12 Effective Ways to Relieve Bloating

Health Line

2 days ago

Addressing the primary cause of bloating, engaging in light physical activity after eating, and identifying triggering foods may help reduce digestive symptoms like bloating and burping.
Relieving bloating depends mainly on what caused it. If it results from a chronic condition or food intolerances, you may want to consult with a healthcare professional about management options. Before trying any remedies, it's a good idea to explore the cause of persistent bloating and accompanying symptoms.
Here are 12 science-backed ways you can reduce or eliminate occasional bloating.
1. Identify the cause of bloating
Gases like oxygen, carbon dioxide, nitrogen, and methane enter your gut when you swallow air and food. Food also ferments (causes chemical changes) in your large intestine, which often leads to flatulence (gas) and bloating.
Possible causes of recurrent bloating may include:
eating foods that contain compounds that ferment in your colon, such as fiber, sugar alcohols, and FODMAPs
a food intolerance, such as a lactose or fructose intolerance
swallowing excess air, for example, when chewing gum or eating with your mouth open
fluid retention in the abdomen, for instance, due to heart disease or liver failure
constipation
imbalances in your gut microbiome, the ecosystem of bacteria living in your gut
ileus, when the bowel stops moving food forward due to surgery, medication use, or other causes
health conditions, such as IBD, IBS, or endometriosis
a bowel obstruction, which may also involve vomiting and constipation
psychological stress
If you have frequent, severe, or persistent bloating, or if symptoms worsen and cause pain, it's important to seek medical advice.
2. Limit foods and activities that trigger bloating
Some food and dietary habits may increase the risk of bloating.
They include:
certain fruits, vegetables, and grains
some sweeteners
carbonated drinks
large meals
Some foods, such as fruits, vegetables, and whole grains, can cause bloating but also provide essential nutrients. If you're introducing them into the diet, do so gradually to reduce the risk of symptoms. Waiting an hour before eating fruit or having a drink after a meal may also help.
Drinking through a straw and chewing gum may also contribute to bloating.
Keeping a food diary may help you identify which foods and habits cause your symptoms so that you can avoid them or manage your consumption.
3. Check for lactose intolerance
Lactose is a sugar found in milk.
Your body needs an enzyme called lactase to break down lactose. If you don't produce enough lactase to do this, you may have a lactose intolerance.
With lactose intolerance, lactose passes through your gut, pulling in more water until it reaches your colon, where it's fermented by bacteria and releases gas. This may lead to bloating, stomach pain, increased flatulence, and belching.
If you suspect you have lactose intolerance, reducing your dairy intake may help. However, it's best to speak with a doctor first, as dairy products also provide calcium, A and B vitamins, magnesium, potassium, zinc, phosphorus, protein, and other key nutrients.
Alternatives with lower lactose levels or no lactose include:
yogurt
aged cheeses
lactose-free dairy products
non-dairy alternatives, such as almond milk, although they may not have the same nutritional profile as dairy
4. Support regular bowel habits to alleviate constipation
Constipation can lead to bloating because it can slow the outlet of gas as well as feces. Also, the longer certain substances spend in the gut, such as lactose, the more fermentation by bacteria can take place, increasing the amounts of gas.
Ways of managing constipation may include:
eating high fiber foods
drinking plenty of fluids
exercising regularly
checking if current medications are making constipation worse
using over-the-counter remedies
asking a doctor about prescription medications
It's best to add extra fiber gradually; otherwise, bloating might become worse until your body adjusts.
5. Try a low FODMAP diet
Bloating is a common symptom of IBS, along with abdominal discomfort, diarrhea, and constipation.
Research has suggested that limiting certain carbs — fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) — may reduce bloating and other IBS symptoms.
Foods high in FODMAPs include:
Grains: wheat and rye
Dairy: milk, yogurt, and cheese
Fruit: apples, pears, mangoes, peaches, as well as natural fruit juices and dried fruits
Vegetables: Brussels sprouts, cabbage, asparagus, onions, leeks, zucchini and green beans
Pulses: lentils and legumes
Other: sugar-free gum and honey
In a low FODMAP diet, certain foods are eliminated for several weeks, then gradually reintroduced, monitoring their effect. It is highly advised that you start a low FODMAP diet under medical supervision.
6. Try probiotic supplements
Some research suggests probiotics may help reduce bloating and other digestive symptoms by boosting the number and types of healthy bacteria in your gut.
In turn, this may reduce bloating and other symptoms common to IBS.
They are available as supplements but also occur naturally in some foods, such as:
yogurt
sauerkraut
kimchi
kombucha
miso
pickles
Still, most studies have focused on people with IBS, and the evidence is mixed. The results may depend on individual factors and the types of probiotic strains they consume.
