Bloating is difficult to deal with for so many reasons, including the annoyance of having a puffy stomach.

But bloating is a common challenge that many people face.

A 2022 study found that nearly1 in 7 Americansexperience bloating in a given week.

Korin Miller

Luckily, there are several science-backed ways to reduce this uncomfortable pressure in your abdomen.

We tapped into the experts for their top recommendations.

What causes bloating?

Ashley Jordan Ferira, Ph.D., RDN

Those more commonly include clinical gut dysfunction, PMS, and food intolerances, he says.

How to debloat quickly

Need to debloat immediately, if not sooner?

These are a few tricks that could help you feel like yourself again.

“Individuals may find that simply going for a walk can speed up digestion,” he adds.

Farhadi explains “an Epsom salt bath is a good stress reliever,” he says.

Firshein agrees, noting that it “helps to relax stressed muscles.”

This may help your body debloat by moving food along in your gut or passing gas.

Probiotics from fermented foods may helpmanage gas and bloat1.

Research has found thatabdominal massagescould helprelieve bloating2.

To try it, lie facedown on top of your foam roller and gently move up and down.

“You roll down the pressure from your sternum to your pelvis,” Firshein says.

“This can help to stimulate the gut to eliminate excess gas and even improve digestion.”

Start a gut-friendly yoga flow

Yogais a great way to keep your digestive health on track.

It’s almost like a massage for your internal organs.

Twisting postures in particular are especially beneficial at this.

Some of the best basic yoga poses to support gut health are,

Want a more in depth guide?

We’ve got you covered with thesestep-by-step instructions for each pose.

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And mindbodygreen’sprobiotic+is the only product that encompasses these four strains in one capsule.

“Drinking plenty of water” can help, Firshein says.

You should aim to get between 21-38 grams of fiber each day, but most people fall short.

confirm you incorporatehigh-fiber foodslike whole grains, fruits, vegetables, and legumes into each meal.

“Fiber can be abloating double-edged sword,” Farhadi says.

Firshein agrees, calling it a “tricky” thing to try.

There are a few tricks that may help, too.

If bloating is a continuous issue for you, Sachdev recommends seeing your doctor.

Summary

The takeaway

Bloating happens to everyone at some point.

If you have the occasional bloat, taking these little steps may help you get relief.