Fill up on fiber
An easy way to reduce bloating fast is to eat healthy foods with lots of fiber. You might recognize a key theme here; keeping the digestive system moving along is key to not feeling bloated. Look to yummy foods that contain flax seeds and chia seeds. Choose foods like sweet potatoes and quinoa.
Not only is it said that drinking warm water can help de-bloat, but hot water can also be used in other ways to help reduce bloating. To relax the muscles in the gut and release the gas, try placing a hot water bottle on the stomach, just make sure you wrap it up so not to burn your skin.
Drinking pineapple water or making a smoothie with peppermint can be an effective drink to reduce bloating. Pineapple is packed with antioxidants like vitamin C, which can reduce inflammation.
Lemon water can help with digestion
To relieve bloating, gas, and constipation, drink a cup of lemon water first thing in the morning on an empty stomach. Lemon contains minerals that promote healthy digestion, alleviate heartburn, and stimulate healthy bowel function by reducing bloat and stimulating bowel movements.
Here we spoke to nutritionist Laura Parada, director of Slow Life House, to talk about the ways in which lemon water can improve your health. “It helps kick-start the digestion process in the morning,” says Parada, adding that it also helps fight indigestion, heartburn, and bloating.
The most common reason for bloating is having a lot of gas in your gut. This can be caused by some food and drinks, such as some vegetables and fizzy drinks, or by swallowing air when you eat. It can also be caused by a problem with your digestion, such as: constipation.
Drink Plenty of Water
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. "Although it may sound counterproductive to drink more, water can actually help flush our system and reduce the puffiness."
There is no scientific evidence to say ACV helps with bloating. Due to its acidic nature, ACV may help people with poor digestion or low stomach acid levels, but advocates may overstate these claims. With that said, some people may find relief by trying ACV for bloating, especially if they have low stomach acid levels.
Eight of the studies showed significant benefits of probiotics in treating IBS symptoms, including reducing bloating. Participants who took probiotics were also able to poop more easily, which could in turn help to reduce constipation and gas that can cause bloating.
If you experience bloating on a regular basis, Oh says it's time to take control of diet and exercise, and seek help for general bowel movements if it becomes a pervasive issue. “When you feel day-to-day bloating, take note of what you eat and try to identify what's causing it.
Research shows that green tea contains catechins that help to soothe muscles in the gastrointestinal tract. The tea can also help to relieve bloating by eliminating the build-up of gas in the intestines (6). The tea has also been shown to improve digestive system processes to more effectively break down food (7).
Drinking lemon water on an empty stomach can exacerbate the issue, so those susceptible to acid reflux should refrain from consuming lemon water daily. Acid reflux can result in difficulty swallowing, aggravated asthma, coughing, a sour taste in the mouth, and sleep disturbances if it occurs at night.
They are heart-healthy
The potassium in lemons may help control blood pressure, but that's not all. The vitamin C you'll get from drinking warm lemon water in the morning may reduce your risk of cardiovascular disease and stroke.
Essentially, a healthy gut means less bloating. So if you're feeling gassy, go for some plain yogurt or Greek yogurt. Avoid flavored yogurts, though, as the sugar in them can actually make your bloating worse. Instead, you can add fresh fruits to your yogurt for a yummy but soothing remedial snack.
Why do people have so much gas but cannot poop? Factors such as not drinking enough fluids or not eating enough fiber can cause constipation and make the stool hard to pass. A person can speak with their doctor to assess why they have constipation and gas.
Greek yogurt is an inexpensive, quick, and easy way to get protein into your diet—but it may be making you bloated, as well. Lactose, which is found in many dairy products, especially yogurt, milk, and ice cream, may give you a bloated belly if you are lactose intolerant3 .
"We wake up in the morning with a flatter stomach, because we don't have all of the food and drink we consume in the day going through. Normally we wake up, empty our bladder and bowel, and then as the day goes on, we increase the fluids and what we eat, and this builds up and looks like bloat throughout the day."
Skipping meals signals our body to retain fats and water, so that we feel energised throughout the day! It is because of this that you feel bloated all the time. What's more, after you skip a meal, you're bound to hog on junk food, because you're starved.