Every one of us has felt bloated at some point in our lives – it can have varying effects on us – from simply annoying and embarrassing to downright painful.

The gas that comes along with bloating is not fun, either! How do you get rid of that gassy bloat that makes you look 5 pounds heavier?

When you have that uncomfortable bloated feeling, you need something to get relief – fast!

We cover all your questions about why you feel bloated and 10 easy steps to reduce bloating fast.

Why do I feel bloated all the time?

Many factors can cause bloating. 

1. Constipation: One common cause of bloating is constipation. Constipation happens when you don’t have regular bowel movements. However, there might be cases where you may not even know that you are constipated. If you are straining, your stool looks like pebbles, or you don’t feel empty after a bowel movement, you are probably constipated.

Constipation causes bloating and pain because the longer your stool is in your GI tract, the longer the bacteria must ferment it, which causes gas, bloating, and discomfort.

2. FODMAPs: FODMAPs cause bloating. What are FODMAPs? FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, short-chain carbohydrates (sugars) that the small intestine absorbs poorly. Some people experience digestive distress after eating them.    

Some high FODMAP foods include dairy milk, yogurt, ice cream, wheat products, beans,  lentils, cashews, vegetables like artichokes, asparagus, onions, garlic, and some fruits like apples, cherries, pears, and peaches.                

Instead, eat low-FODMAP foods to get rid of the bloat. Low FODMAP foods are eggs and meat, chesses like feta, brie, cheddar, and almond milk; grains like rice, quinoa, and oats; vegetables like eggplant, potatoes, tomatoes, and cucumber and fruits like grapes, oranges, strawberries, blueberries, and pineapple.  

3. SIBO: Small Intestinal Overgrowth (SIBO) happens when too many bacteria have grown in the small intestine. SIBO commonly results when surgery or some disease slows down the passage of food and waste into the digestive tract, creating the overgrowth of bacteria. SIBO may also be caused by excessive stress. A growing body of research suggests that stress, trauma, and nervous system imbalances may be to blame for reoccurring SIBO. Two-thirds of cases are recurring and chronic in nature.

4. Sugar Alcohols: You may not know this, but many keto-friendly protein bars and snacks that market themselves as low-net carb and low in sugar snacks are loaded with Sugar Alcohols. Sugar Alcohols are inflammatory and cause bloating. They are considered low-digestible carbs, meaning that your small intestine doesn’t wholly absorb them when you eat them. Instead, they travel to your large intestine, where bacteria ferment them.

5. Menstrual Cycle and Hormonal changes: If you are a woman, you may experience bloating on the first few days of your period.

6. Gut-Related Issues: Gut sensitivity issues like Irritable Bowel Syndrome  (IBS), Gastroparesis (delayed emptying of the stomach), or Celiac Disease can cause bloating, nausea, pain, and cramping. 

7. Gynecological Issues: Sometimes, early signs of problems with the ovaries and uterus may cause bloating. Always be aware of what is happening with your body and get an annual OBGYN exam.

Some factors contribute, but there are many everyday factors that we may not realize cause bloating. Here is a list that can help you answer the burning question: Why is my stomach bloated?

• Eating too many salty foods
• Eating too many starchy foods
• Intolerance to spicy or acidic foods – listen to your body after you eat these
• Chewing Gum – you swallow excess air, which can cause bloating
• Protein bars, Energy bars, and Keto-friendly snacks with xylitol, erythritol, and maltitol
• Overeating or eating too quickly
• Drinking too many carbonated drinks
• Eating overly processed packaged foods

 4 easy ways to get rid of bloating fast 

 

How do I get rid of bloating in 5 minutes?

While getting rid of bloat is not simple and not always a quick fix, some remedies can give you instant relief from bloating.

Here are 5 quick tips for finding relief from gas and bloating instantly:

• Drink lots of water. This is counterintuitive, but drinking water will reduce the sodium level in your body, which is often a contributor to bloat.
• Try a yoga pose like a child’s pose or a happy baby pose. Think of gentle stretching poses for your gut.
• Eat a banana! Bananas are rich in potassium which helps in debloating fast.
• Get on a foam roller if you have one handy. It gets the body’s circulation going immediately.
• Massage your abdomen in a circular motion. This helps release some of the trapped gas.

