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 wherein we commiserate 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 diet wellness expert Kelley Hoag about the best de-bloating products, foods, and general tips.
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 and shop them all.
Pop a charcoal pill after a greasy meal
Bulletproof Charcoal Coconut ($19)
“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.”
Take digestive enzymes to kick your digestion into high gear
Pure Encapsulations Digestive Enzymes ($28)
“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.”
Make probiotics part of your routine
Culturelle Daily Probiotic ($16)
“Bad bacteria in our intestine can lead to digestive issues like bloat and pain. Regulating this with a probiotic can help not only bloat but brain health, too.”
Do some yoga
“My favorite free tip to de-bloat is a yoga pose. Lie face-down on the floor with either two blocks or a rolled blanket under your belly. This allows the bloat to release and pain to subside.”
Brew some ginger tea
Traditional Medicinals Organic Ginger Herbal Tea ($4)
“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.”
“Sometimes we experience bloat purely from eating too quickly. Take a breath before you dive in and don’t forget to chew!”
Weirdly enough, fennel seeds do the trick
Simply Organic Fennel Seeds ($4)
“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.”
Or combine charcoal and fennel in one supplement
Gaia Herbs Gas and Bloating Dietary Supplement Capsules ($18)
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 life saver. 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.”
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.
Hum Nutrition Flatter Me ($25)
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.
Love Wellness Bye Bye Bloat ($25)
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.
The Nue Co. Debloat Food + Prebiotic ($55)
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.
Sakara Life Metabolism Super Powder ($45)
This powder, which beauty editor Erin Jahns was 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 expect results in two weeks.
This post was updated by Sarah Yang.
This article originally appeared on The Thirty
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