Is it just me, or has bloating become a common denominator for so many of us? Admitting to a friend "I feel so bloated today" will almost always result in the other person commiserating with a disgruntled "same." I can't tell you how many conversations I've had with friends about the seemingly random moments bloating occurs. During a week where I'm eating a lot of salads and drinking water nonstop, I'll wake up one morning with a swollen waistline, but then after a few consecutive days of consuming pizza and beer, I'll feel fine. Frustrating, right? I swear sometimes if I just think about being bloated, it will happen.
After testing out a diet and lifestyle that I deemed to be bloat resistant, it persisted nonetheless, so I decided it was finally time to do a deep dive into the world of health and wellness to finally banish it once and for all. It was time to turn to the experts. I chatted with certified integrative-health coach Kelley Hoag about the best de-bloating products, foods, and general tips.
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Like I said, I was already aware of the more obvious ways to avoid the painful feeling of bloating, like generally avoiding salty and processed foods and eating enough fiber. But according to Hoag, when it does (inevitably) happen, dealing with it comes down to focusing on the health of your gut. She recommends a handful of supplements and tips (read: yoga poses) to do so. Keep reading to discover how to relieve bloating and shop them all.
Pop a charcoal pill after a greasy meal
"Charcoal can bind to what is in our gut causing discomfort and help flush it from our body. Take them when you've eaten something extra greasy or even when you've had a bit too much to drink," Hoag says.
Take digestive enzymes to kick your digestion into high gear
"We already have digestive enzymes, but sometimes, we need some extra help with hard-to-digest foods such as dairy or gluten. Not to mention, they help with nutrient absorbency as well," Hoag says.
Make probiotics part of your routine
THE/THIRTY readers swear by Sakara's daily probiotic capsules.
Probiotic in chocolate form? Yes, please.
Do some yoga
"My favorite free tip to de-bloat is a yoga pose. Lie facedown on the floor with either two blocks or a rolled blanket under your belly. This allows the bloat to release and pain to subside," Hoag says.
This highly rated yoga mat is perfect for those de-bloating poses.
Brew some ginger tea
"Ginger can reduce inflammation in your gut. All you have to do is cut a slice and let it simmer in boiling water for five to 10 minutes—just keep the top on the pot so you don't lose the oils," Hoag says.
It's easy to incorporate teas of all types into your morning or evening ritual or even as part of your wellness routine.
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"Sometimes, we experience bloat purely from eating too quickly. Take a breath before you dive in, and don't forget to chew!" Hoag says.
Weirdly enough, fennel seeds do the trick
"You might not have fennel seeds in your cabinet right now, but it's worth looking into. The oils in these tiny seeds help digestion, which can improve belly pain or bloat," Hoag says.
Or combine charcoal and fennel in one supplement
According to one Amazon shopper, this supplement starts working within minutes: "I've suffered from IBS for more than seven years now, and this product is a lifesaver. I usually get a lot of bloating, and when this happens at night, this is the only product that helps me get a better night's sleep. It usually takes about 10 to 15 minutes before I start to feel relief."
Don't worry—these drops may turn your water an emerald-green hue, but they're practically tasteless.
Our Favorite De-Bloating Products
If you're looking for more products to try, here are some of our editors' favorites below. But remember to read the labels carefully and check with your doctor before taking any new supplements.
This powder, which senior beauty editor Erin Jahns is a fan of, helps with digestion, weight loss, and bloating. Some of its ingredients include celery seed, kelp, and gymnema sylvestre (an Ayurvedic herb). Take one serving per day and mix with eight to 12 ounces of coconut water or nut milk—the brand says you'll start to see results in two weeks.
Our editors love Hum supplements, and this one is no exception. These capsules contain 18 enzymes to support healthy digestion—they help to break down fiber and fats, absorb nutrients, and offer relief from indigestion and bloating.
These capsules contain digestive enzymes and organic ingredients like fenugreek-seed powder, dandelion-root powder, and fennel-seed powder. It's recommended to take two after a meal or before bedtime.
This supplement can decrease IBS symptoms, relieve bloating and upset stomach, and also reduce gas retention. It contains cinnamon, ginger, turmeric, maqui, and organic inulin.