18 ways to flight bloat!

creativerae

Many of us are dealing with serious bloating right now, so I thought I'd post some tips from around the web for dealing with bloat that might help us all out!

Water with Lemon

A lot of people skip sipping on water when they are bloated, when in reality they should be doing the opposite. "People tend to think that when they're holding on to water they should cut back drinking it, but that's not the case," says David Grotto, RD, a FITNESS advisory board member and author of 101 Foods That Could Save Your Life and The Best Things You Can Eat. Retaining water is actually your body's way of holding on to fluid so you don't dehydrate. If you're having a bloating problem, that's the time you want to push fluids, not restrict them, says Grotto. Since lemons are a natural diuretic and a gentle laxative when added to warm water, consuming the liquid can help reduce the amount of salt retained in the body. Just make sure you drink from the glass and not through a straw, so you don't take in any extra air.

Celery

Over the years this green crunchy stalk has been used as a digestive aid to regulate bowel movements and to control intestinal gas because its chemicals are known to decrease fluid retention. "Celery has a high water content with a detoxing system, which can help to purge your body of toxins," says Grotto. Other top picks for veggies that will help reduce fluid retention include cucumber, summer squashes, parsley, and any other kind of leafy greens. When it comes to eating vegetables in general, lean toward cooked over raw. "The fiber structure is broken down once they're cooked, making them easier to digest," says Grotto. "Even if the raw vegetables have a high water content, it can result in more bloating for some people."

Watermelon

All kinds of melons are beneficial to your health, but watermelon is known as one of the juiciest fruits on the stand. That's probably because it consists of 92 percent water. According to Grotto, it also has a natural diuretic property and is a great source of potassium. "The balance between sodium and potassium is important when it comes to controlling bloat," he says. For DIY spa water, try mixing lemon, cucumber, watermelon, and rosemary for an ultimate belly-deflating fix. (A word of caution: You may need to use the restroom more than usual when sipping on this.)

Rosemary and Turmeric

Rosemary has been used to treat everything from heartburn and headaches to toothaches and high blood pressure. But it also treats intestinal gas and helps digestion, says Jackie Newgent, RD, culinary nutritionist, FITNESS advisory board member, and chef. She suggests steeping it in your tea or combining it with celery or parsley to make your own cooking broth. Valued in Asia for its ability to fight pain and inflammation, turmeric is also key in aiding upset stomach and bloat reduction, says Newgent. Use the bright yellow spice in a curry dish or to flavor your favorite foods.

Beans and Lentils

The majority of Grotto's patients with bloated bellies are taking in too much sodium and not enough potassium and fiber. "Ramping down your sodium and increasing your potassium will have an almost immediate effect of reducing bloat," he says. Lentils, with their high amount of fiber, are a good choice for aiding with digestion. Potassium-rich foods include white beans, soybeans, and lima beans -- and they are also the highest-fiber vegetables you can get. Newgent adds that beans are naturally high in both estrogen and protein and can relieve period-induced bloat. It sounds counterintuitive, but regularly eating foods that are likely to cause gas, like beans, broccoli, brussels sprouts, cabbage, and onions, helps your body adjust and learn to break them down efficiently. "I've seen women run into problems when they eat these foods infrequently, say once a week," Kirkpatrick says. "Their digestive tract isn't used to them, so they produce a ton of extra gas and bloating."

Yogurt

Since a lot of people are sensitive to lactose, it's better to opt for yogurt instead of milk in your next smoothie, especially the kind with live active cultures in it. "Yogurt is already pre-digested and the milk sugar is broken down, where as in milk it's not, which can create gas and bloating," says Newgent. The nature of the active cultures lactobacillus and acidophilus found in yogurt can improve symptoms of bloating. Check labels to find one that contains bifidobacteria. "Some studies show that these bacteria can reduce flatulence and bloating," says Eamonn Quigley, MD. Fage Total Greek Yogurt and Activia both contain bifido. Stir in some melon for an ultimate bloat-busting snack! 

Banana

Eat a banana every day. The potassium it contains helps prevent bloat. "When potassium is low, the body retains extra sodium and holds on to water," says Joy Bauer, RD. Other potassium-rich foods include tomatoes; mushrooms; dark leafy greens, like spinach and Swiss chard; and fish like salmon and halibut.

