1. Rule out food intolerances
“Certain food intolerances, such as lactose or gluten intolerance, can lead to excess gas production, bloating and other digestive symptoms,” says Danielle Crumble Smith, R.D.N., founder of Eat Well Live Well. “If you suspect a food intolerance, consider speaking with a healthcare professional or a dietitian. It can also be really helpful to keep a food-and-symptom log. You might not experience a reaction until three to four days after consumption which can make identifying the culprit tricky if you’re not logging.”
2. Rub your belly
Seriously! “Gentle abdominal massage can help stimulate the muscles in your gastrointestinal tract, which can help move gas and stool through your system and alleviate bloating,” says Crumble Smith. “Start by placing your hands just above your right hip bone, then rub in a circular motion up to the right side of your rib cage, across your upper belly, and down to your left hip bone. Always massage in a clockwise direction.”