       

 Drink lots of water to get immediate relief from bloating and gas

WHAT IS THE SINGLE BEST WAY TO DEBLOAT?

The absolute best way to debloat is to get moving!

A simple walk can do wonders to release the gas and flatten your bloated stomach.

What foods help with debloating?

Potassium-rich foods can reduce bloating by decreasing water retention in the body. Water retention, also known as fluid retention or oedema, occurs when excess fluid builds up in the circulatory system or within tissues and cavities. Potassium reduces water retention by removing excess sodium (salt) from the body.

Here are 5 potassium-rich foods that are the most effective in releasing bloating: 

1. Bananas
2. Sweet Potatoes
3. Cantaloupe
4. Avocado
5. Tomatoes

Does potassium deficiency cause bloat?

Potassium deficiency may cause you to feel constantly bloated as it can slow the movement of food through the digestive system. It might be worth testing if you are low in potassium or suffer from constant bloating. Getting a good dose of potassium may flatten your stomach.

How do I get rid of bloating fast? What foods help get rid of bloat?

Apart from potassium-rich foods, foods that are high in water content or high fiber can also help reduce bloat and are high in fiber.

This may be counterintuitive, but eating foods with a high-water content can help ensure you stay hydrated. This may prevent water retention and alleviate bloating caused by dehydration. 

5 Foods high in water content that help reduce bloat

1. Watermelon

Watermelon doesn’t boast the most impressive fiber content, but it is high in the best thing that helps us poop: water. The fruit is a refreshing way of encouraging bowel movements as it contains about 92% water.

2. Cucumbers

Cucumbers comprise about 95% water, making them excellent at relieving bloating.

3. Celery

Celery is a nutritious vegetable that is 95% water. The root of celery is considered a natural diuretic. It increases urine production to remove excess water and sodium from your body, which can help alleviate bloating.

4. Apples

Apples have a high water content of approximately 85% and are rich in potassium. They are also fiber-rich, making Apples a powerful antidote to reduce that bloat. Apples are high in a soluble fiber called pectin, which can accelerate food movement as it passes through your digestive system.

5. Pineapples

This tropical fruit has 87% water content. Among all its nutritional benefits, it has the enzyme that helps treat digestive issues, bromelain. In some studies, bromelain has been shown to fight inflammation, which improves problems like bloating and swelling.

An easy way to reduce bloating fast is to eat healthy foods with lots of fiber. Fiber helps to keep the digestive system moving and is key to not feeling bloated. However, it would be best if you were careful in introducing too much fiber too soon as this may initially cause the bloating itself, but it is an excellent long-term solution for good digestive health.

                      

Watermelon helps reduce bloating and gas due to its high water content

5 Foods high in fiber that help reduce bloat:

1. Berries

Berries like strawberries, blueberries, and blackberries are high in fiber. Blackberries contain 8 grams of fiber per cup (150 grams).

2. Papaya

One small papaya (150 grams) contains 3 grams of fiber. More importantly, it contains an enzyme called papain. Papain helps the body break down amino acids and encourages healthy digestion, keeping bloating at bay.

3. Asparagus

Asparagus packs nearly 3 grams of fiber in each cup (135 grams) serving. It has a good amount of inulin, a prebiotic fiber that studies have shown may support gut health, increase regularity, and help prevent bloating and constipation.

4. Oats

Oats are packed with 8 grams of fiber per cup (80 grams) and are very effective in beating the bloat. They contain a specific type of soluble dietary fiber called beta-glucan, which absorbs liquid as it travels through your digestive tract.

5. Quinoa

Technically a seed, Quinoa is classified as a whole grain and a good fiber source. One cup (185 grams) of cooked Quinoa provides 5 grams of fiber. It is also gluten-free, which helps combat bloating. Consuming foods that contain gluten can cause digestive issues like bloating, especially among people with celiac disease and gluten sensitivity.

