Have you ever eaten a yummy meal and then felt bloated right after? Or maybe you get bloated every month during your period or when you travel. If you always wonder how to stop feeling bloated so you can feel better, you’re not alone.

Bloating happens when gas builds up in your belly from normal stuff like eating and drinking. “You might swallow air when you eat, or bacteria in your gut can make gas when they break down food,” says nutritionist Jordan Hill. Constipation and hormonal changes can also make you bloated.

Sometimes you might feel puffy in your hands, feet, or even your face, says nutritionist Molly Kimball.

Usually, bloating goes away by itself. But sometimes you want it to go away right away. If you’re looking for quick relief, here are some ways to reduce bloating, as experts suggest.

What causes bloating in the stomach?

“Bloating is a sign of a common digestive issue called a gut-brain disorder,” says nutrition expert Kim Kulp. “Because the communication between the gut and brain is important, managing diet and stress are key treatments.”

It could be your eating habits.

“After big holiday meals or when starting a new diet, lots of people feel bloated,” says Kulp. “Because bigger meals take longer to digest, feeling bloated is normal.” Kulp adds that eating more fruits and veggies, while healthier, can also cause discomfort. “A sudden increase in high-fiber foods can lead to gas and bloating.” The best way to eat healthier and feel better is to make diet changes slowly, allowing your gut to adjust.

You might be constipated.

Another reason for bloating is constipation. When stool doesn’t move through your system, it can cause bloating, explains Kulp. When there’s a backlog, gas gets stuck, making you feel gassy or puffy. Supplements like magnesium might help with this, along with other solutions (more on that later).

Add probiotics to your diet.

Probiotics are good for your gut, and you can get them from food or pills. “Yogurt is an easy way to get probiotics,” says Schuchmann. “You can also eat fermented veggies like sauerkraut, or drinks like kombucha and kefir—but watch out, some of these may have a lot of sugar, which isn’t great for your gut.”

If you choose probiotic pills, Kimball suggests the ones in the fridge because keeping them cold might help keep the live cultures alive. But talk to your doctor first before trying any new pills, including probiotics.

Stay hydrated.

You’ve likely heard that you should drink more water, and it’s even more important if you’re often feeling bloated.

Drinking water helps soften your stools, making them easier to pass and reducing bloating from gas and constipation, explains Dr. Matthew Bechtold, a gastroenterologist at the University of Missouri Health Care. Staying well-hydrated also boosts mucus in your bowels and helps them move better, so keep sipping!

Watch your salt intake.

If you feel bloated after a salty meal, sodium might be the culprit. But the bloating should go away soon.

Dr. Bechtold suggests picking fresh meats and veggies instead of packaged ones, trying tasty spices instead of salt, cooking your own meals instead of eating out, and checking food labels for sodium levels.

Add more potassium to your diet.

If you’re feeling bloated after eating salty foods like French fries, eating a banana can help. Bananas are high in potassium, which helps your kidneys get rid of salt and reduce water retention.

If you don’t like bananas, you can also try oranges or strawberries, which are also rich in potassium.

Don’t skip the skin on fruits.

Don’t peel your apples and pears before eating them. The skin of these fruits contains insoluble fiber, which helps with digestion by keeping things moving through your bowels. Eating these fruits with the skin can increase stool bulk and promote regular bowel movements, according to Schuchmann.

Work up a (light) sweat.

You don’t need to run five miles every day, but regular physical activity can help with bloating. Taking a short walk, especially after a big meal, can make a big difference. Dr. Bechtold explains two reasons why: First, exercise speeds up your colon’s movement, so stool spends less time in your belly causing gas. Second, exercise boosts your heart and breathing rates, which increases blood flow to your gut and helps your bowel muscles push stool out. You’ll feel better almost immediately!

Always look for ways to get your leafy greens.

Dr. Bechtold explains that leafy green veggies like kale and spinach are rich in insoluble fiber, which helps your colon make stool and reduces gas and bloating in the long run. Plus, they’re low in calories, so you can enjoy them in salads, soups, eggs, smoothies, and more without adding too many calories to your meal.

Cut back on certain types of dairy.

Kimball says that drinks like kefir, yogurts, or aged cheese can be good for your stomach. Remember those good bacteria? But milk and ice cream have a lot of lactose, especially ice cream because it also has things like sugar or sugar substitutes that can make you feel bloated. If lactose bothers you, you could try having less milk and ice cream and see if it helps.

Drink your coffee.

Good news for coffee lovers! Drinking plain black coffee can help you go to the bathroom regularly, says Schuchmann. Many people feel the need to go soon after having their morning coffee, even though this connection isn’t proven scientifically yet. So, if it helps you, keep drinking it, especially when you feel bloated. Just be careful not to add too much sugary milk or creamers, as they might cancel out some of the benefits for your stomach.

If you don’t like coffee, Schuchmann suggests herbal teas as another way to keep your colon hydrated and moving smoothly.

Increase your ginger intake.

Angelone says that ginger can help your stomach work better. “It helps food move faster through your stomach,” she says. “This means food spends less time there, so it’s less likely to cause gas and bloating.”

To get the good stuff from ginger, you can add it to your tea or sprinkle it on your food for some extra flavor. This is a good idea to keep doing over a long time for better health.