Can it point to an underlying health condition? Sometimes there is an underlying medical condition. From the best foods to eat to reduce gas to new activities to try (roll out that yoga mat, friend! Some people also experience this condition due to muscle reflexes in the abdominal wall and diaphragm (5, 7). If you try probiotics, choose one type and stick with it for at least 4 weeks to determine whether it has a positive effect (37). Wondering if your workout can ever make you more bloated? In one study including 45 people, several biofeedback training sessions resulted in a 40% reduction in the feeling of distension and a 1-inch (2.5-cm) reduction in waist circumference (48). We are huge fans of dandelion tea or tinctures, which taste less bitter than actual dandelion leaves, says Brown. For example, its one of the most common candida symptoms and also tends to develop when from other conditions, including allergies, hormonal imbalances, thyroid dysfunction, gut troubles and inflammatory bowel disease. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. If you also have one of the following symptoms, you may be constipated: You might also add kiwifruit to your diet, which has proven helpful in cases of bloating and constipation. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff.
However, research on peppermint oil for bloating is very limited. Now scheduling for ages 6 months and up, Coming to a Cleveland Clinic location? If you're not a seasoned yogi, don't fret. Probiotics may improve the bacterial environment in your gut, which may counteract bloating especially if you have IBS. If you tolerate it well, Metz explains that dairy will provide you with a boost of probiotics, which helps with gut health. Veggies and fruits that provide water, key electrolytes and beneficial enzymes are your best friends when it comes to relieving stomach bloating naturally. Many people feel that bloating is caused by an excess of gas in their gut. Theres no magic number that is going to be the right amount for you, but start by having at least six to eightglasses a day.Staying hydrated is essential for beating bloating, but when it comes to beverage choices, choose wisely. ), or herbal tea. If your stomach bloating causes significant distress, you could also try a strict elimination diet, removing all FODMAP foods and then slowly reintroducing them to your diet to discover which can be consumed comfortably. With most peoples poor diets, high levels of stress, need for daily medications and exposure to various pollutants, its no wonder they suffer some sort of bloating more days than not. Dont forget thatbone broth and green tea are also anti-inflammatory and great choices for promoting gut health. These causes can also make you feel generally sick and tired. What is stomach bloating a sign of? In early research, peppermint leaf proved to have a releasing effect on gastrointestinal (GI) tissue in animals and may help with bloating, but there has not yet been sufficient clinical research done on humans. This often leads to eating too quickly and overeating at dinner.". Note diet, hormonal and stress factors. But for consistent relief, I recommend that people do some foam rolling several times a week, even just for 10 minutes at a time.. Overtraining causes the body to go into a stressful state. Foodtrainers has a private label magnesium pill for just this purpose, which they recommend packing on trips to help avoid the bloat and constipation that often accompanies travel. The most common cause of stomach pain and bloating is excess intestinal gas. Functional Abdominal Bloating with Distention. Bloating is usually a digestive issue, though hormones and stress also play a part. Just don't reach for sparkling water. It also leaves less room for other things in your abdomen, including circulatory fluids and fat, making everything feel tighter. Spending a little focused attention on the problem to identify the cause can be well worthwhile. Aim for an intake of 25 grams per day for women and 38 grams per day for men (23). 
Being anxious or sad can cause changes in this line of communication. Management of Chronic Abdominal Distension and Bloating. If your bloated stomach doesnt go away, you should seek medical care to determine the cause. Make sure to eat a high-fiber diet, aiming for about 2530 grams every day or even more, and to drink plenty of water/fluids.