7. Eat smaller portions and limit salt and fat
Eating large meals and salty or fatty foods may contribute to bloating in the following ways:
Large portions may stretch your stomach and lead to the pooling of gases and solids in the gut.
High levels of carbs in the gut that are hard to digest will increase fermentation and, therefore, gas.
A high salt intake can lead to water retention in the gut, producing feelings of bloating.
Fats and refined carbs take longer to digest. The longer they spend in the gut, the greater the chance of gas and bloating.
Reducing portion sizes and limiting your intake of foods high in salt and fat, such as fried foods, chips, and chocolate, may help manage bloating.
8. Try peppermint
Peppermint as supplements or in other forms may help with digestion.
In a 2016 study, for instance, 72 people with IBS took 180 mg of peppermint oil capsules three times daily for 4 weeks. They reported improvements in bloating and other symptoms.
However, more studies are needed to confirm the usefulness of peppermint for bloating.
9. Avoid swallowing too much air
Swallowing excessive amounts of air, known as aerophagia, can cause bloating.
You may swallow air if you:
eat too fast
chew gum
drink carbonated beverages
10. Physical activity
Light physical activity, such as walking or cycling, may help reduce bloating after meals, according to some research from 2021 that focused on people with IBS.
Additionally, regular exercise can help manage stress, a risk factor for bloating and other abdominal symptoms.
Other benefits of exercise include weight management and a lower risk of heart disease and other chronic conditions. Current guidelines recommend doing at least 150 minutes per week of moderate-intensity exercise, such as brisk walking.
11. Manage rapid weight gain
Rapid weight gain can occur for various reasons and may increase the chance of chronic bloating. Some research suggests that 25% of people who have recently gained weight experience increased bloating.
This may be due to visceral changes linked to digestion through the gut-brain axis, which links digestive functions with those of the brain.
If you are concerned about sudden weight gain, it may be a good idea to speak with a healthcare professional. They can advise on underlying causes and provide weight management strategies.
12. Biofeedback
Bloating often involves a physiological reaction in the digestive system.
Typically, when you eat, your diaphragm rises and the front wall of your stomach contracts to create more space without pushing out your belly.
When bloating happens, the diaphragm — a muscle just below the ribs — presses down on the stomach, causing it to protrude.
It's unclear why this occurs, but one possible solution is biofeedback.
This technique enables you to see how your muscles are reacting on a screen. By trying different movements, you can see what works well and what doesn't. Some research suggests it may help you retrain your muscles to prevent bloating.
»MORE ON THIS: What to know about biofeedback
Frequently asked questions
What relieves bloating fast?
Light physical activity, such as a walk, after eating may help reduce bloating in the short term.
Light physical activity, such as a walk, after eating may help reduce bloating in the short term.
Does drinking water help with bloating?
Water can help reduce the risk of constipation, which can cause bloating. It is also beneficial for overall health.
However, if you're prone to bloating, it's best to avoid drinking anything while you're eating, as this may increase the risk. Instead, wait for 1 hour after eating before having a drink of any kind.
Water can help reduce the risk of constipation, which can cause bloating. It is also beneficial for overall health.
However, if you're prone to bloating, it's best to avoid drinking anything while you're eating, as this may increase the risk. Instead, wait for 1 hour after eating before having a drink of any kind.
What makes stomach bloat go away?
Maintaining a healthy diet and weight, promoting good bowel habits, and getting regular exercise may help reduce bloating. If specific foods appear to trigger bloating, avoiding or eliminating these foods may help.
If you have IBS, a low FODMAP diet — and potentially products like probiotics or peppermint oil — may be helpful.
Maintaining a healthy diet and weight, promoting good bowel habits, and getting regular exercise may help reduce bloating. If specific foods appear to trigger bloating, avoiding or eliminating these foods may help.
If you have IBS, a low FODMAP diet — and potentially products like probiotics or peppermint oil — may be helpful.
Am I bloated or fat?
Bloating usually subsides as your body digests food, while additional body fat gain persists over time.
When the bloating goes down, you will not notice that your weight may lower. If you lose body fat, your weight may fall.
However, bloating often occurs with recent weight gain, and it's common in people with obesity, so they may happen together.
Bloating usually subsides as your body digests food, while additional body fat gain persists over time.
When the bloating goes down, you will not notice that your weight may lower. If you lose body fat, your weight may fall.
However, bloating often occurs with recent weight gain, and it's common in people with obesity, so they may happen together.