bacterial overgrowth SIBO or a serious condition such as colon cancer.

There are also many foods that can trigger bloating. Dairy products, broccoli, beans, lentils and other high-fiber foods, artificial sweeteners and carbonated drinks are just a few examples. Bloating is a common symptom, says Amy Bragagnini, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

It is important to have a few strategies to relieve gas and bloating and improve digestion. A few minutes of low-impact exercise, like walking, can help your body digest and expel extra air, Torkos explains.

Walking helps to strengthen muscles in the gut and stimulates the movement of waste through the colon. You don't need to exercise for long — a to minute walk is sufficient, Smith adds. A study published in Gastroenterology and Hepatology From Bed to Bench concluded that short-term physical activity could be effective in relieving abdominal bloating symptoms.

Privacy Policy. You can place a hand over your middle to feel the abdomen move up and down, which means you are breathing from the diaphragm, she says. Target Optical.

This increases involuntary contraction and relaxation of the muscles of the intestine  peristalsis , relaxes the body and helps damp down the perception of signals from the gut, she says.

The position of your midsection can help or hinder peristalsis. Begin by kneeling on the floor, Next, lean forward, keeping your butt on your heels, and rest your forehead on the floor, with your arms by your sides on the floor, palms facing the ceiling.

Hold the pose for deep breaths. Happy Baby pose is another option: Lie on your back and bend your knees to your chest, with the bottoms of your feet facing the ceiling.

Grab the bottom of your left foot, or left ankle, with your left hand, and hold your right foot or ankle with the other. Hold position for deep breaths. Try placing a hot-water bottle or compress on your belly as you lie on your back. Alternatively, take a warm bath. Relaxation can lead to relief, according to Smith.

Lying on your back, give yourself a gentle abdominal massage to help increase peristalsis, suggests Smith. Trace your colon with your hands. Starting on the right side, massage across, under the ribs, and then down the left side, and over the middle. Slow breathing may enhance the exercise.

Certain herbs deliver carminative gas-relieving properties that can help expel gas. Chamomile is medicinal herb and antioxidant that has long been considered a nerve-calmer as well as a digestive relaxant. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine.

If you are nervous because there are people around you, such as coworkers, you may be too tense to allow your body to expel gas. But holding in gas may increase tension and abdominal pain.

Walk away as soon as you can; a change of scenery may help you relax. If you are worried about a foul odor, consider using a flatulence deodorizer pad, Torkos says. These reusable cloth pads made of activated charcoal help to neutralize the smell of gas.

They are inserted into your underwear and stay in place with two-sided tape. Peppermint oil comes in small capsules with coating that helps avoid heartburn and delay their digestion. Peppermint is a natural antispasmodic that can help muscles relax, according to UCLA gastroenterologist Didi Mwengela, M.

And see a doctor if symptoms persist. These products are not long-term solutions. Just started taking a new-to-you medication? The unfamiliar drug may be behind your bloat. Constipation-related gas and bloating is a side effect of many medications.

Work with your doctor to figure out if the medication, the dose or the way you take it is causing constipation, gas or bloating. It may be a temporary side effect. Note: Do not adjust or stop any medication without consulting your doctor.

Depending on the cause, and your individual case, a gastroenterologist GI should be able to help you ease the severity of the bloating that you are experiencing. These doctors specialize in digestive disorders and use prescription medications such as antibiotics, antispasmodics and neuromodulators to help treat symptoms and underlying conditions.

According to Mwengela, there is a very good chance that a GI can help you improve your health and feel much better.

Good hydration also increases the mucus secretions in your bowels and your overall bowel motility, so drink up! If you're feeling bloated after an especially salty meal, you might be able blame the sodium. However, the effects should be temporary.

That said, Dr. Bechtold recommends choosing fresh meats and produce over the prepackaged ones, experimenting with cooking with flavorful spices in lieu of salt, preparing your own meals at home instead of dining out, and studying food labels closely for sodium content.

And just so you know: The Food and Drug Administration FDA recommends consuming no more than 2, milligrams of sodium per day that's just one teaspoon of salt, FYI.

Speaking of how sodium can make you retain water, if you're regretting those French fries you ordered at lunch, try snacking on a potassium-rich banana to relieve bloat ASAP.

Put down the fruit peeler. In fruits like apples and pears, the skin is where you find insoluble fiber , a. the kind that aids digestion by keeping things moving through your bowels.

Munching on these fruits with the skin intact can help increase stool bulk and give you more regular bowel movements over time, says Schuchmann. I know, it's amazing , but there's a side effect to all that no-cal seltzer sipping—belly bloat. Note that this is more of a long-term fix, though.

That said, Kimball says she drinks a good amount of carbonated water and doesn't feel this effect. So, whether or not it makes you feel bloated may be individual. She recommends paying attention and seeing how it impacts you personally.

If you're looking for quick relief, Michael D. Brown, MD, a gastroenterologist at Rush University Medical Group, recommends trying simethicone, an over-the-counter medication that is available under brands like Gas-X and Equate.

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.

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?

Bismuth subsalicylate. Lacy BE, Pimentel M, Brenner DM, et al. ACG clinical guideline: Management of irritable bowel syndrome. Am J Gastroenterol. Annaházi A, Róka R, Rosztóczy A, Wittmann T. Role of antispasmodics in the treatment of irritable bowel syndrome.

World J Gastroenterol. Lacy BE, Gabbard SL, Crowell MD. Pathophysiology, evaluation, and treatment of bloating. Gastroenterol Hepatol N Y. Use limited data to select advertising.