Most people experience bloating at some point. Exercises, supplements, and massages can all help to reduce bloating quickly, and simple lifestyle changes can prevent it from reoccurring.
Abdominal bloating is when the abdomen feels full and tight. It commonly occurs due to a buildup of gas somewhere in the gastrointestinal (GI) tract. Bloating causes the belly to look larger than usual, and it may also feel tender or painful. Fluid retention in the body can also lead to bloating.
In this article, we provide techniques for getting rid of bloating quickly and explain how to reduce bloating in the long-term.
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.
The best way to tackle bloating is to determine its cause. Common triggers for bloating include:
- Digestive issues. Constipation, food allergies, and intolerances can lead to bloating. When stool becomes backed up in the large bowel, it can cause bloating and a feeling of discomfort. Excess gas may also build up behind the stool, making the bloating worse.
- Diet. Fizzy drinks, too much salt or sugar, and not enough fiber in the diet can all cause bloating.
- Hormonal changes. Many people experience bloating before and during their periods due to hormonal changes and water retention.
Many home remedies can help to manage the pain and discomfort of bloating. The following quick tips may help people to get rid of a bloated belly quickly:
1. Sip On Water With Freshly-Squeezed Lemon Juice
Drinking lots of water is key to digestive health, Dr. Chutkan says, but while many people say lemon water, in particular, helps “flush out” your system, that’s really more of a myth. Naturopathic doctor Erica Matluck, ND, NP, told Well + Good that there really isn’t enough real research on lemon water’s benefits to claim that it’s doing anything other than hydrating you (which is definitely a good thing!).
The citric acid that gives lemons their puckery taste can help break up or prevent kidney stones, one 2014 study found, which is one abdominal ailment they can help with. Lemons also are a source of soluble fiber, which a 2011 study found can help reduce constipation and, in turn, bloating — but in order to get this benefit, Healthline writes, you’d have to eat the lemon’s pulp.
Drinking water with or without lemons helps your body move nutrients through your system faster, so keeping hydrated in general is a good idea if you want to successfully fight to bloat.
2. Apple Cider Vinegar
Apple cider vinegar is the ultimate beauty multitasker. Both Samit and Nicole Granato, a women’s health specialist, recommend drinking it to boost the de-bloating process. “Women who frequently gain weight in the abdominal and stomach area do so because of digestion issues, hormonal balance, and bloating,” Granato explains. “This supertonic balances healthy bacteria in the gut, promoting better digestion, balancing pH levels in the body, and killing any viruses and unwanted bacteria.” Samit agrees, saying that ACV helps increase stomach acid (which improves digestion) and aids your body’s absorption of key nutrients from food. Try mixing one tablespoon of ACV with eight ounces of water, a sprinkle of cinnamon, and a drop of stevia to taste.
3. Be Mindful Of The Beans You Eat
You might pat yourself on the back when you add chickpeas to your salad, thinking about how much protein you’re giving your adult self. But if you’re not already eating beans on the reg, the Cleveland Clinic writes, the extra fiber they bring to your diet can increase bloating. When the sugars in beans break down, they can cause a buildup of gas. Soaking beans overnight is touted as a method to make them easier on digestion, but rinsing canned beans should be just fine.
4. Look at supplements and medications
Some supplements, such as iron, can cause constipation and other symptoms of indigestion. This can increase bloating. Potassium, on the other hand, may reduce bloating by helping to balance the body’s sodium levels.
Medications may also cause side effects that affect GI function or cause indigestion. If this happens, a doctor or pharmacist can suggest alternatives that are more gentle on the digestive tract.
5. Drink Less Coffee
I have some bad news: coffee is naturally dehydrating, increases acid production, and irritates your GI tract, all of which roll out the red carpet for bloating. But we live in the real world and, for many of us, kissing coffee goodbye in order to remedy a bloated stomach simply isn’t an option. Dr. Chutkan suggests limiting yourself to one cup of coffee or less a day can help prevent coffee-related bloat.
6. Eat Ginger Or Drink Ginger Tea
Ginger has been used for centuries to cure all kinds of basic ailments. Two compounds called gingerols and shogaols found in this root reduce inflammation in your gut and send a strong message to the muscles in your intestines to chill out. There are a few different ways to effectively get ginger in your system, but unfortunately, those sugary ginger chews aren’t one of them.
Instead, cut a few very thin slices of ginger and steep them in boiling water for 10 minutes. You can add honey and a squeeze of lemon to make it tasty before you sip on it. You can even chew on little pieces of raw ginger for a quick fix if you don’t mind the taste. Powdered ginger root, which you can take daily as a supplement, is also an option.
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