Why does eating a big meal make you feel like you’ve gained 10 pounds? Because after eating, the volume of gas in the gut can increase by 65 percent. Luckily, these study-backed tricks will help you beat bloating for good.
Top pie with this ice-cream alternative.
You can cut sweet-induced bloat symptoms up to 70 percent by trading dairy-based ice cream for a just-as-delicious coconut version. That’s because coconut-based treats don’t contain lactose, which Italian research suggests is one of the most common causes of gas and bloating. Lactose is part of a family of tough-to-digest carbs called FODMAPs that are fermented in the gut and lead to belly bloat, cramps and pain for many women.
One to try: Häagen-Dazs Coconut Caramel Non-Dairy Ice Cream ($3.99, Instacart). Mmm!
Brew peppermint tea.
Peppermint oil has been used for centuries to treat belly bloat, and now a review of multiple studies shows it works the best of three leading treatments for soothing severe GI troubles, reducing the chance of persistent symptoms by 57 percent, according to Britain’s National Health Service. “Peppermint oils help things move through the bowels quicker,” explains Warren Willey, D.O., author of Obtainable: Enjoy the Body and Energy You’ve Always Wanted ($19.99, Amazon). “The longer things sit around in the gut, the more likely they will cause gas and bloat.” To get the benefits, pour 1 cup of boiling water over 1 peppermint tea bag, steep for 6 minutes and enjoy!
Check out this peppermint oil from Cliganic (Buy on Amazon, $6.79)
Sip a shot of aloe juice.
Sipping 1 tablespoon of pure, food-grade aloe vera juice eased symptoms of belly bloat in a whopping 80 percent of folks in a study published in the Journal of Research in Medical Sciences. “Juice from the aloe vera plant contains natural chemicals that help things move through the gut and boost mucus production, which helps lessen bloat,” explains Dr. Willey. Drink it alone or mix it into your favorite juice.
We’re confident that these tiny tweaks will help you beat bloating so you can attend all your summer events feeling energized and confident!
This story originally appeared in our print magazine.