How to feel less bloated asap with proven tips

January 6, 2026 •

3 min read

A 2021 study found that a short 10-15 minute walk after a meal can significantly reduce the sensation of bloating. When you need to know how to feel less bloated asap, there are both immediate remedies and preventative strategies you can employ to find comfort quickly and effectively.

Quick Summary

Bloating is often caused by trapped gas, dietary habits, and fluid retention. Find rapid relief through gentle movement, herbal teas, and dietary adjustments, alongside longer-term prevention methods like mindful eating and avoiding common trigger foods.

Key Points

Move Your Body: Take a short walk or practice gentle yoga poses like Child's Pose or Cat-Cow to help release trapped gas quickly.
Sip Soothing Teas: Herbal teas such as peppermint, ginger, or fennel can relax the digestive tract and aid in reducing bloating.
Avoid Gassy Foods: Temporarily cut back on carbonated drinks, chewing gum, and high-fiber foods to reduce immediate gas production.
Practice Mindful Eating: Slow down and chew your food thoroughly to prevent swallowing excess air, which is a major contributor to bloating.
Limit Sodium: Reduce your intake of high-sodium foods to prevent water retention, which can cause a bloated and swollen sensation.
Consider OTC Aids: Over-the-counter options like simethicone (e.g., Gas-X) or digestive enzyme supplements can offer targeted, rapid relief for gas and bloating.

Bloating is the uncomfortable sensation of a full, tight abdomen, typically caused by excess intestinal gas or fluid retention. While it's a common issue, feeling bloated can disrupt your day and cause significant discomfort. Understanding the quick fixes and long-term habits is key to managing this condition effectively.

Immediate Relief: How to Get Rid of Bloating Fast

When discomfort strikes, these immediate actions can provide quick relief by helping to move trapped gas out of your digestive system.

Get Moving with a Short Walk

Even light physical activity can be highly effective. A brisk walk or a short jog stimulates muscle contractions in your digestive tract, which helps to push trapped gas out of your system more efficiently.

Try Gentle Yoga Poses

Certain yoga poses can help to stretch and compress your intestines, encouraging gas to escape. Some of the most effective poses include:

Child's Pose (Balasana): Relieves pressure by gently compressing your abdomen.
Knee-to-Chest Pose (Apanasana): Directly helps release gas by compressing the abdominal area.
Lying Torso Twist: Stimulates digestion and helps move gas along the intestines.

Sip on Soothing Herbal Teas

Herbal teas have long been used to soothe digestive issues. Brew a cup of one of the following for potential quick relief:

Peppermint Tea: Contains compounds that relax the muscles of the gastrointestinal tract, allowing gas to pass.
Ginger Tea: A traditional remedy that can help with upper gastrointestinal symptoms like bloating and constipation.
Fennel Tea: Contains compounds that relax intestinal muscles and reduce gas.

Perform an Abdominal Massage

A gentle massage of your abdomen, following the path of your large intestine, can encourage bowel movements and the release of trapped gas. For best results, massage in a clockwise direction, starting from your right hip bone and moving upwards, across your ribs, and then down towards your left hip bone.

Dietary Adjustments for Quick Results

What you consume plays a significant role in bloating. Making a few simple dietary swaps can help you feel better, fast.

Avoid Carbonated Beverages and Chewing Gum

Fizzy drinks release carbon dioxide gas into your stomach, contributing directly to a bloated feeling. Similarly, chewing gum causes you to swallow excess air, which then gets trapped in your gut.

Reduce Your Sodium Intake

High-sodium foods cause your body to retain water, leading to bloating. Pay attention to processed and fast foods, which are often loaded with hidden sodium, and opt for fresh, whole foods instead.

Eat Smaller, More Frequent Meals

Overeating in one sitting puts a greater strain on your digestive system. Eating smaller meals more frequently throughout the day can prevent your stomach from becoming overly full and bloated.

Quick Relief vs. Long-Term Prevention


Feature	Quick-Fix Remedies	Long-Term Prevention
Action	A short walk, herbal tea, OTC meds	Mindful eating, food journaling, regular exercise
Speed of Relief	Fast (minutes to a few hours)	Gradual (days to weeks)
Primary Benefit	Immediate symptom relief	Addressing root causes of bloating
Example	Simethicone tablets	Low-FODMAP diet

Long-Term Strategies to Prevent Bloating

While quick fixes are great for a bloated emergency, addressing the underlying causes is crucial for lasting relief.

Identify Food Intolerances

Bloating is a classic symptom of a food intolerance. Keep a food diary to track what you eat and when your symptoms appear. For some, a supervised elimination diet, such as the low-FODMAP diet, can pinpoint specific carbohydrate triggers.

Increase Fiber Intake Gradually

Fiber is essential for preventing constipation, a major cause of bloating. However, increasing your fiber intake too quickly can worsen gas. Add fiber-rich foods like fruits, vegetables, and whole grains slowly to allow your digestive system to adjust.

Stay Properly Hydrated

It may seem counterintuitive, but drinking enough water helps prevent water retention, a known cause of bloating. Staying hydrated also helps soften stool, easing constipation.

Address Potential Medical Conditions

Chronic bloating can be a sign of underlying medical issues, such as Irritable Bowel Syndrome (IBS), celiac disease, or bacterial overgrowth. If lifestyle changes don't help, consult a healthcare provider for a proper diagnosis and treatment plan. To learn more about chronic bloating and potential medical causes, see this resource on the Cleveland Clinic website.

Conclusion

Ultimately, knowing how to feel less bloated asap involves a combination of smart, immediate remedies and conscious, preventative measures. For quick relief, gentle movement, herbal teas, and OTC solutions can be effective. For long-term management, focus on dietary awareness, mindful eating habits, and regular hydration. By paying attention to your body and making informed choices, you can minimize bloating and live more comfortably.

Frequently Asked Questions

The fastest ways to debloat include a short, brisk walk to expel trapped gas, performing gentle yoga poses like Child's Pose, or taking an over-the-counter gas-relief medication containing simethicone.

Foods that can help reduce bloating include those rich in potassium, like bananas and asparagus, which counteract sodium-induced water retention. Herbal ingredients like ginger and fennel are also well-regarded for their digestive benefits.

Yes, drinking water helps reduce bloating by flushing excess sodium from the body and supporting the movement of waste through your digestive system, which prevents constipation and subsequent gas buildup.

Common culprits include carbonated drinks, beans, lentils, and certain vegetables like broccoli, cabbage, and cauliflower. High-sodium processed foods, sugar alcohols, and dairy (if you are lactose intolerant) are also frequent causes.

Physical activity stimulates the intestinal muscles, helping to move gas and stool along the digestive tract. Even a brief walk can provide significant relief from gas pressure and discomfort.

Yes, a gentle, clockwise abdominal massage can be effective. It helps encourage the movement of gas and stool through the large intestine, providing relief from trapped wind.

If bloating is persistent, severe, or accompanied by other symptoms like bloody stools, fever, unexplained weight loss, or persistent pain, it's important to consult a healthcare provider for a proper evaluation.

Digestive enzyme supplements like Lactaid (for lactose intolerance) or Beano (for beans and vegetables) can help break down specific carbohydrates that your body struggles to digest, preventing fermentation and gas.

Yes, stress can negatively impact digestion and contribute to bloating. Elevated cortisol levels can lead to poor digestive function. Practices like deep breathing or a warm bath can help manage stress and improve digestion.

Bloating after eating can be caused by swallowing air (eating too quickly), consuming trigger foods (like certain fibers or fats), food intolerances, or hormonal fluctuations that can cause water retention.