12 Effective Ways to Relieve 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. Chair stretches and tai chi movements may also help.

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.

Moving more in general will likely help, even if you don’t follow a workout routine.

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.

Frequently asked questions

The bottom line

Bloating is a common condition caused by a wide range of dietary, lifestyle, and health factors. When making significant changes to your diet, it’s best to work with a registered dietitian (RD), gastroenterologist, or other healthcare professional to ensure that your nutrient needs are met and to determine any other possible causes and treatments.