10 Effective Ways to Get Unbloated in 5 Minutes

According to research by Sarah Ballou et al., in 2023, nearly 18% of the population experience bloating at least once every week.6 It is an uncomfortable feeling of fullness or tightness in the stomach. It may or may not be accompanied by swelling in the abdomen. 

Bloating often occurs when the digestive tract becomes filled with gas or air. This leads to increased pressure in the stomach. Bloating can cause mild to severe discomfort. Usually, it subsides within a few days but with a slight chance of recurrence.

The specific cause of bloating can vary from person to person. Understanding the underlying cause of worsening discomfort can help you receive appropriate treatment. Common causes of bloating include:

1. Gas: Bloating is a common digestive issue caused by gas and air accumulation. It often results from air swallowing during eating or chewing gum, and carbonated beverages cause gas.

2. Constipation: When stool accumulates in the large intestine, the recently digested food stays there longer. This can lead to bloating and discomfort. 

3. Food Intolerance: Some individuals may be intolerant to lactose (milk) and gluten (wheat, barley, and other grains). Consuming these foods can lead to bloating and other digestive issues. 

4. Irritable Bowel Syndrome (IBS): It is a common, long-term digestive system condition. IBS can cause bloating, along with diarrhoea, constipation, and nausea. 

5. Fluid Retention: Hormonal fluctuations can cause an individual's body to hold more fluid than it would otherwise. For example, some women experience bloating right before their menstrual cycles or during early pregnancy. 

6. Stomach Infection: Bacteria such as Escherichia coli or Helicobacter pylori can cause stomach inflammation (gastritis). Viruses such as norovirus or rotavirus can also cause stomach infections. As a result, you may experience bloating. 

7. Gastroparesis: A condition where the stomach muscles do not contract properly to move food along the digestive tract. Thus slowing the process of emptying food from the stomach to the small intestine. When the undigested food stays in your stomach for long, it causes swelling and tightness, known as bloating. 

When bloating occurs after a meal, it usually resolves on its own in less than a day. But there are ways to speed up the relief process. If you are looking for quick methods on how to get unbloated in 5 minutes, here are ten strategies. These can alleviate belly bloat and help you feel more comfortable almost instantly:

1. Take a Walk 

   Consider getting some movement before you sink into that cosy couch after a big meal. A walk or other physical activity can get the bowels moving regularly. This helps release excess gas and stool, providing a quick solution for reducing bloating. Just five or ten minutes wandering around the block could be your secret to how to get rid of bloating fast!

2. Gentle Abdominal Massage 

   Using gentle circular motions, massage your abdomen to promote gas release and ease discomfort. Follow these steps:

   1. Begin by placing your hands just above the right hip.

   2. Rub in a gentle, circular motion up towards your right rib cage. 

   3. Slide your hands straight across your upper belly towards the left rib cage. 

   4. Slowly move them down towards your left hip.

   5. Repeat these motions as necessary.

   If you experience any discomfort or pain during the massage, it's advisable to stop immediately.

3. Try Essential Oils 

   In a study by Piero Portincasa et al. in 2016, researchers examined the impact of supplements containing fennel (saunf) and curcumin (haldi) essential oils for mild-to-moderate IBS. Participants noted approximately 50% reduction in their IBS symptoms, such as bloating and abdominal pain.7 
   

   You must consult a doctor before consuming essential oils. 

4. Soak and Relax in a Warm Bath  

   If you are wondering how to reduce bloating in a day, indulge in a warm, relaxing bath. The soothing warmth not only eases discomfort in your abdomen but also assists in releasing trapped gas. A relaxing bath can even reduce stress levels. This improves the function of the digestive system for a more comfortable and bloat-free experience.
   

5. Practise Deep Breathing

   Practise deep, diaphragmatic breathing to relax the abdominal muscles and expel trapped gas. Engaging the diaphragm triggers a gentle massaging effect on internal organs like the stomach and intestines. This action can alleviate abdominal pain, reduce bloating, and mitigate constipation.
   

   Here's how you can perform diaphragmatic breathing:

   1. Sit or lie in a comfortable spot and close your eyes. 

   2. Place one hand on your chest and the other on your belly. Keep your lower hand moving and the other hand still. 

   3. Inhale through your nose for about 4 seconds, feeling your belly rise.

   4. Hold your breath for 2 seconds.

   5. Exhale slowly through your mouth, taking about 6 seconds.

   6. Repeat this for 5-15 minutes to help you relax and feel better.

6. Try Yoga Poses  

   How do you get rid of bloating fast with yoga? Specific yoga poses include gentle twists and stretches that stimulate your digestive organs. This helps expel excessive gas from the digestive tract. Resulting in quick relief from bloating. Effective yoga poses for bloating include:

   1. Knee to Chest Pose

   Also known as apanasana, this pose applies gentle pressure to the abdomen, helping relieve trapped gas. Furthermore, it promotes relaxation, reducing bloating caused by stress. The following is how you can perform the knee-to-chest pose: 

   1. Lie on your back.

   2. Lift your legs from the floor and bend the knees to form 90° angles. 

   3. Pull the knees towards your chest by grabbing the front of each knee or upper thigh.

   4. Tuck your chin into your chest or bring it onto the knees.

   5. Hold the position for 15 to 30 seconds. 

   2. Cat-Cow

   Cat-cow pose helps stretch and compress your intestine. This promotes gas release through an easy passage of movement. Cat-cow pose can be performed with the following steps:

   1. Begin in a tabletop position with your hands under your shoulders and knees under your hips. Maintain a neutral spine and neck. 

