NEW YORK, Nov 7: Supplements from companies like Seed, Kiala, and Lemme, along with influencer-endorsed remedies like detox teas, promise relief for bloated bellies — an issue affecting about 1 in 7 Americans. However, some experts are calling bloating supplements a “scam.” So, what actually works for bloating? Yahoo Life cuts through the noise and shares five expert-backed remedies.

Bloating is a common, uncomfortable feeling of fullness, often caused by a buildup of gas in the stomach during digestion. It’s normal after large meals or gas-producing foods like beans and cabbage, but it usually resolves on its own. Some individuals, however, experience bloating more often, which doctors are still working to understand. It may result from digestive conditions like IBS, constipation, food intolerances, or stress. Others may simply be more sensitive to stomach sensations.

Although occasional bloating isn’t usually a concern, it’s important to see a doctor if bloating becomes regular, especially if accompanied by symptoms like diarrhea, stomach pain, bloody stool, unexplained weight loss, or appetite changes, which could signal a serious health issue.

5 ways to ease bloating”

While bloating usually subsides naturally, here are five expert tips for relief:

1.  Try 'belly breathing':  Dr. Supriya Rao, a gastroenterologist at Tufts University, recommends diaphragmatic breathing (belly breathing) to reduce bloating. It’s a yoga practice that can help massage internal organs, alleviating discomfort.

How to do it:

Inhale deeply through your nose, letting your belly rise as you fill your lungs.

Exhale slowly through your mouth.

Repeat for a few breaths.

2. Do some yoga: Yoga poses like “child’s pose” can help reduce bloating. This position, which activates the parasympathetic nervous system and applies gentle pressure to the lower abdomen, promotes relaxation and digestion. Don’t be surprised if you pass gas during the pose — it can help release the bloating.

3.  Sip herbal tea: A cup of tea can soothe a bloated stomach. Dr. Eric Yoon, a gastroenterologist, suggests peppermint tea for its menthol, a natural muscle relaxant. Ginger tea also helps move food through the digestive system. Avoid carbonated drinks like ginger ale, as they can exacerbate bloating.

4.  Use over-the-counter solutions: For quick relief, simethicone, the active ingredient in anti-gas medications like Gas-X, can break up gas bubbles and reduce bloating, according to Dr. Yoon. While supplements may not offer fast relief, simethicone is a proven option.

5. Get moving: A light walk after meals helps promote digestion and ease bloating, says dietitian Nicole Maholy. Movement encourages the body to release gas, making you feel more comfortable. A viral trend called the “fart walk” encourages walking while passing gas, helping relieve bloating by moving gas through the body.

With these expert-backed methods, you can manage bloating more effectively, without relying on unproven supplements.