About 10% to 30% of people experience abdominal bloating.
The discomfort can interfere with everyday life.
Though not everyone will find relief from the same remedy, some simple strategies might be worth a try.
Svetlana Repnitskaya / Getty Images
Stay Hydrated
Water helps aid in the digestive process and is key to hydration.
Some studies suggest waiting to have a beverage for at least one hour after eating.
Exercise
Physical activity can promote regular bowel movements, releasing excess gas and improving constipation.
Probiotics
Probioticsare made of good bacteria that help keep your body healthy.
Studies show taking probiotics may help alleviate digestive symptoms, including bloating, by reducing gas production.
Ginger
Ginger can help reduce fermentation in the gut and reduce constipation.
Caraway
Caraway is a seed commonly used as a spice in eastern European cooking.
The seeds and essential oil are believed to have benefits for gastrointestinal health.
Coriander
Coriander is the seed of the cilantro plant.
A few studies have tested coriander as a remedy for bloating, abdominal pain, and heartburn.
Most trials done in humans have used a formula containing coriander and other ingredients.
Fennel contains the compoundsestragole,fenchone, andanethole, which are believed to have anti-inflammatory properties.
Fiber
Getting enoughfiberis important for preventing constipation, which triggers bloating.
Low-FODMAP Diet
12.
Don’t perform a massage if it causes any discomfort or pain.
Yoga
Yoga may help relax muscles in the abdomen and encourage the release of excess gas.
One study found that yoga lessened stomach pain and bloating in people with IBS.
Heat
Heat can help relax muscles in the gut.
Either way, protect your skin from the heat with a cloth or other item.
Magnesium
Takingmagnesiumsupplements may help balance stomach acids and relax intestinal muscles, preventing constipation and relieving bloating.
Talk with your healthcare provider about potential causes.
Over-the-Counter Medicines
Some over-the-counter (OTC) medications can relieve gas, abdominal pain, and bloating.
When to See a Healthcare Provider
Bloating can be part of a complex health issue.
Summary
Quick relief from bloating can help with uncomfortable symptoms of a full, tight belly.
Simple remedies, including added fiber and other diet changes, can help.
So can comfort measures including exercise, massage, or a heating pad.
American Academy of Family Physicians.Bloating.
UNC Center for Functional GI & Motility Disorders.Abdominal bloating: a mysterious symptom.
2021 Aug 25;13(9):2933. doi: 10.3390/nu13092933.
2016;18(4):e23664.
2021;14(1):59-66.
Serra J.Management of bloating.Neurogastroenterol Motil.
2022;34(3):e14333.
2016;61:560-571. doi:10.1007/s10620-015-3858-7
Johns Hopkins Medicine.Ginger benefits.
2021;1308:119-26. doi:10.1007/978-3-030-64872-5_10
Mahboubi M.Caraway as important medicinal plants in management of diseases.Nat Prod Bioprospect.
- doi:10.21203/rs.3.rs-1182237/v1
Divya D.Effect of fennel seed: On women health.Int J Advance Nur Manag.
2022;10(2):95-98. doi:10.52711/2454-2652.2022.00024
MedlinePlus.Abdominal bloating.
Johns Hopkins Medicine.Fodmap diet: What you better know.
University of Michigan.Abdominal self massage.
2015;2015:e398156.
doi:10.1155/2015/398156
OSF HealthCare.Why youre bloated and how to get fast relief.
Health Hub at Valley Oaks.How taking a bath can benefit your brain.
2017 Jun;21(2 Suppl):102-107.
PMID: 28724171
UCLA Health.6 things you might do to prevent bloating.
2019 Mar 1;99(5):301-309.
