I literally can’t stand feeling bloated, and I’m really not the only one. If our collective internet histories are anything to go by, a lot of us are. Google Trends data shows that searches for “anti-bloating foods” have gone up by something like 400 percent. Bloating just feels uncomfortable and also makes me feel really rundown and gross. There are plenty of reasons for bloating whether that’s due to irritable bowel syndrome or a reaction to certain foods and plenty of solutions to get rid of the nasty feeling.

When I think about bloating remedies, it’s hard not to immediately be transported back to the era of social media where tummy tea was.. everywhere. As someone who struggles with bloating constantly, I’ve tried just about every remedy known to man so I’m going to be sharing a few of the tips I’ve received along the way that actually had an impact on how I feel. Now, I preface this by saying, I am not a qualified expert and I don’t want to join the plethora of posts with people showing off six-packs and saying how they “reduce bloating.” While some might be well-intentioned and even helpful it’s really important to only seek out what works best for you and not to believe something that seems like a miracle cure. As I mentioned, everyone has bloating for very, very different reasons and it’s really important to determine that reason in order to find a helpful way of reducing it. Should it be a continuing problem, it might even be crucial to see a medical professional for advice.

That said, here are a few things that have helped me over the past few years.

Avoid Raw Food

When feeling bloated, you might assume that simple, raw food is a good idea – incorrect. Trust me, as a religious salad eater, I was shocked to learn this one. In reality, too much raw food can be difficult to digest. A ton of vegetables have tough structures that require more energy to digest. So while they are great sources of fiber, vitamins, and minerals, and crucial to a healthy lifestyle, if bloating is an issue, it might be best to cut down the amount of raw veggies. I swapped raw versions for cooked ones just to balance out the amount I was eating. For example, instead of adding bell peppers to my salads, I added some sauteed ones to change things up.

Digestive Enzymes + Probiotics

Probiotics aren’t new in my debloating regime, but digestive enzymes are. In a pinch, digestive supplements containing ingredients like amylase, lipase, protease, or HCL might help get rid of bloating quickly. These key ingredients are meant to aid the digestive process and can reduce gas production. Incorporating a high-quality digestive enzyme capsule before big meals can make a world of difference in reducing bloating. These enzymes help the body better break down the food you consume and minimize indigestion and, in turn, excess bloating and gas. My favorites are Arrae’s Bloat and Perelel’s Bloat Relief. I take one nightly with the rest of my vitamins to allow it to work throughout the night.

When it comes to probiotics, there are plenty of reasons to have these in your health routine even if it just means enjoying some yogurt once a day. I take probiotics in the morning to help level out the microbiome of my gut. When the microbiome gets out of whack or I am eating far too many things I shouldn’t, bloating loves to show up. Of course, if pills or supplements just aren’t your jam, it doesn’t hurt to load up on fermented, probiotic-rich foods, including sauerkraut, miso, kimchi, and sourdough bread. In a pinch, peppermint can also work wonders. This was a trick I used to use in college a lot during exam time when I would get a lot of abdominal discomfort from nerves and anxiety. It can come in the form of oil or just simply consuming a heavy mint.

Dandelion Tea

One of the biggest causes of bloating can be water retention, and dandelion tea can be a big help. Tea acts as a diuretic which gets rid of excess water weight. Something that happens quite a bit, or at least once a month, for women. Dandelion has been shown in studies to benefit liver function and promote detoxification of the body. It’s not just dandelion tea that can help. Peppermint, ginger, and even those with fennel reduce abdominal pain, cramping, and bloating. Ginger is also filled with antioxidants and anti-inflammatory properties which can stimulate acid production in the stomach. Now, if detox tea or tummy tea is your thing, fine, but if not, a trip to your regular tea cabinet or tea section of the grocery store can work wonders for helping a little tummy upset.

Yoga

When in doubt, get stretching and try some yoga poses like child’s pose, spinal twist, cat and cow, and downward facing dog. These posts push on the digestive tract and move the position of the abdominal muscles. They serve as more of a massage for these areas that will help the body relax and stimulate important digestive enzymes. Besides, who doesn’t like a calming and relaxing stretch? Yoga, after all, promotes a better overall well-being.

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