While constipation may be relieved with medication, certain types like bulk and osmotic laxatives may make bloating worse, so talk with your doctor about your symptoms to determine whats best for you (5). Here are 9 signs and symptoms of IBS. While stomach bloating will often resolve on its own, the following measures may help reduce bloating or address its underlying causes: Physical exercise can help reduce bloating and clear gas from the body. They ferment in your large intestine, producing gas. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers. Gas is a natural byproduct of digestion, but too much intestinal gas means your digestion is gone awry. In turn, this may reduce inflammation and your awareness of tension and gases in your gut (5, 34). The use of probiotics to help with digestive issues is common but little studied. Try this today: I always find that a light walk after eating helps reduce bloating and is a great way to get in some exercise and fresh air. Do you have an irritable bowel or just an upset stomach? Metz explains doing this will support cleansing waves in the GI tract," which occurs during these periods between meals. She recommends it to clients who are feeling bloated, sore, or even fatigued. We are often too busy during the day and we forget to eat! It essentially helps you detox.. FODMAPS are poorly digested fermentable short-chain carbs found in a wide variety of foods. If dealing with stomach bloating, you can try eating some ginger or drinking a cup of peppermint tea for an easy potential home remedy. Nonetheless, you can limit the amount of excess air in your gut by avoiding (12): Avoiding rapid eating, chewing gum, and carbonated drinks may reduce bloating and belching by lowering the amount of gas in your gut. As mentioned earlier, plenty of us are taking in way too much salt on a daily basis even if we're not adding a ton to our meals, thanks to excess sodium found in many processed foods. The composition, rather than the amount, of gas could also be significant. Exercise may reduce bloating, as it helps eliminate gas from your bowels (5, 45). Ending meals with tea is also a favorite of Lara Metz, who recommends peppermint or ginger tea to allow for a proper digestion. As Deputy Articles Director, Madeleine oversees the Sex & Relationships and Entertainment teams. On top of this, being stressed doesnt make it very easy to eat a healing diet and instead usually leaves you reaching for comfort foods that commonly trigger bloating. (https://www.hindawi.com/journals/isrn/2012/721820/). If theres too much fermentation going on, its because too many carbohydrates werent naturally absorbed earlier in the digestive process, before reaching those gut bacteria. Bloating is most often linked to excess gas, but the connection between abdominal bloating and gas is not perfectly understood. However, for some people, bloating is a chronic problem that causes moderate to severe symptoms and negatively affects quality of life (2, 4). When estrogen spikes and progesterone drops, you'll notice bloating from fluids. Healthline Media does not provide medical advice, diagnosis, or treatment. Try eating fresh-ground herbs of all kinds (parsley, oregano, rosemary, etc. At one time or another, youve probably felt bloated, which is the uncomfortable sensation of having trapped gas or increased pressure in your gut (1, 2). If youre lactose intolerant, its best to avoid or limit dairy products.
The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. While its a common experience and usually temporary, you may become weary of the cycle. "It's best to have an enzyme that helps digest sugar, fat, and protein," she says. Still, most studies have focused on people with IBS. Recent research has shown that some peoples experience of bloating and distension is caused by an abnormal muscle reflex (7, 47). We may earn commission from the links on this page. Gasses in your intestines are mostly produced by gut bacteria digesting carbohydrates, in a process called fermentation. To help you return to homeostasis, we talked to the experts about how to debloat in three days or less. Artificial sweeteners and sugar alcohols: These include aspartame, sorbitol, mannitol and xylitol. Conversely, weight loss may help reduce these effects. Approximately 6690% of people with IBS also experience bloating (2, 24). "The carbonation found in bubbly beverages can often contribute to bloating as well," she explains. Only 50% of people who experience bloating also report a distended abdomen.
This powerhouse veggie is a natural diuretic, helping water move through the body. Estrogen receptors in your GI tract also affect your visceral sensitivity what makes you feel bloated. Try to get the most benefits from exercise by doing something active most days of the week for at least 3060 minutes. You might feel bloated even if you dont have a distended abdomen. This may lead to symptoms like bloating, stomach pain, increased flatulence, and belching (15). Reducing your portion sizes and limiting your intake of foods high in salt and fat, such as fried foods, fast food, chips, chocolate, and confectionaries, may help reduce symptoms of bloating. You can take probiotic supplements, plus acquire them from natural probiotic foods like kimchi, sauerkraut, yogurt, kefir and kombucha. However, its important to work with your doctor to rule out other causes before making any significant changes to your diet, as dairy is an important source of key nutrients like calcium, vitamin D, magnesium, potassium, zinc, phosphorus, and protein (18, 19). Bloating is also a common complaint during the hormone fluctuations of perimenopause. If that's you, debloat by sticking to plain old H2O. The resulting condition is called lactose intolerance (15, 16, 17). Limiting your portion sizes and your intake of foods high in salt and fat may relieve symptoms.