   2. Exhale as you arch your back toward the ceiling. Allow your head to lower to the ground in line with your back. Hold this position for 10 seconds.

   3. Lower your abdomen toward the floor, arching your back in the opposite direction. Draw your shoulders together while keeping your neck in a neutral position. Hold for 10 seconds.

   4. Repeat three times for a total duration of 1 minute.

   3. Extended Puppy Pose

   You can stretch and elongate your abdominal area by performing the extended puppy pose. This promotes the release of trapped gas and eases discomfort. It is especially beneficial when you have eaten too much, as it helps relax your stomach. You can perform this pose by following the steps mentioned below:

   1. Begin in a tabletop position, aligning your hands below your shoulders and knees below your hips. Take a few steps forward with your hands and place the top of your toes on the floor.

   2. Extend your arms forward with palms resting on the floor. Exhale as you gently shift your hips backwards, lowering your forehead toward the ground. 

   3. Stretch for 30 seconds to 1 minute.

   4. Sphinx Pose

   The sphinx pose stretches your torso and digestive organs. It encourages gas release and aids in digestion. The following are the steps to perform this pose:

   1. Begin by lying face down on a mat with your elbows bent and palms beside your chest.

   2. Raise your upper body and head off the ground.

   3. Ensure your buttocks remain relaxed, and rely on your lower back while keeping your neck neutral.

   4. Once you reach a comfortable height, hold the position for a few seconds. Lower yourself back down to the initial position. 

   5. Repeat it five times. 

   5. Torso Twist

   The torso twist will stretch and relax your abdominal muscles. Moreover, it will increase blood flow and circulation, effectively reducing gas and bloating. Here's how you can perform a torso twist: 

   1. Start seated on the mat, legs extended and arms resting at your sides.

   2. Bend your knees, drawing your legs up toward your chest while balancing on your tailbone. 

   3. Bring your palms together in front of your chest by bending your elbows.

   4. Rotate your upper body to the left. Stop when your right elbow reaches your knees.

   5. Return to the centre and repeat the twist to the right, completing one repetition.

   6. Perform 2-3 sets of 10 repetitions in total.

7. Drink Chamomile or Ginger Tea 

Some herbs possess carminative (gas-relieving) properties, which aid in expelling gas from the digestive system. Chamomile, known for its medicinal and antioxidant qualities, is a nerve calmer and a digestive relaxant. Ginger accelerates stomach emptying. As a result, it helps people with constipation, bloating and intestinal gas. 

Consume Fennel Seeds

Packed with compounds like anethole, fennel seeds help alleviate gas and reduce bloating. They work by relaxing the muscles of the digestive tract. This eases the passage of bowels and prevents gas buildup. Whether chewed directly in a roasted form or brewed into a soothing tea, fennel seeds are a flavourful and effective solution for tackling bloating. 

Try Peppermint Capsules

Taking peppermint oil capsules is another way to eliminate bloating quickly. They offer relief from indigestion and associated gas problems. 
You can also sip a cup of peppermint tea to help relax the digestive muscles. Peppermint soothes the muscles in the intestines. This facilitates the smoother passage of gas and stool. However, individuals prone to heartburn may need to be cautious and avoid peppermint. Therefore, it is important to consult a doctor before trying peppermint capsules. 

Take Gas Relief Medications

Consider an over-the-counter anti-gas medication for quick relief. Simethicone is an anti-gas medication available in pill and liquid forms. It aids in the expulsion of excess air from the digestive tract. However, remember to take the doctor's advice before taking medication for bloating. 

The preventive strategies for bloating can differ based on the cause of bloating. These strategies help minimise the factors that contribute to gas buildup and digestive discomfort. Usually, bloating can be prevented with lifestyle changes. These changes include:

1. Fibre Intake: Gradually increase intake of fibrous foods like vegetables, fruits, and whole grains. It aids in digestion and promotes regular bowel movements. Furthermore, it increases the need for hydration, making you feel fuller and prevents overeating. 

2. Mindful Eating: Eat food slowly and chew it thoroughly to reduce air swallowing. Stop eating before feeling full, as the food takes time to reach the stomach.

3. Avoid Processed Foods: These foods typically lack fibre and are rich in salt and fat. Excessive salt can lead to water retention, while the slow digestion of high-fat content can cause constipation and bloating. Moreover, these foods make you feel hungry despite consuming many calories. 

4. Avoid Chewing Gum and Straws: Chewing gum and using straws can lead to swallowing excess air. This can contribute to bloating.

5. Know Food Intolerance and Allergies: Consider reducing or eliminating dairy and gluten-containing products if you suspect lactose or gluten intolerance. You can maintain a food journal and jot down your observations to monitor how various meals affect your well-being. Or, you can gradually eliminate specific foods and pay close attention to any changes in your symptoms.

You should consult a healthcare provider if you experience bloating along with the following symptoms:

1. Vomiting

2. Diarrhoea

3. Fever

4. Weight loss

5. Changes in appetite

6. Trouble eating

7. Severe pain in the abdomen

8. Dark maroon or black stools

9. Blood in the stool

Knowing how to get unbloated in 5 minutes can help you find relief quickly. These strategies, from mindful breathing to gentle massages, alleviate bloating and regain comfort. Including these practices into your daily routine can lead to a happier, bloat-free you!

If you experience persistent bloating, you may need to consult a healthcare professional. We at HexaHealth will help you connect with the best doctors and hospitals for all your medical concerns. Connect with us today and pave your way towards a healthier life. 

Suggested Reads

Download our App today to plan your surgery seamlessly and stress-free!

Click here for Android and Click here for iPhone