In a perfect world, we'd all subscribe to a balanced diet filled with organic veggies, gluten-free grains like quinoa, and easily digestible proteins like chicken and fish. We'd trade in happy hour cocktails for water and manage to avoid any trace of fatty, salty foods. While a bit idealistic, this is what Charles Passler, DC, nutritionist to celebrities like Bella Hadid and Adriana Lima, recommends for avoiding the common feeling of bloat altogether.
Meet the Expert
Charles Passler, DC, is a celebrity nutritionist and founder of the Pure Change Program. With over twenty years of experience, Passler is committed to personalizing a lifestyle to each of his clients and has been featured in Haper's BAZAAR, The New York Times, Vogue, and W Magazine.
Unfortunately, busy schedules and the convenience of a quick takeout meal can make it difficult to stay on track with a healthy diet that's high in fiber and contains a moderate amount of fat and protein. Add in other factors that can lead to bloating like dehydration, constipation, PMS, and overdoing it on veggies like broccoli, cabbage, cauliflower, and beans—the worst bloat offenders, according to Passler—and you can be stuck with an uncomfortably bloated stomach despite your best efforts.
Fortunately, there are ways to combat belly bloat for quick relief from even the worst symptoms of this pesky digestive problem. Follow Passler's advice on how to get rid of bloating fast so you can get back to your routine and feel your best. Here are six things to do the minute you feel bloated.
Drink Herbal Bitters
According to Passler, herbal bitters activate receptors on your tongue that signal the production of more digestive juices down in your digestive tract. "This will help reduce intestinal inflammation and gas production related to consuming offending foods," he explains. Mix yourself up an elixir of sparkling water and herbal bitters—Passler recommends Angostura—to soothe a bloated stomach.
Take a Digestive Supplement
In a pinch, digestive supplements containing ingredients like amylase, lipase, protease, or HCL can help get rid of bloating quickly. These key ingredients aid the digestive process and can reduce gas production. He suggests trying SpectaZyme Complete from Metagenics or Daily Probiotic ($34) from Pure Change.
Have a Taste of Lemon
If you're looking for a solution to your bloating troubles that's likely already stocked in your kitchen, you can turn to a simple lemon to help relieve your symptoms.
Sucking on a quarter of a lemon can help trigger digestive juice production by activating specific taste buds.
Take a Laxative
If your bloat is caused by constipation, you might consider taking a laxative to ease your stomach woes. Passler recommends taking 500 milligrams of magnesium citrate with a cup of black organic coffee to kick-start your digestive system.
Drink Dandelion Tea
When bloat is caused by water retention, brewing up a cup of dandelion tea may be the solution. Passler explains that it "acts as a diuretic to help you reduce bloating by shedding excess water weight related to hormonal imbalances like PMS."
Finally, a nice yoga session can do wonders for your digestive system. "Yoga is an excellent way to stretch abdominal muscles and improve movement throughout the intestines," Passler explains. Grab your mat and do a few easy poses to stretch out your tummy.
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