How can I get more fiber without bloating and gas?

Fiber is an essential element of a good diet – it can keep your gut happy if you consistently consume a suitable amount of fiber. But does fiber make you gassy?

Not all types of fibers cause gas. Fiber comes in two types, soluble and insoluble. Foods containing soluble fiber produce more gas than foods high in soluble fiber. Plant foods contain both types of fiber, soluble and insoluble, and both fibers consist of carbohydrates that your body can't absorb, such as cellulose, oligosaccharides, and pectins. But while insoluble fiber passes through the intestines unchanged and speeds digestion, soluble fiber dissolves in water and forms a gel that slows the passage of food through the intestine. The process of breaking down soluble fiber causes gas. The type of bacteria you have in your gut – which varies from person to person, also affects how much gas you produce.

Here are 3 ways you can reduce flatulence when you eat high-fiber foods.

1. Don’t eat too much fiber.

Institutions such as the American Heart Association and the FDA recommend a daily fiber intake of 25 grams for women and 38 grams for men. Overeating fiber can cause bloating and gas, so stick close to the recommended levels.

2. Start slow

If you are already not eating a high-fiber diet, start incorporating fiber-rich foods slowly into your diet. Your digestive system needs time to adjust to the new fiber intake. It would be best if you increased your fiber intake gradually – adding 2-3 grams daily, which could mean one serving of fruits, vegetables, or whole grains daily.

3. Drink lots of water

You could become constipated if you start eating a lot of fiber but aren’t getting enough fluids. When adding fiber to your diet, drink adequate fluids (at least 64 ounces or 8 cups daily). This is especially true if you are loading up on grains.

         

How do I debloat naturally?

10 easy and natural ways can reduce bloating fast - Here are the Do’s and Don’ts to beat the bloat. If you follow these tips, you will find relief from the bloat.

1. Do: Make Water your go-to drink.

Plain water is the way to go if you want to beat the bloat fast. Don’t have carbonated and fizzy drinks – just plain water. It may seem counterintuitive, but drinking water may help to reduce bloat by getting rid of the excess sodium. Be sure to drink plenty of water before your meal too. This offers the same effect of minimizing bloat and can also prevent overeating, according to the Mayo Clinic.

2. Do: Cut out the beans.

If you are feeling bloated, try to minimize your legumes and beans. These are very healthy, so you don’t need to cut them out entirely. How do I improve my bean digestion? Soak the beans and lentils in water overnight. Some of the indigestible fibers transfer into the water. Rinse properly before cooking. You can also use spices like fennel, turmeric, ginger, and cumin while cooking lentils and beans. These spices are known to enhance digestion and decrease gas in the gut. 

3. Do: Eat small portions.

Eating large amounts of food will strain the digestive system, triggering gas and bloating. People also tend to overeat items that produce a lot of gas – like fatty foods and carbonated drinks.

How do I get rid of gas from overeating?

Get moving. If you have overeaten, take a gentle walk to help stimulate the digestive process by pushing the food down your gastrointestinal tract. Avoid running or strenuous exercise as blood will flow to your legs rather than your stomach, and digestion will slow down.

4. Do: Pick suitable vegetables.

Certain vegetables cause gas and bloating. Avoid cruciferous vegetables such as broccoli, cauliflower, cabbage, and coleslaw.

TIP: Add a lot of ginger to these vegetables and eat them cooked. Ginger is believed to speed up food movement through the GI tract and ease bloating, cramping and gas.

5. Do: Exercise

Get moving! Do gentle exercises like walking, some simple yoga poses, or use a foam roller.

What is the best yoga pose to relieve gas and bloat?

Try Child’s pose, Happy Baby pose, Knee to Chest, Spinal Twist, or Forward Fold.                                                                                                                    

6. Don’t: Have a late dinner.

Your metabolism slows down during the night as you are about to sleep, and your body focuses more on resting than working by digesting your food. So, when you eat too late, your body cannot digest the food properly, leading to a bloated stomach.

