Often found in supplement form, it adds bulk to your stools to relieve constipation , which is a common cause of bloating. According to one study among 51 people with type 2 diabetes and constipation, taking 10 grams of psyllium twice daily improved symptoms of constipation and decreased blood sugar levels, cholesterol levels, and body weight, compared with those in a control group Another small study found that psyllium drew water into stools to ease their passage and prevent constipation Furthermore, one animal study showed that psyllium significantly decreased intestinal inflammation, which may help relieve bloating and digestive issues Psyllium fiber may help prevent constipation and reduce inflammation in the intestines, which could help decrease bloating.
Your skin cells produce vitamin D — also known as the sunshine vitamin — when exposed to the sun. Unfortunately, very few food sources naturally contain this nutrient, which can make it challenging to meet your needs If you are deficient in vitamin D , taking a supplement can be an easy way to increase your intake — and it may potentially prevent bloating.
One study including 90 people with IBS found that taking 50, IU of vitamin D daily for 6 months led to significant improvements in stomach pain, bloating, gas, and other gastrointestinal symptoms Another study evaluated 44 women with premenstrual syndrome PMS who were deficient in vitamin D. It found that taking a vitamin D supplement for 4 months decreased several markers of inflammation and improved PMS symptoms, which often include stomach pain, cramps, constipation, and bloating On the other hand, a study in 74 people with IBS showed that taking 50, IU of vitamin D for 9 weeks improved symptom severity and quality of life but did not affect bloating, compared with those in a control group Additional studies are needed to understand how vitamin D supplements may affect bloating, especially among people without a deficiency.
Some research shows that taking a vitamin D supplement may help reduce bloating if you are deficient in the nutrient.
In addition to reducing bloating, some supplements may likewise improve other digestive problems, including gas, constipation, and stomach pain. Bloating is a common digestive problem, usually caused by certain foods and ingredients. Here are 11 evidence-based ways to reduce bloating. Looking to get rid of your abdominal bloating?
It can interfere with your ability to work and participate in social or recreational activities. What you eat and drink can significantly affect bloating and other digestive issues.
Here are 20 foods and drinks that can help with bloating. Understanding the differences between stomach bloat and belly fat can help you determine the cause and take appropriate interventions. Trapped gas can be acutely painful. It's usually not serious, but may be a sign of a food intolerance or an underlying digestive problem.
Learn about…. Bloating can be an uncomfortable issue caused by a variety of factors. We include products we think are useful for our readers.
If you buy through links on this page, we may earn a small commission. Most people experience bloating at some point. Exercises, supplements, and massages can all help to reduce bloating quickly, and simple lifestyle changes can prevent it from reoccurring. Abdominal bloating is when the abdomen feels full and tight. It commonly occurs due to a buildup of gas somewhere in the gastrointestinal GI tract. Bloating causes the belly to look larger than usual, and it may also feel tender or painful.
Fluid retention in the body can also lead to bloating. In this article, we provide techniques for getting rid of bloating quickly and explain how to reduce bloating in the long-term. Bloating usually happens when excess gas builds up in the stomach or intestines.
When bloating occurs right after a meal, it usually resolves itself, but it is often possible to speed up this process. Many home remedies can help to manage the pain and discomfort of bloating. The following quick tips may help people to get rid of a bloated belly quickly:. Physical activity can get the bowels moving more regularly, which can help to release excess gas and stool. Getting the bowels to move is especially important if a person is feeling constipated. A walk around the block can provide fast relief from gas pressure.
Certain yoga poses can position the muscles in the abdomen in a way that encourages the release of excess gas from the GI tract. This can reduce bloating. Learn more about yoga poses for flatulence. Peppermint oil capsules may also be helpful for indigestion and related gas. Manufacturers usually market them as a treatment for the symptoms of irritable bowel syndrome IBS , but people without IBS can also use them to relieve bloating. Peppermint works by relaxing the intestinal muscles, which allows gas and stool to move along more effectively.
People should always follow the instructions on the packet. Anyone who is prone to heartburn may need to avoid peppermint.
Peppermint capsules are available to buy over the counter OTC at drug stores or online. Simethicone pills and liquid are anti-gas medications that can help to move excess air out of the digestive tract. It is essential to always take medication according to the instructions on the label. People can find gas relievers in drug stores or online. Massaging the abdomen can help to get the bowels moving. A massage that follows the path of the large intestine is especially helpful.
People can follow the steps below to do this:. A study from tested the effectiveness of supplements containing a combination of fennel and curcumin essential oil in people with mild-to-moderate IBS. After 30 days, people reported an improvement in their IBS symptoms, including bloating and abdominal pain.
People should not consume essential oils without speaking to a doctor first. This is because some formulations may be toxic or can interfere with medication, and there is no regulation of dosages. The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating.
Quick fixes are not always effective for some causes of bloating. However, people who have frequent bloating may find that certain lifestyle changes can tackle the causes and reduce bloating over time. For many people, changing dietary habits is enough to alleviate gas and its accompanying symptoms.
One way to determine which foods are giving you gas is by keeping a food diary. Common culprits include:. Studies have shown that peppermint tea or supplements may reduce symptoms of irritable bowel syndrome , including gas.
Talk to your doctor before you start using supplements. Peppermint can interfere with iron absorption and certain medications. It may also cause heartburn in some people.
Supplements will have directions about how much you should take on the bottle. For peppermint tea, drink one cup before each meal for best results. Chamomile tea can also help reduce indigestion , trapped gas, and bloating. Drinking chamomile tea before meals and at bedtime may reduce symptoms for some people. Simethicone is an over-the-counter medication that is available under several different brand names. These include:. Simethicone works by consolidating gas bubbles in your stomach, allowing you to expel them more easily.
Activated charcoal is another type of over-the-counter medication that helps eliminate gas trapped in your colon. You take tablets right before and one hour after meals. Dilute a tablespoon of apple cider vinegar in a beverage, like water or tea. Drink right before meals or up to three times daily as long as needed to reduce symptoms.
Exercise can help release trapped gas and gas pain. Try walking after meals as a way to avoid gas. If you have gas pain, jumping rope, running, or walking may help you expel it. Lactose is a sugar in milk.
Lactase is the enzyme the body uses to break down lactose. Lactase supplements are available over the counter and can help your body digest lactose.
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