How can I quickly reduce uncomfortable bloating?
Written by
Tran Quang
Reviewed by
Prof. Graham Pierce, Ph.D.You know that tight feeling in your belly after meals. So, how can you lessen bloating quickly? Bloating occurs when gas or fluid accumulates inside the digestive system. I have struggled with bloating after meals for years, and I've learned techniques that work. The strategies are evidence-based and bring relief within 30 minutes.
Abdominal Massage
- Apply firm pressure moving clockwise: lower right → ribs → lower left → pelvis
- Complete five-minute sessions every two hours during bloating
- Stimulates peristalsis to move gas toward elimination
Peppermint Tea
- Steep one tea bag in 8oz (237ml) water at 203°F (95°C)
- Drink within ten minutes while warm for best results
- Menthol relaxes intestinal muscles within 15 minutes
Simethicone Use
- Take 120-180mg chewable tablets after problematic meals
- Breaks gas bubbles into smaller pieces within 30 minutes
- Maximum three doses daily for safe relief
These methods combine for quick results. Use an abdominal massage while the tea is steeping. Then use the simethecone if necessary. I use both together when I feel bloated. No carbonated drinks or large meals should be eaten during this relief action. These things oppose your work.
Positioning of the body can speed relief. Try Child's Pose when receiving the massage. Sit on the heels with the knees spaced. Now bend at the hips, allowing the arms to stretch forward. Stay in this position while breathing deeply for at least 45 seconds. The pressure on the abdomen helps release the gas more rapidly.
To help avoid future episodes, identify your trigger foods. Common trigger foods include beans, dairy, and cruciferous vegetables. Keep a simple food journal like I do. Write down what you've eaten before bloating episodes. Patterns will begin to emerge, guiding your prevention strategy.
Read the full article: 8 Proven Ways How To Reduce Bloating Fast
