Have you been eating more than you typically do? It happens — and you may end up feeling like your belly is bloated from all that food.
Bloating could be caused by just gas. “It’s caused by excess air or gas in the gastrointestinal tract,” says Chicago-based owner of RAD Nutrition Rachel Doyle, RDN, 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.”
While bloating can be unpleasant, it’s usually nothing 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 it’s chronic, however, visit your healthcare provider to rule out something more serious. “If you are experiencing bloating frequently, it’s always a good idea to explore it further with a doctor or dietitian to determine the root cause and rule out any underlying medical conditions,” Fullenweider says.
Even run-of-the-mill bloating can be a pain though. The good news is that you don’t have to just sit uncomfortably and wait it out. Follow these seven quick tips to get rid of bloating and feel like yourself again.
1. Stay Hydrated
Drinking water is probably the last thing you want to do when you feel like your belly is about to explode. But “hydration is so important for minimizing bloating,” Doyle says. “It keeps everything moving along smoothly in your digestive tract, which is essential for regular bowel movements — and constipation and bloating often go hand in hand.”
The goal with drinking water after a meal is to offset sodium intake and encourage your body to give up fluids. “While it may seem counterintuitive, drinking water may help to reduce bloat by ridding the body of excess sodium,” Fullenweider says. Drinking water before a meal may help ease bloating and also reduce the likelihood of overeating.
2. Take a Walk
“Rather than heading straight for the couch after a big meal, get some movement in,” Fullenweider says. “Going for a short walk can help stimulate gastric motility and reduce bloating.” Research shows that light exercise, like a walk, after a meal helps accelerate gastric emptying.
Five or 10 minutes should be enough to help you find relief, Doyle says. You’re even better off if exercise is a regular part of your routine. Light exercise, like walking, may improve intestinal motility and constipation symptoms, including bloating.
3. Cut Back on Alcohol
You might be tempted to pour yourself another drink after dinner, but that won’t help your swollen stomach. “Alcohol can slow digestion and increase water retention,” Fullenweider says.
Research says that alcohol consumption can alter bowel motility and cause intestinal inflammation, which could lead to bloating.
So, skip the post-meal cocktail for now (or just have one). Ultimately, to keep belly bloat to a minimum, you’re better off sticking with water.
4. Steer Clear of Carbonation
You may think that sipping a carbonated beverage, like seltzer or soda, will make you feel better by inducing burping, but for some people, too much carbonation can induce gas and bloating.
The bubbles are to blame.
5. Pour Yourself Some Tea
Instead, consider ginger tea, as it may help with a variety of gastrointestinal symptoms and potentially improve gastric emptying. Fennel is another good option that can help with a range of stomach issues.
6. Ease Into a Yoga Pose
Once the dessert is cleared, find some space to give your body a nice stretch. “Gentle yoga poses like Child’s pose or Cat-Cow can help relieve abdominal discomfort associated with bloating,” Doyle says.
Hold each pose for five deep breaths (breathing in through the nose and out through the mouth), and continue repeating until you feel some relief, she says. “Allow your belly to expand fully with each inhale,” Doyle says. “This helps activate your body’s parasympathetic nervous system, or rest-and-digest mode, which is calming and will allow you to better digest your food.”
7. Avoid Gum
Swallowing too much air can lead to bloating and gas, Fullenweider says. Extra air can get into your system if you eat or drink too quickly, have carbonated beverages, or chew gum. If that air ends up trapped in the colon or small bowel, you may end up feeling bloated and gassy.
The Takeaway
- Bloating is uncomfortable but usually harmless, often caused by excess gas, swallowed air, or certain foods.
- Simple daily habits like drinking water, avoiding carbonated drinks, and eating slowly can help prevent or reduce bloating.
- Gentle movement, stretching, and herbal teas (such as peppermint or ginger) can ease bloating once it starts.
- If bloating happens frequently or comes with other symptoms, a healthcare provider can help identify the underlying causes.
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