A bloated stomach is first and foremost a feeling of tightness, pressure or fullness in your belly. If you get a bloated stomach after eating, it may be a digestive issue. Celebrity facialist Nichola Joss recommends using a face oil to give yourself a facial massage, helping with lymphatic drainage and making your face appear more sculpted. Find out where you can get tested, Need a vaccine or booster? But if your bloated stomach doesnt go away or gets worse, or if you have other symptoms of serious illness, such as fever or vomiting, you should seek medical attention to rule out other medical causes. Ever notice how when youre nervous, tired, sad or overwhelmed, your digestion is a total mess? In particular, it can lead to bloating because the nondigestible components of food spend longer in your colon and are thus subject to more fermentation by bacteria (5). Exercise offers a host of other benefits, including weight maintenance, and is easy to incorporate into your daily routine. These include Greek yogurt and aged cheeses (15, 18, 19, 20). Light exercise like walking or cycling may help clear gas from your bowels and stomach, thereby reducing bloating. See the full step-by-step process here. Large meals and foods high in salt or fat may contribute to bloating by increasing the production and retention of gas and water in your bowels. A great alternative to ensure your meals are still filled with flavor is to incorporate more seasonings like fennel, basil, cumin, and peppermint to replace salt. Between 10% and 25% of otherwise healthy people complain of occasional abdominal bloating. Visitation and mask requirements. Both water and potassium help flush excess sodium and fluid out of the body. This can be especially important when you're on your period, adds Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices.
Even just taking some time to stretch your body can help gently move things along without the discomfort of high-impact exercise. To keep things flowing smoothly, you want to make sure toeat a high-fiber diet, aiming for about 2530 grams every day or even more. Contrary to common misconceptions, these proteins dont cause bloating and instead keep you satisfied for the day. Yogas emphasis on developing body awareness and physical discipline could potentially influence management of symptoms of bloating by enhancing bioenergy circulation in and around the intestines.". Our editors handpick the products that we feature. Your brain triggers the ENS to produce enzymes, saliva and secretions to help with digestion, along with controlling hormones responsible for your appetite. 2005-2022 Healthline Media a Red Ventures Company. As long as your symptoms eventually go away, they probably aren't serious. Moving stimulates the digestive system to contract, which may help pass trapped gas, Sass explains. Female hormones deserve a special mention when it comes to stomach bloating because they can affect bloating from many angles fluids, gas, digestive back-up and also your sensitivity to those things. Believe it or not, many people will feel some relief from bloating after just one session of foam rolling that incorporates inversions, twists, and self-massage. The formula in VSL#3 proved to reduce bloating in both adults and children in clinical studies.
Some possible causes include: These can include solids, liquids, and gas.
Flatus & Bloating. Constipation affects about 14% of people worldwide, causing symptoms like infrequent bowel movements, excessive straining, hard stools, and bloating (21). Still, there is some evidence that using probiotics can help reduce stomach bloating. Oprah Daily participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.
If you're eating more fiber-rich foods such as fruits, vegetables, and whole grains in an effort to keep your digestive tract moving and grooving, you'll want to take baby steps, says Lindel, who recommends a gradual increase of fiber in the diet while also increasing fluid intake.
This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. This article is based on scientific evidence, written by experts and fact checked by experts. Your body needs an enzyme called lactase to break down lactose. Up to 75% of women experience bloating before and during their period. Sometimes a bloated stomach can indicate a more serious medical condition. When it comes to a quick fix for bloat, Carolyn Brown, MS, RD, of the New York City-based nutrition practice Foodtrainers, recommends turning to these natural and gentle diuretics. In some cases, certain types of fermentable fruit, including apples, peaches/other stone fruit and avocados can cause bloating. Causes of build-up can include: Maybe youve noticed that your stomach bloating follows a different cycle not so much your digestive cycle, but your menstrual cycle. McQuaid KR.
This digestive symptom may also be accompanied by an enlargement of the waist called abdominal distension (1, 3, 4, 5).
Maybe you drink cans upon cans of seltzer. 
Luckily, in many cases, it isnt anything to be alarmed about. Policy. Additionally, fat may have inflammatory effects, contributing to hypersensitivity in your gut (5). Peppermint has a long history as a digestive aid in folk medicine, and peppermint oil could give some relief to people with IBS, or irritable bowel syndrome. Here are 12 science-backed ways you can reduce or eliminate bloating. Most digestive enzyme supplements are effective only for people who cannot produce enzymes for medical reasons. However, over-the-counter enzymes have proven to help with the digestion of two commonly problematic foods: dairy and legumes (such as beans). Ginger is another herb that may help with upper GI symptoms, such as stomach bloating, and constipation. Can I Use Peppermint Oil for IBS Symptoms? In some cases it can, especially if you overdo it. This treatment involves training your abdominal muscles correctly while getting visual feedback via electrodes, eventually leading to an automatic correction of your muscle contractions (5, 48, 49). In many cases, the cause can include inadequate protein digestion, inability to break down sugar and carbohydrates fully, imbalances in gut bacteria, stress, and hormonal issues. Numerous studies show that limiting certain carbs called fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) may reduce bloating and other symptoms in people with IBS (24, 25, 26, 27, 28). In: Papadakis MA, McPhee SJ, Bernstein J. eds. Your best bet is plain water, water infused with fresh fruit slices or herbs (like lemon, grapefruit, basil, etc. Magnesium can also help with bloat that comes from constipation, so Brown recommends taking a pill when needed to help things move along, ideally overnight, without the harsh effects of a laxative. While you can ingest gasses by swallowing air or drinking carbonated beverages, these gasses mostly escape through belching before they reach your intestines.
