There are so many causes for bloating, from indigestion and fluid retention to food intolerances and an imbalance of gut bacteria. Ideally, experts say finding the root cause behind your bloat is the best way to find a solution to the problem. This is especially true if bloating is an ongoing issue for you.
However, if you’re in a rush to get out and your pants just aren’t cooperating with you that morning, there are some simple things you can do to help. With that said, here are seven ways to reduce bloating ASAP, according to experts.
Avoid wearing restrictive clothing
Stress can negatively impact digestion, which can lead to bloating. Because of this, registered dietician Colleen Christensen suggests first taking off restrictive clothing. “Not only does that not feel comfortable, but it can create feelings of negativity,” she says. “This can lead to emotional eating or more stress — two things that aren’t great for bloating.”
Drink fennel tea
According to Hannah Braye, registered nutritionist and senior advisor at ADM Protein, fennel is particularly effective for reducing bloating. “Try soaking a teaspoon of fennel seeds in hot water and drink as a tea after eating, or chew on the fennel seeds themselves,” she says. “Some herbalists will also offer fennel drops that can be mixed with water that you can drink after eating.”
Add raw garlic to your salad
Bloating can often be a sign of an imbalance of micro-organisms in the gut. So, as Braye suggests, try increasing your intake of anti-microbial foods such as garlic that’s “ideally eaten raw in salad dressings or swallowed with water,” coconut oil, and herbs and spices such as oregano, sage, cloves, turmeric, and cinnamon. These can all help reduce levels of pathogenic species in the gut and reduce bloating.
If you’re trying to get rid of water retention, which can make you feel bloated, try adding asparagus to your morning eggs or with dinner. As nutritionist Jamie Hickey, tells FabFitFun, asparagus is a natural diuretic that will help push excess water out of your body.
Go for a walk
One of the biggest reasons for feeling bloated is gas. But if you go for a walk, Hickey says it may stimulate your digestive system to contract its muscles to help release stored gas.
Eat some fruits or vegetables
“People often feel bloated and heavy due to constipation and gas bubbles that get stuck in the gastrointestinal tract,” Amanda A. Kostro Miller, a registered dietician who serves on the advisory board for Fitter Living, tells FabFitFun. “Fiber helps keep things moving well in your gut. So make sure you are getting enough fiber every day!”
You can find fiber in many fruits, vegetables, whole grains, nuts, and seeds. According to Miller, adult females should strive to get about 25 grams of fiber per day, while adult males should aim for 38 grams of fiber per day.
Drinking more water when you’re feeling bloated may seem like the absolute last thing you should do. But according to Kelsey Ale, a nutritional therapist who specializes in gut health, dehydration is actually a common cause of bloating. “Most of us don’t drink nearly enough water to meet our daily needs,” Ale says.
To find your ideal daily water intake, Ale recommends taking your body weight in pounds and dividing it by two. “That’s the number of ounces of water you should drink every day to stay hydrated,” she says. For example, a 150-pound person should be drinking about 75 ounces of water daily to stay hydrated.
xx, The FabFitFun Team