Trim the fat.

You ate fried onion rings on Friday night, but now it's Saturday afternoon and you swear they're still hanging out in your belly. It's possible: High-fat foods delay the emptying of the stomach, which may lead to bloating and an overall feeling of fullness. A study in Australia found a direct correlation between bloating and the amount of fat in women's diets. "I've seen many women who assumed they were lactose intolerant because they felt bloated after eating a bowl of ice cream; it turned out it wasn't the milk but the fat that was the culprit," Kirkpatrick says. Don't eliminate fat: "Foods rich in heart-healthy fats, such as avocados, olive oil, and nuts, are actually low-gas producing," Dr. Gerbstadt says. "The key is to focus on these good fats and pair them with lean protein, such as chicken or fish, which aids in their digestion."'

Go easy on diet drinks.

Many sugar-free beverages, candies, and gum contain the sweetener sorbitol. Though it's a great calorie cutter, sorbitol isn't digestible, so it sends stomach enzymes into overdrive, Gidus says. When patients with abdominal bloating were put on sorbitol-free and sugar-free diets, nearly half saw their symptoms disappear, one study found. Although the FDA requires companies to put a warning label on products that "may result in a daily consumption of 50 grams of sorbitol," experts note that as little as 10 grams can trigger stomach trouble. Sorbitol can add up quickly: One piece of sugar-free gum has about 1.25 grams, for instance.

Skip the salt.

You've heard it before, and we'll say it again: Salt causes your body to retain fluid. That's good news if you're training for a marathon. Bad news if you're trying to squeeze into a new dress for your friend's wedding. The biggest culprit? "Sauces and salad dressings," Keller says, "especially at restaurants." To play it safe, order dressings and sauces on the side, or season lightly with olive oil and vinegar.

Fine-tune your fiber.

A lot of cereals are advertised as being high in fiber, which should be good for your digestive system, right? Not always. Certain products add fiber in the form of chicory root, or inulin, which is harder to digest, says Kristin Kirkpatrick, RD, a wellness manager for the Cleveland Clinic Lifestyle 180 program. In fact, people who eat large amounts of inulin (10 grams) at one time end up experiencing more gas and bloating than those who eat less, researchers at the University of Minnesota in Saint Paul found. Your best bet: Get your fiber from fruits and vegetables and whole-grain rice, pasta, and bread rather than from packaged high-fiber products. And check the labels on your favorite cereals, cookies, and granola bars: If they contain chicory fiber, they most likely have inulin.

Pop a probiotic.

Sometimes bloating can be caused by an imbalance of the bacteria in your intestines, especially if you have been taking antibiotics to treat, say, a urinary tract infection or sinus infection, explains Sita Chokhavatia, MD, a gastroenterologist at Mount Sinai School of Medicine in New York City. Probiotics can help restore the bacterial balance, but not all brands have proven that they work: Bifidobacterium infantis is the only probiotic strain that studies show relieves GI symptoms, such as bloating, a Northwestern University review found. Dr. Chokhavatia recommends trying a two-week course to see if it helps.

Choose supplements carefully.

If you take a calcium supplement, know which compound is in it. One that contains calcium carbonate, like Tums or Os-Cal, is more likely to cause gas and bloating because it's harder for your stomach to break down than one with calcium citrate, such as Citracal, according to the National Institutes of Health. Either way, taking a supplement with an acidic drink, such as orange or grapefruit juice, will help you absorb calcium. Many women also experience bloating if they use an omega-3 supplement, Gazzaniga-Moloo says. "Put it in the refrigerator and have it cold; this seems to help reduce the burping and bloating that often come with taking such a supplement," she says.

Exercise

If your waistband feels snug after dinner, head outside for a brisk 10-minute walk. Physical activity helps air bubbles pass through your digestive tract quicker, explains Dr. Gerbstadt, so that bloated feeling will disappear faster than if you lounge on the couch. In fact, one of the worst things you can do on "fat" days is skip your workout: Moderate exercise, like biking for 30 minutes three times a week, significantly improved bloating and other symptoms in people with irritable bowel syndrome in a new Swedish study.

