Whether you just chowed down on a huge dinner or you woke up with painful morning bloat, dealing with a bloated stomach is never ideal. It becomes especially uncomfortable and frustrating if you deal with it on a regular basis. Luckily, relief is possible. In fact, there are a few simple tricks you can try to get things moving, reduce gas, and have you feeling good as new in no time.
To discover some of the best bloat-beating tips and tricks out there, we spoke to Joanna Wen, health coach and founder of Spices & Greens. She says that “reducing bloating as quickly as possible can be achieved by making certain dietary and lifestyle adjustments,” including incorporating ginger, peppermint tea, and fennel into your diet. Learn more below!
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1. Try ginger
When it comes to bloat-fighting ingredients, Wen says ginger is one of the best options out here. “One of the most effective ways to reduce bloating quickly is to incorporate ginger into your diet,” she tells us. This is thanks to the specific compounds it offers up: “Ginger contains compounds known as gingerols which have digestive properties that can help with indigestion, gas, and cramps.” Luckily, there are plenty of ways to incorporate this tasty spice into your diet. Not only does it work great in a number of recipes, but it also makes a perfect, delicious tea that can warm you from the inside out.
2. Drink peppermint tea
Speaking of tea, peppermint tea is another fantastic beverage for any time you’re having trouble fitting into your jeans. Wen explains that this is mainly due to its stimulating properties. “Peppermint tea can be beneficial for reducing bloating due to its calming and mild stimulant effect that relaxes the smooth muscle in the GI tract.” Nice!
3. Chew fennel seeds
If you’re feeling extra bloated after a meal and want relief as soon as possible, your solution might lie in a handful of fennel seeds. “Fennel has been shown to be an effective digestive aid, helping to move food and gas through the digestive tract,” Wen says. “Additionally, chewing fennel seeds or drinking fennel tea can help relax abdominal muscles and improve digestion.” (P.S., we’ve tried it–it works!)
4. Hydrate and exercise
Of course, make sure all of your basic bases are covered is essential to keeping bloating at bay, too. That means sticking to the rules you hear time and time again: stay moving and keep sipping on your water! “Drinking more water throughout the day and engaging in a daily light exercise like walking or stretching may also be beneficial to improve digestion and encourage bowel movements,” Wen concludes.
