50 Ways to Get Rid of a Bloated Stomach

Making probiotics a regular part of your diet can help keep the bacteria in your gut happy, which in turn regulates your digestive system and reduces bloat, reports the Cleveland Clinic. Foods like yogurt, miso, and tempeh have the strains you're looking for, and you can always talk to your doctor to see if supplements are an option.

Making sure you're properly hydrated is obviously good for your health. But drinking water throughout the day can also prevent constipation, which contributes to bloat, says Keri Gans, R.D., author of The Small Change Diet. Down a 16-ounce glass a half-hour before you eat — a recent study found that those who did lost weight faster than their less-hydrated counterparts.

There’s never a bad time for asparagus. The veggie contains inulin, a dietary fiber and prebiotic that helps gut bacteria flourish, in turn preventing bloat and giving your overall digestive health a boost.

In China, ginger has been used to help treat digestive issues — from painful bloating to an upset stomach — for more than 2,000 years, reports Medical News Today. To take advantage of its tummy-calming effect, use it in your smoothies, salads, and stir-frys.

Hands off that shaker, as experts cite salt as being one of the most common causes of bloat. When you eat too much of it — which most Americans do — it causes fluid buildup that increases your blood volume, makes your heart work harder, and gives you a distended stomach. To cut back on your intake, check the percentage of salt on the nutrition label; any more than 20 percent per serving means you've gone overboard.

Fresh berries and fruits that have a skin (apples, pears, etc) are great for beating bloat, as that's where the largest amount of fiber resides. Fibrous foods aid your digestive system, and the United States Department of Agriculture (USDA) recommends women eat between 25 and 28g per day.

Some fruits and veggies — like mangoes, bananas, spinach, and tomatoes — are loaded with potassium, a nutrient that's great for flattening your stomach. Experts say it helps offset sodium to balance the body.

Slather on some peanut butter and munch on these for breakfast or as an afternoon snack. Nanners are filled with fiber and potassium, both of which relieve water retention, Gans says.

High-water-content fruits help flush out belly-bloating sodium, Gans says. Plus, the abundance of water will help you feel full without that weighed-down feeling. Don't know which fruits to grab? Research shows watermelon contains citrulline, an amino acid that can improve blood flow and reduce fatigue, giving you more energy to power through a busy day.

Artificial sweeteners may seem like a better alternative to sugary foods, but the truth is they might not be the best option for your stomach. "Many people have a hard time digesting artificial sweeteners," says Patricia Raymond, M.D., a gastroentrerologist in Chesapeake, VA. Yes, you may be cutting back on actual sugar, but you could end up dealing with excess gas or diarrhea as a result.

It may not be as bad as sugary, caffeinated sodas, but seltzer is a common culprit of bloat. The bubbles can cause your belly to expand, so steer clear of anything with carbonation.

Sure, Midol helps relieve this PMS symptom, but Gans says you can skip the meds and try quinoa instead. The grain is rich in potassium and magnesium, both of which have been shown to reduce bloat. Bonus: You can enjoy it as a healthy replacement for some of your favorite comfort foods.

Salmon is loaded with omega-3 fatty acids, which Gans says are important fats that reduce inflammation in your stomach. If you're looking for new ways to cook the fish, we've got over 200 recipes for inspiration.

Whether you prefer yoga in the morning or busting out leg exercises in the evening, getting in 15 to 20 minutes of activity each day can help fight constipation and keep things moving through your digestive tract, Dr. Raymond says.

We all love a good bowl of chicken noodle, but make it with low-sodium broth next time. Gans says salty canned soups promote bloat, and it's always best to go the homemade route when possible.

When you hit that afternoon energy slump, Ashley Koff, R.D., suggests reaching for unsalted nuts as a filling afternoon snack. Key word: Unsalted. Remember, too much sodium can cause bloat.

Ever wonder why that morning latte always has you running for the ladies' room? It's because caffeine stimulates colonic muscle contractions that are similar to the ones experienced after eating a big meal. So if you're struggling with constipation, have a cup of joe to help get things moving.

To avoid waking up with a puffed-out stomach, experts recommend having dinner earlier in the day. This way your body has plenty of time to digest (and deflate) before you hit the sheets.

This exotic fruit contains essential digestive enzymes that break down protein and aid in digestion so you don't feel heavy all day, Koff says. Not sure how to eat it? We're kind of obsessed with this chicken-and-slaw recipe.

Foods with high amounts of sodium in them are always a no-no, experts say, but some culprits — like bread or cereal — aren't obvious. Remember to check food labels before indulging.