How to relieve a bloated gassy stomach

There's nothing like unusually tight waistbands, stuck-on rings, and major stomach discomfort to make you feel like crawling right back into bed. In many cases, it's not even about any potential weight gain—bloat just makes you feel, well, gross. And that’s without mentioning the unpleasant added effects of pain and tenderness in the area or excess gas.

Unfortunately, the cause of a bloated stomach can be hard to pinpoint—though it should make you feel a bit better to know that it’s rarely a serious health concern. So many things can throw our bodies out of equilibrium and lead to belly bloat that can feel like it will never go away on its own. Maybe you enjoyed a bit too much salty food. Maybe you drink cans upon cans of seltzer. Maybe it was all that wine last night—no judgments at all, of course.

Whether you’re experiencing the aftereffects of a heavy meal or constipation from travel (even if you were sticking to healthy snacks), dealing with period symptoms, or for some inexplicable reason are just generally having the sensation that you could float away like a hot air balloon, there's no denying it's downright uncomfortable—and you're going to want to reduce bloating as quickly as possible.

To help you return to homeostasis, we talked to the experts about how to debloat in three days or less. From the best foods to eat to reduce gas to new activities to try (roll out that yoga mat, friend!), these ideas will ease your pain and help to get your digestion back on track as quickly as possible.

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1 Eat Potassium-Rich Foods

If you’re feeling bloated from excess sodium, “the best tip for quick-ish relief is to drink more water and eat mild foods with potassium, like banana, avocado, and sweet potato,” says Cynthia Sass, MPH, RD. “Both water and potassium help flush excess sodium and fluid out of the body.” This can be especially important when you're on your period, adds Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices.

This powerhouse veggie is a natural diuretic, helping water move through the body. It’s a favorite of registered dietitian Isabel Smith, who recommends it to clients looking to flush out extra water quickly. Try cooking a few spears along with eggs in the morning, or adding steamed or sautéed asparagus as a side dish to your protein at lunch or dinner.

If you’re not a huge fan of asparagus, there are other veggies that act as diuretics. Registered dietitian Lara Metz particularly recommends upping your intake veggies such as cucumbers, fennel, celery, and lemon as well as fruits like berries and watermelon. Incorporating these into your diet will help, while certain cruciferous veggies like “broccoli, cauliflower, and Brussel sprouts may cause more bloat,” says Metz.

If gas is the cause of your belly bloat, going for a walk may help. “Moving stimulates the digestive system to contract, which may help pass trapped gas,” Sass explains. Lace up your go-to sneakers, put on a podcast, and walk around the block until you feel some relief.

5 Try Dandelion Root, Peppermint, or Ginger tea

When it comes to a quick fix for bloat, Carolyn Brown, MS, RD, of the New York City-based nutrition practice Foodtrainers, recommends turning to these natural and gentle diuretics. “We are huge fans of dandelion tea or tinctures, which taste less bitter than actual dandelion leaves,” says Brown. Ending meals with tea is also a favorite of Lara Metz, who recommends peppermint or ginger tea to allow for a proper digestion. It’s important to “use this time to relax and focus on breathing and relaxation," explains Metz.

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“Magnesium in the form of Epsom salts is a natural saline laxative, so it can help you ditch extra water weight,” Smith explains. She recommends it to clients who are feeling bloated, sore, or even fatigued. “It’s a one-size-fits all treatment, and since most of us don’t get enough magnesium anyway, it’s super helpful.”

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Another way to reduce bloating is to reduce your salt intake and to avoid “processed foods often loaded with extra sodium, which leads to water retention,” Metz explains. A great alternative to ensure your meals are still filled with flavor is to incorporate more seasonings like fennel, basil, cumin, and peppermint to replace salt.

8 Get Out Your Foam Roller

Foam rolling helps in multiple ways: “It enhances the body’s circulation, calms and regulates the nervous system, improves the body’s digestive and detoxification systems, and decreases inflammation,” explains Lauren Roxburgh, wellness educator, fascia expert, and author of the . “Believe it or not, many people will feel some relief from bloating after just one session of foam rolling that incorporates inversions, twists, and self-massage. But for consistent relief, I recommend that people do some foam rolling several times a week, even just for 10 minutes at a time.”

9 Don't Be Scared of Lean Proteins

When deciding what you’re going to eat, focus on incorporating lean protein from omega-3 rich fish like salmon, organic chicken breast, or grass-fed beef,” recommends Metz. Contrary to common misconceptions, these proteins don’t cause bloating and instead keep you satisfied for the day.

10 Consider Taking a Magnesium Pill

Magnesium can also help with bloat that comes from constipation, so Brown recommends taking a pill when needed to “help things move along, ideally overnight,” without the harsh effects of a laxative. Foodtrainers has a private label magnesium pill for just this purpose, which they recommend packing on trips to help avoid the bloat and constipation that often accompanies travel.

