Don’t Multitask When Eating
“I’m almost never just eating a mealI’m also on my computer or watching television or scrolling through my phone,” admits Lindsey Metrus, Byrdie’s senior editor. After a lifetime of bloat, she decided to try traditional Chinese medicine to ward off some of her discomfort. It turns out, the distraction was part of the problem. “Multitasking with some sort of digital distraction leads to overeating or scarfing down food hurriedly, which translates to poor digestion. It’s also one of the main reasons people face spleen qi deficiency,” according to Emma Suttie, D.Ac., AP.
Metrus continues, “I made it a point to enjoy as many meals as I could peacefully and undistracted, focusing on chewing each piece of food since breaking down foods before they get to the spleen means the spleen has less work to do.” Not only will chewing slowly encourage healthier digestion and, in turn, less bloat, but it will also speed up your metabolism .
How To Get Rid Of Bloating Fast
The key to debloating quickly is to stop eating and drink a big mug of this debloating tea and then let the ingredients do their work. It is one of the best things you can do. Dont eat anything else until you find relief from your bloating symptoms. Your digestive tract needs time to focus on the issue at hand, and adding more work for it to do will make it take longer. If youre feeling hungry, a mug of bone broth is an excellent choice until your stomach feels back to normal.
Pay Attention To Your Fiber Intake
Fiber is key for staying healthy. It keeps your digestive system chugging along smoothly and helps you feel satiated for longer, which is a plus if weight loss is what you’re after. The issue is when you go from eating very little fiber to taking in way too much, like when you’ve decided to overhaul your eating habits in an effort to get healthy. “Overdoing the fiber when you’re not used to it can make you really bloated,” says Langer. Too much fiber can be tough to digest and create gas, both of which might puff you up. Langer recommends aiming for between 20 and 25 grams of fiber per day and drinking a lot of water along with any fibrous food to help your body digest it more easily.
Also Check: How To Get Rid Of Stomach Crease
What Causes Belly Bloat
Waking up with a bloated stomach is not a good feeling. But before you start blaming your puffy tummy on gas or PMS, you should know that bloating can also be a side effect of other conditions like diarrhea, constipation, irritable bowel syndrome, or a food allergy or intolerance. For persistent belly bloat, seek a physicians advice to get the help you need.
The 6 Best Ways Reduce Stomach Bloating
Now that you know the most common causes for bloating, lets talk about how to reduce or even eliminate it.
Stop Drinking Carbonated Beverages
If youre having problems with a swollen, gassy stomach, then you dont want to drink gas-infused liquids.
I dont think this needs much more explanation.
Make Sure Youre Not Constipated
Constipation is known to exacerbate symptoms of stomach bloating and it has several possible causes.
The one people most commonly believe is inadequate fiber intake, but research shows this isnt the case. In fact, increasing fiber intake can make the bloating worse and reducing intake can help alleviate constipation.
Balance Your Sodium and Potassium Levels
As you know, large fluctuations in sodium intake can cause bloating and water retention. Inadequate potassium intake can do the same.
The key is maintaining a stable intake and proper balance of both sodium and potassium.
Again, I like to stick with the Institute of Medicines recommendations, which is 1.5 to 2.3 grams of sodium and 4.7 grams of potassium per day.
Take stock of your daily sodium intake and if youre like most people and its too high, here are some simple ways to reduce it:
And yes, I know its kind of annoying to count/track yet another thing in your diet but its worth the hassle if youre struggling with bloating.
Reduce Your Cortisol Levels
Also Check: What Causes Sudden Severe Stomach Pain
Start The Day Off Right
This is a staple of the celebrity beauty diet for a reason: It works. A glass of warm water with lemon in the morning jump-starts your digestive system and sets everything off on the right foot, right away. For an added kick, sprinkle in some cinnamon or cayenne pepper for extra anti-inflammatory power.
Foods To Reduce Bloating
There are several anti-bloating foods that you may already have at home or can easily find at the grocery store. There might not be a quick fix but sipping this debloating tea and adding some of these foods to your diet is going to make a long-term difference.
Many of us are lacking in fiber in our meals. According to the Mayo Clinic, Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. Often its easy to overlook potassium-rich foods. Thats unfortunate because potassium-rich foods help reduce bloating that may come from preprepared foods made with excess sodium.
Acquaint yourself with everything your produce aisle has to offer. You may need to avoid certain vegetables, for a time that cause discomfort. The good news is that there are so many other options that help aid in digestion!
You May Like: Can You Take Advil On An Empty Stomach
How Do I Get Rid Of Bloating Fast
For quick results, grab a water bottle and hit the streets for a mini-workout. Walking helps get your stomach contents moving and water does, too.
Stay clear of carbonated water and drinks, though, as the bubbles sometimes add air to the stomachand you dont want that.
Remember that getting rid of bloat fast isnt always super simple and its not always a quick fix. But if you are feeling full and tight in the abdominal area, the best thing to do is to get moving!
Eat At Regular Intervals
Many people experience bloating directly after a big meal. It is possible to avoid this by eating several smaller meals each day, which can help to keep the digestive system moving.
Swallowing food quickly can introduce air into the digestive tract. Drinking from a straw can also lead to people swallowing more air, which in turn leads to gas and bloating. People who have bloating should avoid using straws if possible and try eating slowly to avoid swallowing air during meals.
Also Check: How To Get Rid Of Pimples On Your Stomach
Give Your Belly A Massage
Mom might have been onto something when she rubbed your belly as a kid to soothe a tummy ache. Sometimes bloating can be caused by constipation or problems in the gut, so gently massaging your stomach in bed may actually help move things along overnight. It increases your motility to move your hands along your gastrointestinal tract, says gastroenterologist Judy Nee, MD, assistant professor of medicine at Beth Israel Deaconess Medical Center in Boston. Press along your colon, going from the right side of your lower abdomen up into your stomach area and down to the left side this follows the path of the gastrointestinal tract. Dr. Nee tells her patients to write out I U across their stomachs to ensure they massage their gastrointestinal tract in its entirety. Banishing belly bloat isnt the only surprising benefit of a massage.
Undo Damage From A Night Out
If you knocked back a few too many drinks on the boardwalk last night and chased them with salty food, your stomach is probably feeling swollen from the alcohol and salt. The fix: drink 12oz of coconut water shortly after you wake up to rehydrate and help eliminate bloat. The potassium in the water helps balance sodium levels in the body and can help fight water retention, says Palinski-Wade.
Recommended Reading: Why The Bottom Of My Stomach Hurt
Watch Your Fiber Intake
Fiber can help the weight loss process but it has other effects, too. Sometimes eating high fiber foods may give you gas, says Watts. These foods can be great for dropping pounds, but can be uncomfortable to digest. Avoid foods such as beans, lentils, broccoli, dairy products, and carbonated drinks.
Color In An Adult Coloring Book
Stressing about that upcoming work presentation or job interview can put a real damper on your mood, hair, skin, heart, weight, and even your belly. Your gut is extremely vulnerable to stress, which can cause changes in your motility and inflame your intestines, giving you that puffy, uncomfortable sensation in your stomach. Before bed, take a half-hour to decompress and rid your mind of any negativity or worries. Reading a book, writing in a journal, or dumping out the crayons to color in an adult coloring book are just a few ways to put your mindand stomachat ease.
Don’t Miss: How To Lose Your Lower Stomach Fat
Food Intolerance And Bloating
Food intolerance can lead to bloating when:
- your bowel does not empty properly
- the food causes gas to be trapped
- too much gas is produced as a reaction to the food
The most common foods to cause problems are wheat or gluten and dairy products.
The best approach if you have a food intolerance is to eat less of the problem food or cut it out completely.
Keep a food diary for a couple of weeks, noting everything that you eat and drink and when bloating troubles you most. But do not get rid of food groups long-term without advice from your GP.
Find out more about food intolerance.
Coeliac Disease And Bloating
Coeliac disease is a common digestive condition where your intestine cannot absorb gluten found in wheat, barley and rye.
If you have Coeliac disease, eating foods containing gluten can also trigger diarrhoea, abdominal pain and fatigue.
See your GP if you suspect you may have Coeliac disease.
There is no cure for Coeliac disease but, once the condition has been diagnosed, switching to a gluten-free diet should help.
Find out more about Coeliac disease.
Also Check: Can Chewing Tobacco Cause Stomach Ulcers
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 bodys 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.
Although it is not common, bloating and swelling of the abdomen can signify a severe medical condition. Liver disease, inflammatory bowel disease, heart failure, kidney problems, and some types of cancer can cause bloating.
Bloating that continues for days or weeks may indicate a health issue that needs medical attention. It is advisable to speak to a doctor about ongoing bloating that does not go away over time.
People whose bloating occurs alongside these symptoms should seek medical advice:
- appetite changes or trouble eating
- bright red blood in the stool
- black or dark maroon stools
Take A Warm Bath Soaking And Relaxing
The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating.
Quick fixes are not always effective for some causes of bloating. However, people who have frequent bloating may find that certain lifestyle changes can tackle the causes and reduce bloating over time.
People can use these simple steps to try to prevent bloating in the long-term:
Also Check: What Does It Mean If Your Lower Stomach Hurts
Cayenne Pepper Minimizes Belly Bloat
A substance known as capsaicin, found in cayenne peppers, can be magical when it comes to bloating. It works by increasing the flow of digestive juices to help break down food. It also helps release gas.
