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
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.
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
The bubbles are to blame.
5. Pour Yourself Some Tea
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.
7. Avoid Gum
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.