7. Don’t: Eat too fast

When it comes to digestion, eating slowly and leisurely is better for you. You swallow more air when you eat too fast, which can cause bloating and gas. Chewing your food longer breaks it down more which helps your stomach digest it. When you eat slowly, you give your brain a heads-up to signal your stomach to let digestion begin.

8. Don’t: Eat too much sodium.

When you consume too much salt, your body retains fluid to dilute the excess sodium, which leads to bloating.

How do I get rid of sodium bloating?

It would be best to flush out the extra sodium by drinking more water. Aim for at least 8-12 cups of water throughout the day to flush out the sodium and eliminate the bloat.

9. Don’t: Stress

Stress can be a significant cause of slowing down digestion, causing bloating, stomach pain, burping, flatulence, and visible distention of the stomach. Bloating is unlikely the only anxiety symptom but is a complimentary one. Anxiety has an intense effect on the gut and can cause digestive issues.

How do I reduce stress and bloating fast?

Practice Diaphragmatic Breathing. This specific breathing technique can ease pressure and relieve anxiety and stress in your gut.

Sit or lie in a comfortable place. Place one hand on your chest and the other on your abdomen. Inhale through your nose for 5 seconds, feeling your belly expand against your hand. Hold your breath for 5 seconds. Exhale slowly and steadily through pursed lips for 5 seconds, moving your hand in on the belly. Repeat for 5 minutes.

10. Don’t: Stay up too late.

Sleep is integral to your digestion as it allows your gut to rest. Getting at least 8 hours of sleep with nothing going into the GI tract allows its contents to whittle down and bloat to subside.

Why is my stomach big? Does bloating cause weight gain?

Bloating itself does not usually cause weight gain. If you see a slight increase in 1-2 pounds, it is temporary water weight from fluid retention.

Any weight you gain from overeating is a sign of curbing it! 

How do I get a flat stomach overnight?

• Take a walk after dinner.
• Soak in a bath of Epsom salts
• Massage your stomach with peppermint oil or castor oil. Peppermint oil is a type of medicine called anantispasmodic. It helps relieve stomach cramps, bloating, and farting. It works by helping the muscle of the bowel wall to relax. Castor oil works by increasing the movement of the intestines, helping the stool to come out. For more effective results, you can make a Castor oil pack by saturating an old linen face cloth with castor oil and applying directly to the lower abdomen with a heating pack for 30 minutes. 

                            

                Soak in a bath of epsom salts at night to beat the bloat

What are some Natural Remedies for bloating and gas?  

Here are 10 herbal remedies for instant bloating relief. Take with tea or add it to your favorite drink.

1. Peppermint Tea
2. Chamomile Tea
3. Anise
4. Caraway seeds
5. Coriander
6. Fennel
7. Turmeric
8. Cumin Seeds
9. Ginger
10. Triphala Powder

What supplements can I take for bloating?

Triphala is a natural supplement that gently cleanses the colon and relieves constipation, flatulence, and bloating. This is due to its mild laxative properties.

Clinical studies have shown that polyphenols in Triphala regulate the gut microbiome and promote the growth of beneficial Bifidobacteria and Lactobacillus while inhibiting the growth of undesirable bacteria. (Ref 1)

Vedic Tiger’s Happy Belly Gut Detox Powder (Triphala) is 100% USDA-certified organic and vegan. Ingredients are hand-picked in their purest form. This potent formulation contains just 3 ingredients – Amla, Vibhitaki, and Haritaki. Each component plays a specific role - Amla supports the digestive process, Vibhitaki increases the absorption of nutrients, and Haritaki eliminates toxins from the gut. This is an effective supplement to reduce gas and bloating immediately. Take 1 teaspoon with your favorite beverage before bed or first thing in the morning.

    Vedic Tiger's Happy Belly Gut Detox Powder (Triphala)

 

Ref 1:

NIH – Therapeutic Uses of Triphala in Ayurvedic Medicine