Contract your abs.
"Many people aren't actually bloated at all; they've just developed a habit of relaxing their abdominal muscles and contracting their diaphragm, which makes them look and feel bloated because their stomachs are sticking out," says Brennan Spiegel, MD, an associate professor of medicine at the David Geffen School of Medicine at UCLA. Learn to contract your abs instead. Imagine someone is about to punch you in the gut, and pull your belly button in toward your spine. Practice contracting your abs for five to 10 seconds several times, being sure not to hold your breath. Once you get used to the feeling, remind yourself to do it periodically throughout the day so that it becomes a habit, and you won't look or feel as bloated.

Just breathe.

If you've ever had an urgent need to find a bathroom before a big race or presentation, you're no stranger to the internal effects of stress. "When you're anxious, your body releases cortisol and adrenaline, hormones that stimulate your digestive system," explains Yuri Saito, MD, assistant professor of medicine at the Mayo Clinic in Rochester, Minnesota. The result: You experience more gas, bloating, and even the runs. Compounding matters, stress causes many people to overeat or eat the "wrong" things, Dr. Saito notes, adding extra fuel to their overstimulated digestive system. If you can't eliminate the stressful circumstance, you may be able to manage it through cognitive behavior therapy or hypnotherapy; these two mind-body techniques are surprisingly effective in treating symptoms of irritable bowel syndrome, including bloating, a 2009 Canadian review found. Meditation or simple mindful breathing can also offer some relief. Practice it at home for a few minutes every day: Sit in a quiet space, close your eyes, and inhale through your nose for a count of 10. Focus on breathing deep and sitting tall. Exhale through your mouth in a controlled, purposeful fashion for 10 counts. Repeat 10 times.

Slow down.

"A lot of my clients are busy working moms who are eating food either in their car or walking to the office," says Jeannie Gazzaniga-Moloo, PhD, RD, spokesperson for the American Dietetic Association. "The problem with eating on the go is that you take big bites of food and don't chew properly, so you end up swallowing a tremendous amount of air." Her advice: Take 15 to 20 minutes to eat each meal -- yes, even if you're munching on the run. "Take a deep breath after each bite and chew with your mouth closed. This forces you to breathe through your nose, which relaxes and slows you down." While you're at it, if you're sipping on the go, opt for a cup, not a straw: The latter promotes ingestion of gas.

Apply Pressure

To help evacuate gas, try massaging your abdomen in the direction of your GI tract: Press your fingers near your right hip; slide up toward the ribs, across and down near your colon in a circular motion. Sounds weird — but it works!

tinalovescauliflower

Yay! Great tips. I especially find the first few helpful- I do hot water with lemon every night, and I munch on celery when I can stomach it.

mpiemont

kate6214

I think I love you @FilmMatch

marijaa333

Thank you! 

claudizzleriffic

Awesome! Thanks for this

mmarschk

This is exactly what I need!

shirleymaeby

@FilmMatch I already used this gif tonight on another thread, but I'm sharing it with you too.  Because this is great.

Poppy715

No one here is bloated, we are all showing already. This is useless information.

VeganOnTuesdays

Thank you! I definitely read this and immediately ran to my kitchen to drink warm lemon water. I may even find enough energy to get back up and eat some celery. Look out world this girl is fighting bloat.

DawnLilly

I failed at almost everyone of those yesterday except exercise. It was my first day of nausea. I ate a whole bag of pretzels, peanut butter whole wheat toast and could only get mashed potatoes down at dinner. Then, I had chocolate milk at 11 pm for some unknown reason. I haven't had milk in 6 months and hardly ever want chocolate.

I'd rather be in the ignorant group, thinking I'm showing, rather than knowing I did this to myself.

Unknown

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sarahchrismck

sunnysidexup

You're awesome! Thanks

SchoolPsychSteph

I love you for this. My bloat is out of control.

staccajaye

@FilmMatch‌ thank you so much for this

tinalovescauliflower

I almost feel like this should be stickies for the rest of the first trimester.

OnceInLoveWithAmy

I seriously just book marked this.  Amazing post.

::puts away Dt Coke:::

creativerae

So glad y'all liked it!  I was reading all these different websites and was like, "Wait a minute, I could save folks all this work."  I hope that these things actually help. I'm makin DH go out and get me some melon and bananas tonight!