Further, capsaicin has antioxidant powers and may even help keep unfriendly bacteria away.
I recommend adding a teaspoon of dried cayenne powder to warm water. Maybe even with a squeeze of lemon juice. If you need to sweeten it up a bit, try a pinch of stevia or monk fruit.
Sip On Ginger Or Chamomile Tea
When those late-night cravings start calling your name, ditch the sugary snacks and turn to ginger or chamomile tea. Not only is sipping on a mug of herbal tea a great way to unwind and release stressors from the day, but both of these blends have digestive benefits that support a flat belly.
Ginger Tea: Gingerhas been a medicinal digestive aid for thousands of years, thanks to its potent anti-inflammatory properties that aid digestion, reduce bloating, and soothe digestive upset. Try making a soothing tummy tonic with ginger tea, lemon, and a dash of honey.
Chamomile Tea: Chamomile is rich in antioxidants, flat belly supporting nutrients that aid the detoxification process by helping rid the body of toxic waste and excess water. And, this flowery brew is best known for its stress-busting and sleep-supporting properties, making it a beneficial blend to sip on before bed.
You May Like: How To Get Rid Of Stomach Discomfort
What Does Inflammation Have To Do With Bloating
Inflammation has a LOT to do with bloating. So much, in fact, that Ive dedicated a video to the topic, which you can watch here.
Ive also written several posts about inflammation because it really can wreak havoc on your health.
- Take a look at 18 Top Anti-Inflammatory Foods to see some of the foods best for helping to reduce inflammation and bloat.
- On the other end of the coin, youll find 10 Foods that Cause Inflammation. Find out what to avoid and why.
- If you need help with all of this, start off on the right foot with my 5-Day Anti-Inflammatory Diet Meal Plan.
I hope you find some of this information helping! If you are struggling with the discomforts of bloating, relook at the 10 simple tips Ive outlined above and try them out. Even bit by bit is fine.
The more steps you take, the better youll feel. Guaranteed!
This post contains affiliate links to products I use regularly and highly recommend.
Sip Your Way To Relief
10. Cut back on the alcohol. If you drink, do so in moderation and alternate alcoholic beverages with water so that you do not become dehydrated, causing water retention.
11. Try a spoonful of apple cider vinegar. Although theres no strong evidence that proves apple cider vinegar reduces bloating, some research shows it may lead to better gut health by helping stabilize blood sugar and control appetite.
Read Also: How To Tighten My Stomach
Sneaky Ways To Debloat In Just One Day
Feeling like you’ve suddenly turned into the Michelin woman is the opposite of fun. Whether you’re actively trying to lose weight or are pleased with your current physique, bloating can completely throw you off. In the worst case scenario, it might send you into a panicked thought spiral about whether you’ve actually gained as much weight as your favorite skinny jeans would have you believe. In short, you probably haven’t.
“Bloating and actual fat gain feel the same, so it’s easy to confuse the two,” says Abby Langer, R.D. “But they really aren’tfat is different from gas and water, which are what often contribute to bloating, and fat comes onto your body much more slowly.” So when you feel like you’ve ballooned overnight, or even over the span of a few days, you can usually chalk that up to bloating instead of true weight gain. Now that you have that reassuring bit of information, one question still remains: is there any way to cut down on bloat ASAP? Luckily, the answer is yes.
Deflating Postmeal Bloat Is Simpler Than You Think
Is the holiday season bringing out your extra-indulgent side? It happens and you may end your holiday dinner feeling like your bellys bulging from all that food.
Does it seem like your stomach just tripled in size? Rest assured, thats not the case, according to Brigham and Womens Hospital. Rather, its likely just gas. It’s caused by excess air or gas in the gastrointestinal tract, says Rachel Doyle, RDN, the Chicago-based owner of RAD Nutrition who focuses on gut health. When we eat, carbohydrates are broken down, and their fiber is fermented, producing gas that expands, which can lead to bloating.
Unpleasant as it is, its generally not something to worry about. Typically, bloating is not a sign of anything serious, especially if it is only occurring after large meals, says Pam Fullenweider, RD, the founder of Fully Mediterranean in Houston.
If its chronic, however, visit your healthcare provider to rule out something more serious. If you are experiencing bloating frequently, its always a good idea to explore this further with a doctor or dietitian to determine the root cause and rule out any underlying medical conditions, Fullenweider says.
Even your run-of-the-mill bloating can be a pain, though. The good news is you dont have to just sit uncomfortably and wait it out. Follow these seven quick tips to get rid of bloating and return to the holiday merriment.
Don’t Miss: What Antibiotics Treat Stomach Infections