One of the most effective bloated stomach remedies is improving your diet. We bet you never knew your foam roller could do this. If you have a hard time digesting the sugars in these foods, you might benefit from lactase supplements (such as Lactrase or Lactaid) for dairy or alpha-galactosidase supplements (such as Bean Relief or Beano) for legumes. Though it's tempting to meet pals for dinner after dark or to enjoy a late night treat or two, cutting things off after the early bird special might be your ticket to easing digestive woes, as Lindel explains. Some peoples bloating may be caused by an abnormal muscle reflex. Note that the numbers in parentheses (1, 2, etc.) So many things can throw our bodies out of equilibrium and lead to belly bloat that can feel like it will never go away on its own. Additionally, a high salt intake has been found to contribute to water retention in the gut and feelings of bloating (38, 39). While a bloated stomach is certainly uncomfortable even embarrassing when it comes along with gas or the need to run to the bathroom it might be an even bigger deal than you think. Increase gas in the gut can cause increased tension and bloating. "Research has shown physical activity, including yoga, can reduce symptoms of bloating. A refreshing and tasty antidote is coconut water, which may help counteract water retention and bloating, says Nicole Lindel, RD, Everlywell adviser, who notes that this potassium-rich bev helps the body release water. Limiting your intake of these foods may alleviate this condition. However, you should see a doctor if it does not go away or if you notice any of the following symptoms: European Journal of Gastroenterology and Hepatology: Effects of ginger on gastric emptying and motility in healthy humans., Gastroenterology & Hepatology: Management Strategies for Abdominal Bloating and Distension., Gastroenterology & Hepatology: Pathophysiology, Evaluation, and Treatment of Bloating: Hope, Hype or Hot Air?, Harvard Health Publishing: Gut reaction: A limited role for digestive enzyme supplements., Harvard Health Publishing: Whats causing that belly bloat?, John Hopkins Medicine: Bloating: Causes and Prevention Tips., Mayo Clinic: Belching, gas and bloating: Tips for reducing them., Phytotherapy Research: A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.).. Think you may have COVID-19? Other studies including people with IBS have associated activities like walking and cycling with long-term improvements in symptoms, including bloating (46). Any build-up of digestive contents along the digestive tract will leave less room for normal amounts of gas to process through. Gastrointestinal Gas. are clickable links to these studies. Get useful, helpful and relevant health + wellness information. ), fresh peeled ginger root, along with aloe vera juice and herbal teas. Incorporating these into your diet will help, while certain cruciferous veggies like broccoli, cauliflower, and Brussel sprouts may cause more bloat, says Metz. That said, you might want to check in with your doctor or nutritionist before chugging it, notes Lindel. Or you might have a specific food intolerance or gastrointestinal (GI) disease. Indigestion often involves symptoms of abdominal pain, bloating, sensation of fullness after eating, nausea, belching, and heartburn.". This may be due to (1, 4, 5): However, studies show that theres often little difference in the amount of gas in the guts of people who experience bloating and those who dont (1, 6). Our team aims to be not only thorough with its research, but also objective and unbiased. Many people who commonly suffer from bloating have benefited from a low-FODMAP diet, or a diet low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Constipation may cause or exacerbate symptoms of bloating. Combine a sluggish metabolism and digestive system with too many heavy foods, and youve got a recipe for disaster. Bloating that comes and goes is usually digestive, hormonal or both. Bidens COVID Symptoms Continue to Improve, First U.S. Polio Case in Nearly a Decade Reported in New York, Poll: What Doctors Wish Patients Knew About Their Work, Dr. Whyte's Book: Take Control of Your Diabetes Risk, Artificial Intelligence to Spot the Red Flags ofSuicide Risk, Health News and Information, Delivered to Your Inbox, Remedies and Treatments for Bloated Stomachs, Small intestinal bacterial overgrowth (SIBO), Gastroparesis: What to Eat and What to Avoid, Newly Diagnosed With Crohn's? Rapid weight gain is linked to bloating for several reasons. Unfortunately, the cause of a bloated stomach can be hard to pinpointthough it should make you feel a bit better to know that its rarely a serious health concern.