Registered dietitian Kelly Schmidt recommends taking digestive enzymes as needed before particularly large meals or when you’re stressed, as both can contribute to poor digestion. "It's best to have an enzyme that helps digest sugar, fat, and protein," she says. "Look for one that has various enzymes (words that end in "ase," and herbs like ginger) to cover this spectrum. I prefer a hypoallergenic supplement, like Pure Encapsulation."

Whether you had a little too much alcohol or had a giant cheeseburger, drinking plenty of water can help you debloat overnight—or even faster, says Burgess. "Although it may sound counterproductive to drink more, water can actually help flush our system and reduce the puffiness." Just don't reach for sparkling water. "The carbonation found in bubbly beverages can often contribute to bloating as well," she explains.

13 Watch out for Food Intolerances

Dairy is definitely “dependent on the person,” according to Metz, and can be both your friend and your enemy in this case. If you tolerate it well, Metz explains that dairy will provide you with a boost of probiotics, which helps with gut health. However, if you’re lactose-intolerant, it’s best to steer clear of it—it can cause gas, bloating, and stomach pains.

“Don’t graze,” Lara Metz reminds us. Eating slowly is key for allowing your body to properly digest and allow for hunger cues, which in return will enable the migrating motor complex. Metz explains doing this will “support cleansing waves in the GI tract," which occurs during these periods between meals.

15 To Debloat Your Face, Try a Massage

Celebrity facialist Nichola Joss recommends using a face oil to give yourself a facial massage, helping with lymphatic drainage and making your face appear more sculpted. Start with a few drops of oil in your palms, then gently apply the palms of your hands to your face and move them outward in smooth, sweeping movements. See the full step-by-step process here.

16 Sip on Some Coconut Water

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As mentioned earlier, plenty of us are taking in way too much salt on a daily basis even if we're not adding a ton to our meals, thanks to excess sodium found in many processed foods. A refreshing and tasty antidote is coconut water, which may help counteract water retention and bloating, says Nicole Lindel, RD, Everlywell adviser, who notes that this potassium-rich bev helps the body release water.

That said, you might want to check in with your doctor or nutritionist before chugging it, notes Lindel. "Coconut water may not be well-tolerated in those with food sensitivities, as it is highly fermentable and can actually cause symptoms of bloating, abdominal pain, gas, constipation, or diarrhea" instead of easing them. If that's you, debloat by sticking to plain old H2O.

17 Check Your Fiber Intake

If you're eating more fiber-rich foods such as fruits, vegetables, and whole grains in an effort to keep your digestive tract moving and grooving, you'll want to take baby steps, says Lindel, who recommends a gradual increase of fiber in the diet while also increasing fluid intake. Too much fiber and too little water can lead to constipation, gas, and bloating.

"By increasing fluid intake, this helps dietary fiber move through the GI tract and prevents unwanted bloating and constipation," she says.

Though it's tempting to meet pals for dinner after dark or to enjoy a late night treat or two, cutting things off after the early bird special might be your ticket to easing digestive woes, as Lindel explains. "Eating too late at night can lead to unwanted symptoms of gas and bloating. In addition to eating earlier in the evenings, overeating can also lead to bloating. We are often too busy during the day and we forget to eat! This often leads to eating too quickly and overeating at dinner."

"Focus on smaller, more frequent meals throughout the day to prevent coming into your dinner meal 'hangry' and broken down on the side of the road," she suggests.

This ancient practice—which involves a practitioner puncturing the skin with small needles at particular anatomical points in the body—is believed to be a pain-free way to manage stress, boost energy levels, and ease many physical ailments.

And while Lindel notes that more concrete research is needed, she points out that "one study found acupuncture to be beneficial in those with dyspepsia (aka indigestion). Indigestion often involves symptoms of abdominal pain, bloating, sensation of fullness after eating, nausea, belching, and heartburn."

It might be worth giving it a try—even mild to moderate relief will help you feel better ASAP.

20 Try a Gentle Stretch or Yoga Routine

Though exercise is a proven bloat-buster, we don't blame you if you just can't swing an intense sweat session when your midsection feels like a balloon.

A more gentle yoga or stretch session might be the move to help soothe your stomach without making you feel worse. "Research has shown physical activity, including yoga, can reduce symptoms of bloating. Yoga’s emphasis on developing body awareness and physical discipline could potentially influence management of symptoms of bloating by enhancing bioenergy circulation in and around the intestines."

If you're not a seasoned yogi, don't fret. Even just taking some time to stretch your body can help gently move things along without the discomfort of high-impact exercise.

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