Bloating can be caused by a variety of things. Some are temporary and can be alleviated with simple lifestyle changes. Others are more serious and require medical attention.
Bloating can be caused by a sensitivity to FODMAP foods, which are fermented in the small intestine and create gas. It can also be a result of recent weight gain or a hormonal imbalance (like in perimenopause). Other factors include: exercise, drinking enough water and eating slowly.
What Causes Bloating?
Bloating is a feeling of tightness or pressure in the stomach and abdomen that may be accompanied by a visibly distended (swollen) belly. It can be uncomfortable, but it is generally harmless and does not require medical attention unless it becomes painful or disrupts your daily life. Bloating can be caused by a number of things, including diet, fluid retention, hormones and gastrointestinal conditions.
The most common cause of bloating is intestinal gas. This can be caused by a variety of factors, including small intestinal bacterial overgrowth, poor digestion and food intolerances, such as lactose or gluten sensitivity. It can also be caused by a condition known as functional dyspepsia, which is characterized by a disorder in the way the brain communicates with the gut.
Other causes of bloating include swallowing air while eating, drinking too many carbonated beverages, certain vegetables, consuming excess fiber and menstrual symptoms. In rare cases, bloating can be a sign of more serious conditions, such as liver disease. It is important to see a doctor if your bloating persists for more than 24 hours.
How to Relieve Bloating
Bloating can be uncomfortable and frustrating, but the good news is that there are simple, effective ways to find relief. Here are the list of ways to relieve bloating:
- Take a look at your diet: Certain foods are known to cause bloating, such as beans, lentils, onions, and cruciferous vegetables like broccoli and cabbage. By keeping a food diary and noting which foods trigger your symptoms, you can make smart adjustments that help minimize discomfort.
- Increase your fibre intake: While fibre is essential for healthy digestion, introducing it too quickly can actually worsen bloating. Gradually increase your intake of whole grains, fruits, and vegetables so your digestive system has time to adjust.
- Pay attention to what medications and supplements you take: Some medications or supplements—like iron pills or certain pain relievers—can lead to bloating as a side effect. If you suspect this might be the case for you, consult with your healthcare provider about alternative options.
- Cut back on carbonated drinks: Sodas and sparkling waters introduce extra gas into your digestive system, making bloating worse for many people. Opt for still water or herbal teas instead—they’re gentler on the stomach.
- Get more exercise: Physical activity stimulates digestion and helps move gas through the digestive tract more efficiently. Even a brisk walk after meals can make a noticeable difference in how you feel.
- Try some yoga poses: Gentle yoga poses such as child’s pose, seated twist, or cat-cow can help stimulate digestion and ease abdominal discomfort. These movements encourage trapped gas to move through your digestive system more efficiently.
- Try diaphragmatic breathing: Deep belly breathing activates your diaphragm and helps relax your digestive tract. By taking slow, deep breaths in through your nose and out through your mouth, you’ll reduce stress and support better gut function—both of which can minimize bloating.
- Avoid eating too much and too fast: Eating large meals or rushing through them makes it harder for your stomach to digest food properly. Take smaller bites, chew thoroughly, and savor each meal; this gives your digestive system a chance to work at its best.
- Stop smoking: Smoking introduces excess air into your stomach and irritates the digestive tract—both factors that contribute to bloating. Quitting smoking not only benefits overall health but also reduces uncomfortable digestive symptoms.
- Avoid chewing gum: Chewing gum causes you to swallow extra air without realizing it, which can lead directly to bloating. If you need something for fresh breath or stress relief, try sucking on a mint instead.
By following these practical steps consistently, you’ll be well on your way toward feeling lighter and more comfortable every day.
Stretch Your Abdomen
Bloating often occurs when excess gas builds up in the stomach or intestines. It may look larger than usual and feel tight or painful. Belching, passing gas and bloating sometimes go away on their own, but when they become constant or interfere with your daily life, you should seek medical advice.
One of the best ways to reduce bloating is through regular exercise and stretching the abdomen. This includes yoga poses such as child’s pose, Happy Baby Pose and squats. Stretching will help loosen up the muscles in your abdomen and release trapped gas.
Another good abdominal stretch is seal stretch, which stretches the muscles that sit at the front of your core. This stretch can be done on your back or front, depending on your comfort level and ability. This stretch also helps stretch and loosen the obliques, which wrap around the front and side of your core. This enables you to twist your torso more easily and prevents injury. When doing any abdominal stretches, always go as far as you comfortably can without straining.
Drink More Water
Water helps keep the digestive tract moving and prevents constipation, which can contribute to bloating. Drink at least 13 cups (3.6 liters) of water daily, but avoid carbonated beverages, which introduce air into the digestive tract.
Chewing gum, sucking hard candy or drinking through straws can also cause bloating by adding extra air into the digestive system. Similarly, eating certain foods — like cabbage, Brussels sprouts, broccoli and cauliflower, which contain the carbohydrate raffinose — can add to bloating, as can dairy and some beans.
A healthy diet high in fiber can help reduce bloating, as well as constipation and other digestive issues. However, it’s important to increase your fiber intake gradually over time to prevent gas and bloating.
Bloating typically isn’t a sign of an underlying health problem, but it’s worth talking to your doctor if you have persistent or chronic bloating. In some cases, bloating can be a sign of an infection or gynecological issue, such as ovarian cysts or endometriosis. In these situations, medication or other treatments may help reduce bloating.
Eat Smaller Meals
A bloated stomach often occurs directly after a meal, so eating smaller meals may help. Swallowing air with your food is another common cause of bloating, and chewing gum, drinking through a straw and even suckling on hard candy can all lead to excessive air swallowing. Try avoiding these foods and drinks for a few weeks to see if your bloating goes away. Keeping a food diary can also help people connect the dots between their diet and bloating, especially in cases of food intolerances. Bloating after dairy products is a common sign of lactose intolerance, while bloating after gluten-containing foods may indicate celiac disease.
Processed foods are high in salt and fat, which both lead to water retention and slow down digestion. Try to eat more fresh, whole foods and limit processed meals. A lack of fiber can also be a cause of bloating, but eating more high-fiber foods can alleviate it quickly because dietary fiber sweeps the digestive tract clean and helps eliminate fermenting fecal matter that causes bloating. A dietitian can guide you through an elimination diet to discover food sensitivities that could be causing your bloating.
See Your Doctor
Bloating may be due to a number of causes, such as food intolerances or an imbalance of bacteria in the digestive tract. In addition, some prescription and OTC medications can cause bloating. When bloating occurs, it is best to see a doctor to determine the underlying cause.
When you see your doctor, keep a record of when symptoms occur and what you were eating or drinking at the time. You should also have a physical exam. Your doctor will probably recommend some basic lifestyle changes, such as stopping the use of carbonated beverages and drinking through a straw to prevent swallowing excess air. You should eat slowly and chew your food well. Some doctors recommend avoiding foods that are high in dairy, as they can trigger intestinal gas. You should also avoid foods containing indigestible sugars, such as sorbitol and mannitol, which can contribute to abdominal bloating.
Many people have occasional bouts of bloating. However, for some, it’s a chronic problem that interferes with daily activities. You should seek medical care if your bloating is persistent or severe.