4 Ways to Get Rid of Bloating Fast

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Bloating is an uncomfortable sensation that makes your abdomen feel abnormally full. Scientists still can't fully explain why people sometimes feel bloated. But one thing is clear - bloating is an uncomfortable feeling.

People can experience bloating in a number of ways. Many people describe that their abdomen sticks out and looks fuller because of trapped gas. When you're bloated you may also feel:

• Stomach churning or discomfort

• Gassiness (flatulence)

• Nausea

• Loss of appetite

Bloating is rarely a sign of a serious medical condition. It usually goes away on its own, but this can take time. Nothing can get rid of bloating fast. But there are some home remedies and over-the-counter (OTC) treatments that can help ease your symptoms. Here are four you can try right now.

1. Herbal tea

Experts recommend staying hydrated to fight off bloating. Not drinking enough fluids can lead to constipation, and constipation is a common trigger for bloating. The "right" amount of water to drink in a day varies from person to person but is usually between 91 oz and 125 oz.

Water should be your default go-to for hydration. But you can also use water to brew certain types of herbal teas, which offer added bloat-fighting benefits. Try these herbal teas to help get rid of bloating:

• Chamomile tea: Chamomile may help ease bloating by relaxing muscles in the gut. This lets food and gas move through the intestines more easily. In one small study, people took either 20 drops of chamomile extract or a placebo (sugar water) before and after gallbladder surgery. The people who took the camomile extract experienced less gas pains and bloating after their surgery. But chamomile also contains fructan, which can worsen bloating for some people. If you try chamomile tea and it makes your bloating feel worse, try peppermint tea or ginger instead.

• Ginger tea: Ginger can prompt the stomach to empty faster, which may help ease bloating and gassiness. It also helps relax the moves in the gut. In one study, people with multiple sclerosis who took ginger supplements experienced less bloating and fewer gut symptoms compared with people who took a placebo (sugar pills).

• Peppermint tea: Peppermint can help ease symptoms of gas and bloating, especially if you have irritable bowel syndrome (IBS). Like ginger and chamomile, peppermint also relaxes the muscles in the gut. It also contains menthol and methyl salicylate, which can have a calming effect on the gut. In studies, people who took peppermint oil supplements experienced fewer IBS symptoms, including bloating.

Herbal teas won't be as concentrated as herbal supplements. But that doesn't mean they can't help ease your bloating. And the extra water intake can also help against bloating.

2. Probiotics

Extra gas in your stomach and intestines can cause bloating. That extra gas can come from swallowing too much air - either by eating or drinking too fast or using a straw. Or it can be made by bacteria that live in your intestines.

Your gut microbiome is made up of billions of bacteria. Some of those bacteria help you digest food, absorb nutrients, and keep you healthy. But other bacteria aren't so friendly. They can make extra gas that leads to symptoms like bloating and stomach pain.

That's why it's so important to keep your gut microbiome in balance. Probiotics are products that contain good bacteria. By taking in extra probiotics, you can help tip the balance in favor of the good bacteria. Resetting your gut microbiome may help ease your bloating.

Some foods naturally contain probiotics, like kimchi and kefir. Other foods, like some yogurts and drinks, contain added probiotics. You can try adding these foods to your usual diet. You can also try probiotic supplements. Look for supplements that contain Lactobacillus acidophilus and Bifidobacterium lactis. But know that it can take weeks to see the full benefits of adding probiotics to your diet.

3. OTC gas relievers

OTC gas relievers are another option that can help ease bloating and gassiness. One benefit of these products is that they work quicker than hydration and probiotics. Many OTC gas relievers contain a medication called simethicone. Simethicone works by helping smaller gas bubbles join together. Larger gas bubbles are easier for the intestines to pass out of the body. Some OTC products that contain simethicone include:

• Alka-Seltzer Anti-Gas

• Gas-X

• Imodium

• Maalox Anti-Gas

• Mylanta Gas

• Mylicon

• Phazyme

Some of these products contain additional ingredients that can help ease other types of stomach discomfort. Some OTC antacids also have added simethicone. These can be a good option if you have bloating and indigestion.

Digestive enzymes can also help relieve gas for some people. These enzymes work by breaking down carbohydrates in foods that can trigger bloating. Popular options include:

• Lactase: Lactase products, like Lactaid and Dairy-Ease, contain enzymes that break down lactose. Lactose is a sugar found in dairy products. Undigested lactose can cause gas and bloating. Lactase-containing products can be very helpful if you're lactose intolerant.

• Alpha-galactosidase: Alpha-galactosidase is an enzyme that helps break down carbohydrates found in beans, chickpeas, cabbage, and other vegetables. Undigested carbohydrates can also trigger gas and bloating. This enzyme is available under the brand name Beano and in several generic versions.

4. Bloat-busting foods

Certain foods are more likely to cause bloating. Carbohydrates, like FODMAPs, that aren't completely digested can get broken down by gut bacteria. This process generates gas, which can cause bloating. If you're having trouble with bloating, consider opting for low-FODMAP foods when possible, such as:

• Bananas, kiwi, grapes, and citrus fruits

• Lettuce, kale, celery, potatoes

• Chickpeas

• Corn, rice, quinoa

• Almonds, peanuts, walnuts

• Eggs, tofu, poultry, beef, seafood

Some people experience great relief from eating low-FODMAP foods, especially if they have IBS. But you should work with a dietitian if you want to follow a low-FODMAP diet long term. A low-FODMAP diet is very restrictive. So it's important to work with a professional to get the nutrients you need to stay healthy.

When should you get medical care for bloating?

Bloating usually goes away on its own or with the help of home remedies. Bloating is rarely a sign of a more serious medical condition. But you should get care for bloating if:

• Bloating never goes away.

• You're in a lot of pain.

• You're losing weight.

• You can't keep food down.

• You have nausea or diarrhea.

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