Tired of Painful Puffiness? Here’s How To Reduce Bloating Naturally and Block It From Returning

Bloating, that uncomfortable tightness and fullness that makes you want to trade your jeans for comfy sweatpants, is a common foe for many. And while it often goes away on its own with time, for some, it can become a recurring problem. To learn more about how to reduce bloating, we spoke to healthcare professionals who shed light on the top causes of bloating and effective ways to reduce symptoms and get your belly back to feeling happy.

What causes bloating?

David D. Clarke, MD , President of the Psychophysiologic Disorders Association, explains that "bloating is the sensation of increased abdominal pressure. It is reported by 16-31% of the population and is a common issue for women over 50.”

What can trigger that uncomfortable puffiness? Dr. Clarke says one of the biggest culprits is gastrointestinal issues. “Slowed digestion, which is common as people age, [and] changes in diet or appetite," can all contribute to bloating, he notes. Another GI culprit: "Swallowing air, often from eating too quickly, talking while chewing or drinking carbonated beverages.”

And it's not just how you eat that can cause bloating. What you eat plays a role, too. “Consuming foods high in fat, which slows digestion, or salt, which draws water into the GI tract," are an issue, Dr. Clarke says. As is "lack of physical activity, which slows intestinal contractions.” Food intolerances to things like lactose, gluten or FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) can also play a role in bloating.

Finally, " stress in the present day or from a trauma can affect gastrointestinal muscle contractions,” Dr. Clarke adds. He notes that if “bloating persists or is accompanied by other concerning symptoms, it's important to consult a healthcare provider to rule out any underlying medical conditions.”

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How to reduce bloating naturally with 5 home remedies

Brandy Zachary, DC, IFMCP , Founder and Practitioner at Functional Medicine Academy, shares some simple strategies to stop bloating:

1. Chew your food thoroughly to reduce bloating

Thoroughly chewing breaks down food particles, making digestion easier and minimizing air intake. “Slow down, chew thoroughly, and avoid talking while eating to reduce air swallowing,” Zachary says. This simple step can help stop bloating before it even starts.

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2. Drink more water to reduce bloating

Sounds obvious, but upping your H2O intake can make a big difference in beating bloat. “Stay well-hydrated to support digestion and prevent constipation,” advises Zachary. Aim for eight glasses of water a day to keep things flowing smoothly.

3. Apply a warm compress to reduce bloating

When bloating strikes, kick back on the couch with a heating pad or compress. “Applying a warm water bottle to your abdomen can help relax muscles and reduce bloating,” Zachary explains.

4. Space out your meals to reduce bloating

Another easy way to dodge puffiness? Give your body the time it needs to digest each meal. “Avoid all foods for 3-4 hours between meals" when possible, Zachary says. "Only drinking water between meals can give the digestive tract a break and gives it time to digest your last meal fully.”

5. Massage your stomach to reduce bloating

A massage feels oh-so-good, especially when it can curb bloating, too. “Gently massaging your abdomen in a clockwise direction can help move gas through your system,” explains Zachary. Try it for a few minutes whenever you feel bloated and bogged down.

How to reduce bloating: What to eat and what to skip

Certain foods can be either your best friend or worst enemy when it comes to bloating. Here is a breakdown from  Zachary:

Foods to include:

• Probiotic-rich foods: “Yogurt, kefir and fermented vegetables support gut health,” he notes.
• Fiber-rich foods: “Gradually increase intake of fruits, vegetables and whole grains to promote regular bowel movements,” advises Zachary. This avoids initial gas and bloating.
• Water-rich foods: “Cucumber, watermelon and celery can help flush out excess sodium,” he explains.
• Ginger and peppermint: “These natural digestive aids can soothe the gut," Zachary notes. "Try them in tea form before or after meals. But avoid ginger and peppermint if you have heartburn.”

Foods to limit or avoid:

• Carbonated beverages: “These introduce extra gas into your system,” he explains.
• High-sodium foods: “Excess salt can lead to water retention,” Zachary notes.
• Artificial sweeteners: As Zachary says, “these can be difficult for some people to digest.”
• Common gas-producing foods: “Beans, lentils, broccoli, kale and cabbage may need to be limited if they cause issues," he adds.
• Dairy products: “ If lactose intolerance is an issue, consider lactose-free alternatives,” suggests Zachary.

Note sure how certain foods impact you? “A food diary might help determine which of these consistently causes bloating,” says Dr. Clarke. Managing stress and regular exercise (especially core workouts) can help reduce bloating, too.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .