What to do if you have bloating and indigestion? 7 quick relief tips in 5 minutes

Bloating and indigestion, abdominal distension, continuous belching, or flatulence can make the body uncomfortable, reduce appetite, and lead to a lack of confidence in daily activities. This is also a fairly common problem: studies show that approximately 16–31% of adults experience bloating, and in a large survey in the US, about 20% of participants reported having experienced bloating in the previous week.

The cause is sometimes very simple, such as eating too quickly, swallowing too much air, drinking carbonated beverages, or eating certain gas-producing foods. However, persistent bloating can also be associated with constipation, lactose intolerance, irritable bowel syndrome, or other digestive issues.

If you're looking for ways to treat bloating, treat abdominal distension, or reduce the feeling of bloating and indigestion, Tiptory will guide you through simple methods you can apply in your daily life, and also help you recognize when symptoms need medical attention rather than just temporary relief.

Part 1: Quick Bloating Relief in 5 Minutes

Tip 1: Don't Hold in Gas When Bloated

Allow your body to release gas naturally

• Passing gas is a normal part of digestion. Studies show that a healthy person farts an average of 8–14 times a day, and can reach about 25 times/day and still be considered within the normal range. Therefore, when you have bloating and indigestion or a lot of gas in your intestines, you should not try to hold it in just out of embarrassment.

• If you are experiencing pain due to gas, find a private place like a restroom to allow your body to release gas naturally. This can help reduce the feeling of pressure and discomfort when gas is trapped in the digestive tract.

Relax and change positions

• When in a comfortable place, relax your abdominal muscles and avoid tensing up. Trapped gas in the digestive tract can cause feelings of distension, fullness, or cramping; relaxing helps you feel more comfortable while waiting for your body to expel the gas naturally.

• You can try gently changing positions instead of sitting or lying still in one place. The goal of this method is not to force gas out at all costs, but to help your body be in a more comfortable state for gas to move naturally.

When to be concerned?

• If abdominal distension and bloating occur only occasionally and subside after a bowel movement or passing gas, it is usually not a cause for concern.

• Conversely, you should consult a doctor if bloating is prolonged or recurs frequently, especially when accompanied by persistent abdominal pain, constipation, diarrhea, vomiting, changes in bowel habits, bloody stools, or unintentional weight loss. These could be signs that require investigating the underlying cause, rather than just applying home remedies for abdominal distension.

• If the goal is long-term bloating relief, do not just focus on expelling gas. You need to review your eating habits, eating speed, and foods that may cause excessive gas production.

Tip 2: Warm Compresses Help Relieve Bloating

Apply a warm compress to the abdomen to relieve discomfort

• When experiencing bloating and indigestion, gas buildup in the digestive tract can cause abdominal distension or cramping. Applying a warm compress to the abdomen is a simple way to help the body relax and reduce discomfort.

• Prepare a hot water bottle or a warm water bottle, and place it on the distended abdominal area for about 15–20 minutes. The temperature should be comfortably warm, not too hot, to avoid burning the skin.

• You can lie down or sit in a comfortable position while applying the compress. There's no need to press hard on the abdomen, as the main goal is to create a feeling of relaxation and help reduce the tension caused by bloating.

Warm baths can also help you relax

• If a hot water bottle is not available, taking a warm bath or soaking in warm water can be an alternative. Warmth helps relax the body and can reduce discomfort associated with abdominal distension and bloating.

• If you are also constipated, relaxing in warm water can help you feel more comfortable, but this should not be considered a treatment for the underlying cause of constipation.

Notes on using heat to treat abdominal distension

• Do not place a too-hot compress directly on the skin or apply it for too long. You can wrap the compress with a thin cloth to protect your skin.

• Warm compresses primarily help to temporarily relieve bloating and tension symptoms, not eliminate the cause of excessive gas production. If bloating and indigestion occur frequently or worsen, you should find the cause rather than just continuing to apply heat.

• If you experience severe abdominal pain, persistent pain, or it is accompanied by vomiting, fever, severe abdominal distension, bloody stools, or inability to have a bowel movement or pass gas, you need to seek medical evaluation instead of self-treating bloating at home.

Tip 3: Drink Herbal Tea When Bloated

Try peppermint tea to relieve discomfort

• When experiencing bloating and indigestion or feeling abdominal distension, you can try a warm cup of peppermint tea and sip it slowly. Peppermint is commonly used for digestive issues; some evidence suggests that peppermint can help reduce symptoms such as abdominal pain, bloating, and abdominal distension, especially in people with irritable bowel syndrome.

• However, the current evidence primarily focuses on enteric-coated peppermint oil capsules, not peppermint tea. Therefore, peppermint tea should not be considered a definitively proven method to treat bloating.

You can use chamomile tea

• Warm chamomile tea can be a gentle option when your stomach is upset. You can use a small amount of dried chamomile flowers or a chamomile tea bag, steep it in hot water, and let it cool before drinking.

• Chamomile is often used to support issues like indigestion, but there is not enough high-quality evidence to confirm that chamomile is clearly effective in treating abdominal distension or reducing bloating.

Try ginger tea when your stomach is upset

• Ginger is also commonly used for digestive issues. If you want to try it, you can slice a few pieces of fresh ginger, steep them in hot water, and drink it slowly while the tea is still warm.

• Do not expect ginger tea to immediately eliminate gas from your intestines. This is primarily a warm beverage option that can help you feel more comfortable as symptoms gradually subside.

Drink tea correctly to avoid making your stomach more upset

• Brew tea with warm water and drink it slowly instead of drinking too quickly or a large amount at once.

• Do not add too much sugar, especially if you notice that sweet drinks increase bloating, abdominal distension, or indigestion.

• If you have gastroesophageal reflux, peppermint can worsen heartburn or reflux symptoms in some people. In that case, you should avoid peppermint if you notice increased symptoms after drinking it.

• If you are taking regular medication, have a specific medical condition, or have a history of allergies to herbs, you should consult your doctor or pharmacist before using herbal products for treatment purposes.

Don't rely solely on tea to treat bloating

• Peppermint, chamomile, or ginger tea can be supportive options when experiencing bloating and indigestion, but they do not replace finding the cause if symptoms occur frequently.

• If abdominal distension is prolonged, recurs frequently, or is accompanied by significant abdominal pain, vomiting, diarrhea, prolonged constipation, bloody stools, or unintentional weight loss, you should be evaluated by a healthcare professional to find the appropriate cause.

Tip 4: Eat Garlic Soup When Bloated

Garlic soup can be an easy-to-eat option when bloated

• When experiencing bloating and indigestion, you can have a warm bowl of soup with garlic as a light meal. Garlic contains many bioactive compounds and is commonly used in diets, but there is not enough clinical evidence to confirm that garlic soup can quickly treat bloating.

• If you want to try it, you can mince a few cloves of garlic, sauté them lightly with a small amount of cooking oil, then add vegetable broth or chicken broth. Bring to a boil, then reduce heat until the garlic is tender. Eat it while the soup is still warm, avoiding it being too hot.

Eat in moderation and observe your body's reaction

• Garlic can cause bloating, abdominal pain, or indigestion in some people, especially when consumed in large amounts. Therefore, if the goal is to treat abdominal distension, do not increase the amount of garlic with the thought that eating more will relieve gas faster.

• People with irritable bowel syndrome or sensitivity to fermentable carbohydrates (FODMAPs) may find that garlic causes more abdominal distension and gas. If you frequently bloat after eating garlic, you should limit or avoid this dish.

Prioritize simple, easy-to-digest soups

• When your stomach is upset, choose soups with simple ingredients, low in fat, and not too spicy. Eat slowly, in small amounts, and observe your body's reaction.

• Garlic soup should not be considered the primary treatment if bloating and abdominal distension recur frequently. Adjusting eating speed, portion sizes, and gas-inducing foods is often more beneficial in the long run.

When should you see a doctor?

• If bloating and indigestion are prolonged, recur frequently, or significantly affect eating and daily activities, you should consult a doctor to find the cause.

• Medical evaluation is needed if bloating is accompanied by severe abdominal pain, vomiting, fever, bloody stools, unintentional weight loss, or severe abdominal distension and inability to have a bowel movement or pass gas.

Tip 5: Activated Charcoal May Not Relieve Bloating

Do not self-medicate with activated charcoal to treat bloating

• Activated charcoal is often advertised for its ability to adsorb gas in the digestive tract, but there is currently no definitive scientific evidence that activated charcoal helps reduce bloating, abdominal distension, or gas pain. Therefore, it should not be considered a quick bloating remedy or a first-line treatment option.

• If you are experiencing bloating and indigestion, prioritize safer measures such as eating slowly, limiting carbonated beverages, monitoring gas-producing foods, and light exercise after meals.

Activated charcoal can affect medication

• Activated charcoal can adsorb many substances in the digestive tract. Therefore, if taken at the same time as medication or supplements, it can alter the amount of substances absorbed by the body.

• If you are taking any medication or supplements, do not self-administer activated charcoal to treat abdominal distension. Consult your doctor or pharmacist first to avoid reducing the effectiveness of your current medication.

Do not self-increase dosage if symptoms do not improve

• Do not assume that taking more activated charcoal will make bloating and abdominal distension disappear faster. Self-use of this product has no basis for ensuring effectiveness and may cause you to overlook the true cause of the symptoms.

• If bloating occurs frequently, pay attention to factors such as eating too quickly, swallowing too much air, constipation, lactose intolerance, or certain fermentable carbohydrates. Identifying the trigger is often more helpful than constantly trying to temporarily reduce gas.

When should you see a doctor?

• If bloating and indigestion are prolonged or recur frequently, especially when affecting eating and daily activities, you should consult a doctor to find the cause.

• Medical evaluation is needed if abdominal distension is accompanied by severe abdominal pain, vomiting, fever, bloody stools, unintentional weight loss, or severe abdominal distension and inability to have a bowel movement or pass gas.

Tip 6: Alpha-galactosidase Helps Reduce Bloating

Use alpha-galactosidase when eating gas-producing foods

• Alpha-galactosidase is an enzyme that helps break down certain complex carbohydrates, especially oligosaccharides found in beans and some vegetables. When these carbohydrates are better broken down before reaching the large intestine, the amount of gas produced during fermentation can decrease.

• If you often experience bloating and indigestion after eating beans, peas, or certain high-fermentable carbohydrate foods, alpha-galactosidase may be a supportive option to treat abdominal distension and bloating for some people.

Use at the right time

• Alpha-galactosidase usually works best when taken with meals, especially right before or at the beginning of eating gas-producing foods.

• Do not take it far from meals and expect the product to process carbohydrates that have already been eaten. Read the instructions on the product label and use the recommended dosage.

Not all cases of bloating are suitable

• Alpha-galactosidase primarily aids in the digestion of certain carbohydrates. Therefore, if bloating and abdominal distension occur due to constipation, lactose intolerance, irritable bowel syndrome, or other causes, the product may not be significantly effective.

• The practical approach is to observe which food groups trigger symptoms. If you frequently bloat after eating beans or complex carbohydrate-rich foods, you can discuss trying this enzyme with your doctor or pharmacist.

Notes before use

• Enzyme supplements do not replace a balanced diet or finding the cause of prolonged bloating and indigestion.

• If you are taking medication, have a digestive condition, or plan to use the product regularly to treat bloating, you should consult your doctor or pharmacist first.

• If bloating is prolonged, recurs frequently, or is accompanied by severe abdominal pain, vomiting, bloody stools, fever, or unintentional weight loss, you need to be medically evaluated instead of self-treating at home.

Tip 7: Over-the-counter medications to relieve bloating

Consider over-the-counter bloating relief medications

• When experiencing bloating and indigestion or a feeling of trapped gas in the abdomen, some over-the-counter medications can be used to relieve symptoms. However, the choice of medication should be based on the specific cause and manifestation, rather than taking any available digestive medicine.

• A common option is simethicone, an anti-foaming agent that helps small gas bubbles in the digestive tract combine into larger gas bubbles, thereby making it easier for gas to pass. However, evidence for the effectiveness of simethicone for bloating and trapped gas is not entirely conclusive.

Use medication according to instructions

• Do not assume that anti-bloating medication must be taken after meals. The timing of use depends on the active ingredient and the instructions of each product. Read the package insert carefully or ask your pharmacist for appropriate timing and dosage.

• Do not arbitrarily increase the dosage, thinking that more medication will help treat abdominal distension faster. If symptoms do not improve after a short period or you frequently need to take medication, you should consult a doctor.

Do not confuse bloating with indigestion caused by other reasons

• Not all cases of bloating and indigestion are due to gas in the intestines. Symptoms can be related to constipation, lactose intolerance, irritable bowel syndrome, or other digestive disorders. In such cases, gas relief medication may not address the underlying cause.

When should you not continue self-treatment?

• If bloating and abdominal distension are prolonged or recur frequently, especially when accompanied by abdominal pain, prolonged constipation or diarrhea, bloody stools, or unintentional weight loss, a healthcare professional should be consulted to find the cause.

• For children and adolescents, the use of over-the-counter medications should still be guided by adults and a pharmacist or doctor. Do not self-purchase and use medications based solely on product names or advertisements.

Part 2: Effective tips to prevent bloating and indigestion

Tip 1: Try eliminating gas-causing foods

Identify foods that make you prone to bloating

• Some carbohydrates that are difficult to digest completely can reach the large intestine and be fermented by bacteria, thereby producing more gas. Therefore, if you frequently experience bloating and indigestion, tracking the connection between food and symptoms can help identify the triggers suitable for your body.

• Food groups that can cause a lot of gas in some people include milk and dairy products, legumes, certain vegetables, fruits, whole grains, and foods high in fructose or sweeteners ending in "-ol" like sorbitol, mannitol, and xylitol.

Try controlled elimination

• Do not eliminate too many food groups at once for a long period. Instead, keep a food and symptom diary to identify the food groups most clearly linked to your bloating and abdominal distension.

• If you suspect a specific food, you can temporarily reduce or eliminate that food for an appropriate period, then monitor whether symptoms improve. For specialized elimination diets like low FODMAP, it should be done under the guidance of a doctor or dietitian.

Reintroduce foods one by one into your diet

• Once symptoms have stabilized, reintroduce each food group in appropriate amounts and monitor your body's reaction. This helps distinguish foods that truly cause symptoms from those that were eliminated but you can actually tolerate.

• With a low FODMAP diet, the strict restriction phase typically lasts only about 2–6 weeks, after which FODMAP groups need to be gradually reintroduced into the diet to determine individual tolerance levels. Avoid maintaining an overly restrictive diet for a long time on your own.

Do not self-restrict gluten or dairy if not necessary

• Gluten is not the cause of bloating for everyone. A gluten-free diet is especially important for people with celiac disease, but you should not eliminate gluten long-term just because you experience bloating and abdominal distension.

• For dairy, if you suspect lactose intolerance, you can discuss with a doctor or dietitian to determine an appropriate amount of lactose. Many people can still tolerate a certain amount of lactose instead of having to completely eliminate milk and dairy products.

Prioritize finding the right cause instead of excessive restriction

• The goal of dietary changes to treat bloating is not to eliminate as many foods as possible. More importantly, it is to identify the exact triggers of symptoms and maintain a diet that provides adequate energy, protein, vitamins, and minerals.

• If bloating and indigestion persist, recur frequently, or are accompanied by abdominal pain, diarrhea, constipation, or unintentional weight loss, consult a doctor to find the cause instead of self-implementing a prolonged elimination diet.

Tip 2: Limit foods that easily cause bloating

Monitor foods that make you bloated

• Not everyone reacts the same way to the same food. If you frequently experience bloating and indigestion, pay attention to the foods that cause symptoms to appear or worsen, rather than eliminating a wide range of foods from your diet.

• Some carbohydrates that are not fully digested in the small intestine will travel to the large intestine and be fermented by bacteria, producing gas. Therefore, certain food groups can cause more pronounced bloating and abdominal distension in sensitive individuals.

Limit legumes if they make you gassy

• Beans, peas, and lentils contain oligosaccharides, especially GOS, which can be fermented by gut bacteria and produce gas.

• It's not necessary to completely eliminate legumes. Start with smaller portions and monitor your body's reaction. If a type of legume consistently causes bloating and abdominal distension, you can reduce the amount or choose a different type that is better tolerated.

Adjust fiber intake gradually

• Fiber is essential for digestive health, but increasing fiber intake too quickly can cause some people to experience bloating and excessive gas.

• Instead of cutting out fiber-rich foods, increase the amount gradually and drink enough water. At the same time, identify which grains, vegetables, or fruits cause you the most discomfort to adjust your portions.

Pay attention to milk and lactose-containing foods

• If you often experience bloating, flatulence, or diarrhea after drinking milk, the cause may be related to lactose intolerance. In this case, reducing lactose intake can help improve symptoms.

• Not everyone needs to completely avoid milk. Many people with lactose intolerance can still consume a certain amount without experiencing symptoms. If you need to restrict dairy long-term, ensure your diet still provides enough calcium and vitamin D.

Limit carbonated drinks and habits that lead to swallowing too much air

• Carbonated soft drinks and sparkling beverages can increase the amount of gas in the digestive tract. Chewing gum, sucking on hard candies, drinking through a straw, or eating too quickly can also make you swallow more air.

• If you want to treat bloating, try drinking still water, eating slowly, and avoiding talking too much while eating. These are simple changes that can help reduce the amount of air entering the digestive tract.

Be careful with sweeteners and high-fat foods

• Some sweeteners ending in "-ol," such as sorbitol, mannitol, xylitol, erythritol, and maltitol, can cause bloating or diarrhea in some people.

• High-fat foods can also make bloating more pronounced in some people. Therefore, if you often experience bloating and indigestion after fried foods, oily foods, or processed foods, try reducing your portions and monitoring your symptoms.

No need to avoid all gas-producing foods

• Some foods like cruciferous vegetables, legumes, whole grains, fruits, or FODMAP-containing foods can cause more gas in some people, but they still have nutritional value. Do not eliminate them entirely just because you are worried about bloating.

• If symptoms persist, a doctor or dietitian can guide you on an appropriate diet, such as reducing lactose for lactose intolerance or trying a low-FODMAP diet for a specific period in people with irritable bowel syndrome.

Keep a food diary to identify the exact triggers

• For a few days, record the foods you eat, portion sizes, meal times, and when bloating and abdominal distension appear. This helps you more clearly identify the connection between food and symptoms, rather than guessing.

• If a food consistently causes symptoms, try reducing the amount and re-evaluate. The goal of dietary changes to treat bloating is to find a suitable tolerance level, not to restrict as much as possible.

When should you see a doctor?

• If bloating and indigestion persist, recur frequently, or affect daily life, you should consult a doctor to find the cause.

• In particular, evaluation is needed if bloating is accompanied by significant abdominal pain, prolonged diarrhea or constipation, vomiting, bloody stools, unintentional weight loss, or severe abdominal distension with inability to pass stool or gas.

Tip 3: Be aware of medications and supplements that cause bloating

Some products can increase gas in the intestines

• If you frequently experience bloating and indigestion, don't just consider food. Some medications and dietary supplements can also alter bowel function or the microbiome, thereby causing or increasing bloating and abdominal distension.

Fiber supplements can cause bloating

• Increasing fiber too quickly, especially from supplements, can lead to increased fermentation by gut bacteria and additional gas production.

• If you are taking fiber to help with constipation, increase the amount gradually and drink enough water. Do not rapidly increase the dose on your own just to improve bowel movements.

Laxatives can also cause gas production

• Some laxatives can cause bloating, cramping, or abdominal distension as an undesirable side effect. The extent of the effect depends on the type of medication and individual body.

• If you start experiencing bloating after taking a laxative, do not stop prescribed medication or switch to another product without consulting a doctor or pharmacist to find a more suitable option.

Antibiotics can alter the gut microbiome

• Antibiotics not only affect pathogenic bacteria but can also alter the normal microbiota in the gut. After taking antibiotics, some people may experience bloating, abdominal distension, diarrhea, or changes in bowel habits.

• However, you should not stop or reduce the dose of antibiotics on your own due to bloating. If symptoms appear during or after taking the medication, inform your doctor for guidance.

Review the products you are using

• When looking to treat bloating, make a list of all medications, vitamins, minerals, and dietary supplements you are taking. Recording when you started using them and when symptoms appeared can help identify a connection.

• Do not remove an essential medication on your own just because you suspect it causes ineffective bloating treatment. A doctor or pharmacist can help assess the benefits, side effects, and alternative options if needed.

When to look for other causes?

• If bloating and indigestion persist or recur despite dietary adjustments and consideration of the products you are using, you should be evaluated to find the cause.

• In particular, you should see a doctor if bloating is accompanied by severe abdominal pain, vomiting, fever, prolonged diarrhea, bloody stools, unintentional weight loss, or severe abdominal distension and inability to pass stool or gas.

Tip 4: Eat slowly, chew thoroughly to reduce bloating

Chewing thoroughly helps reduce the amount of air swallowed

• When you have bloating and indigestion, a simple habit to adjust is your eating speed. Eating too quickly can make you swallow more air, contributing to increased feelings of bloating and abdominal distension.

• Chew your food thoroughly before swallowing and try to eat in a relaxed state. Chewing helps break down food, and also facilitates the digestive process.

Eat slowly to limit swallowing air

• When eating, keep your mouth closed when chewing and avoid talking too much while chewing. These habits can help limit the amount of air entering the digestive tract.

• Additionally, avoid eating too quickly, drinking through a straw, or chewing gum if you find they make you more prone to bloating.

Take one step at a time with each meal

• Put a moderate amount of food in your mouth, chew thoroughly, then swallow.

• Put down your chopsticks or spoon between bites to consciously slow down your eating speed.

• Focus on your meal instead of eating while working or using your phone. This helps you recognize fullness sooner and avoid eating too quickly or too much.

Eating slowly is part of a long-term bloating treatment

• If you frequently experience abdominal distension and bloating, just chewing thoroughly may not be enough. Combine it with limiting carbonated drinks, monitoring foods that easily cause gas, and adjusting appropriate portion sizes.

• If bloating and indigestion persist or recur frequently despite changes in eating habits, you should seek the underlying cause rather than just applying temporary bloating relief tips.

Tip 5: No need to eat protein first to reduce bloating

Prioritize appropriate eating habits rather than fixed meal order

• The order of eating protein before carbohydrates and fiber does not have enough evidence to show it can prevent bloating and abdominal distension. The stomach still secretes acid and digestive enzymes when food enters, so eating vegetables or starches first does not cause stomach acid to be "used up" and then ferment protein.

• Protein also isn't simply fermented in the stomach if eaten after vegetables or bread. Protein digestion begins in the stomach and continues mainly in the small intestine.

Eat enough protein but no need to change the order of dishes

• In a meal, maintain a balanced portion of protein, vegetables, starch, and appropriate fats. If you often experience bloating and indigestion, it is more important to identify the foods or eating habits that truly cause you discomfort.

• Eating slowly, chewing thoroughly, and avoiding eating too much in one meal may be more helpful than trying to eat protein before all other types of food.

Do not self-medicate with stomach acid supplements

• Do not self-purchase hydrochloric acid (HCl) or betaine HCl with the aim of aiding protein digestion or treating bloating. The body regulates stomach acid secretion on its own, and acid supplementation is not a common treatment for bloating.

• Using acid supplements without proper indication can irritate the digestive tract and is particularly unsuitable for some people with stomach conditions or those using medications that affect acid levels.

Focus on the causes of gas production

• If you want to treat bloating, pay attention to more common factors such as eating too quickly, swallowing too much air, drinking carbonated beverages, constipation, lactose intolerance, or eating certain fermented carbohydrate-rich foods.

• If bloating and indigestion persist or recur frequently, you should consult a doctor to find the cause instead of self-changing the order of dishes or using stomach acid supplements.

Tip 6: Eat fermented foods to aid digestion

Supplement with probiotic-containing fermented foods

• Some fermented foods contain probiotics, which are live microorganisms that can provide health benefits when consumed in appropriate amounts. They can support the gut microbiome and digestive function in some individuals.

• If you frequently experience bloating and indigestion, you can try foods like live culture yogurt, kefir, kimchi, or fermented vegetables. Check the label to see if the product contains live microorganisms.

Start with small amounts

• Do not eat large amounts of fermented foods right from the start with the goal of treating bloating. A sudden increase in certain fermented foods can cause some people to experience more bloating or abdominal distension.

• Start with a small portion, use regularly, and monitor your body's reaction. If symptoms increase, reduce the amount or temporarily stop to determine your tolerance level.

Not all probiotics work the same way

• Probiotics are a very diverse group. Their effectiveness depends on the specific bacterial strain, dosage, and individual digestive condition. Therefore, it cannot be concluded that all probiotic foods or supplements will help treat bloating.

• Some people with irritable bowel syndrome may benefit from certain probiotics, but the effectiveness is not uniform. If symptoms persist, consult a doctor or dietitian instead of self-medicating with multiple types at once.

Prioritize fermented foods that cause less discomfort

• Yogurt or kefir may not be suitable for people with lactose intolerance. Kimchi and fermented vegetables can also contain ingredients like garlic, onions, or high levels of FODMAPs, which can worsen gas and bloating in some individuals.

• Therefore, choose based on your own tolerance. The goal is not to eat as many fermented foods as possible, but to find foods that suit your digestive system.

Combine with a balanced diet

• Fermented foods are only one part of a gut health-supporting diet. To reduce gas, you should also eat slowly, drink enough water, gradually increase fiber intake, and limit foods that you have identified as gas-producing.

• If prolonged indigestion and bloating recur frequently or are accompanied by abdominal pain, diarrhea, persistent constipation, blood in stool, or unintentional weight loss, you should see a doctor to find the cause instead of relying solely on probiotics or home remedies for bloating relief.

Tip 7: Probiotics can help reduce bloating

Consider probiotics for frequent bloating

• Probiotics are live microorganisms that can provide health benefits when consumed in appropriate amounts. Some strains can help balance gut microbiota and improve certain digestive symptoms.

• However, not all probiotics work the same way. Their effectiveness for gas and bloating depends on the bacterial strain, dosage, duration of use, and individual digestive condition.

Do not choose probiotics based solely on advertisements

• If you frequently experience indigestion and bloating, consult a doctor or dietitian before taking probiotic supplements. They can help assess the cause and determine if probiotics are suitable.

• Do not assume that a product with more bacterial strains or a higher CFU count is necessarily more effective. What matters is that the product contains probiotic strains researched to be appropriate for the intended use.

Prioritize products with clear information

• When choosing supplements, check the probiotic strain name, content, expiration date, storage conditions, and usage instructions on the label.

• You may prioritize products that are independently tested or have appropriate quality certifications. However, third-party certification mainly helps control product quality and accuracy; it does not mean the product will definitely cure bloating.

Monitor your body's reaction

• Some people may experience a slight increase in gas or bloating when first starting probiotics. If symptoms persist or become noticeable, stop self-adjusting the dose and consult a healthcare professional.

• Do not use multiple types of probiotics at once hoping to treat bloating faster. Evaluate each product individually to see if your body truly responds.

Probiotics do not replace finding the cause

• If persistent indigestion and bloating recur, the cause may be related to diet, constipation, lactose intolerance, irritable bowel syndrome, or other digestive issues. In such cases, supplementing with probiotics alone may not solve the problem.

• If bloating is accompanied by severe abdominal pain, vomiting, fever, blood in stool, unintentional weight loss, or significant changes in bowel habits, you should seek medical attention for evaluation instead of continuing to self-treat bloating with supplements.

Part 3: How to permanently relieve chronic bloating at home

Method 1: Persistent bloating requires finding the cause

Don't just self-treat bloating if symptoms recur

• Occasional gas and bloating is quite common. However, if abdominal gas occurs frequently, causes pain, or affects daily life, you should consider the cause rather than simply continuing to change your diet or take supplements.

• In particular, you should consult a doctor if indigestion and bloating appear with abdominal pain, constipation, diarrhea, unintentional weight loss, or sudden changes in symptoms. These are signs that a more thorough evaluation is needed.

Some digestive diseases can cause persistent bloating

• Irritable bowel syndrome (IBS) can cause abdominal pain, bloating, and changes in bowel habits. Some people notice increased symptoms after eating certain foods.

• Celiac disease can cause digestive symptoms after eating gluten and is one of the conditions that can be related to gas and bloating. Additionally, constipation, lactose intolerance, gastroesophageal reflux, and some other digestive disorders can also make gas symptoms more pronounced.

Monitor symptoms before eliminating many foods yourself

• Keep a record of what you eat, when indigestion and bloating occur, the level of discomfort, and any accompanying symptoms. This diary can help your doctor or dietitian identify foods related to your symptoms.

• Do not simultaneously eliminate gluten, dairy, starches, fiber, and many other food groups just to treat bloating. Excessive restriction can lead to an unbalanced diet and also make it difficult to determine the actual trigger.

Signs that require early examination

• If persistent gas and bloating do not improve, especially when accompanied by severe or continuous abdominal pain, frequent vomiting, difficulty swallowing, blood in stool, black stool, unintentional weight loss, or prolonged abdominal distension, a healthcare professional should evaluate it.

• Do not try to treat bloating at home for a long time if symptoms worsen. In such cases, the most important goal is to find the correct cause to implement an appropriate treatment plan.

Method 2: When should you see a doctor for bloating?

See a doctor if bloating is prolonged or recurrent

• If indigestion, gas, or bloating occurs frequently, causes pain, or affects your daily life, you should see a doctor instead of just continuing to self-treat bloating at home.

• A doctor can identify the cause based on your symptoms, diet, lifestyle, medications, and supplements you are using. In some cases, blood tests, stool tests, or imaging may be needed depending on the symptoms and suspected conditions.

Keep a food diary before your appointment

• In the weeks leading up to your appointment, record what you eat and drink, when you eat, approximate portion sizes, and when gas and bloating occur.

Prepare information about medications and lifestyle habits

• List all prescription drugs, over-the-counter medications, vitamins, and supplements you are currently taking. Some products can affect digestive activity and contribute to bloating.

• You should also recall related habits such as eating too quickly, drinking carbonated beverages, chewing gum, using straws, or recent dietary changes. These factors can increase the amount of air swallowed into the digestive tract or make gas symptoms more noticeable.

Communicate openly with your doctor about symptoms

• Clearly describe when indigestion and bloating started, how often it occurs, if it's related to meals, and what makes the symptoms better or worse.

• Don't hesitate to talk about seemingly minor or difficult-to-describe symptoms. This information helps the doctor distinguish common bloating from digestive issues that require further investigation.

Some tests may be necessary

• Not everyone with gas and bloating needs testing. The doctor will decide based on symptoms, medical history, and examination results.

• When needed, the doctor may order blood tests, stool tests, X-rays, or more specialized tests to find the cause.

Don't just focus on treating bloating

• The goal of seeing a doctor is not just to find a quicker way to treat bloating, but more importantly, to identify the cause. Bloating can be related to diet, constipation, lactose intolerance, irritable bowel syndrome, or other digestive conditions.

• If symptoms change suddenly or are accompanied by abdominal pain, constipation, diarrhea, unintentional weight loss, or other unusual signs, you should proactively discuss it with your doctor.

Light exercise helps reduce bloating

Walk or swim lightly to aid digestion

• When experiencing indigestion and bloating accompanied by constipation, light exercise can help stimulate bowel movements and aid the defecation process. You can try brisk walking, swimming, or light physical activities suitable for your health.

• You don't need to overexert yourself to treat bloating. A gentle walk after a meal or regular daily exercise is often more practical.

Limit habits that make you swallow more air

• Chewing gum can make you swallow more air, thereby increasing the amount of gas in the digestive tract and making gas and bloating more pronounced in some people.

• If you frequently experience bloating, try stopping chewing gum for a while and see if your symptoms improve.

• Drinking water with a straw can also increase the amount of air swallowed. Instead, drink directly from a cup or bottle and drink more slowly.

Combine exercise with habit changes

• To effectively treat bloating, combine regular exercise with eating slowly, chewing thoroughly, limiting carbonated drinks, and monitoring foods that tend to cause gas for you.

• If indigestion and bloating persist, recur frequently, or are accompanied by abdominal pain, prolonged constipation, diarrhea, vomiting, or unintentional weight loss, you should see a doctor to find the cause instead of just treating the symptoms at home.

References

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2. National Institute of Diabetes and Digestive and Kidney Diseases. (2024). Gas in the Digestive Tract: Eating, Diet, & Nutrition. National Institutes of Health.
3. National Institute of Diabetes and Digestive and Kidney Diseases. (2024). Gas in the Digestive Tract: Treatment. National Institutes of Health.
4. National Institute of Diabetes and Digestive and Kidney Diseases. (2024). Gas in the Digestive Tract: Diagnosis. National Institutes of Health.
5. National Institute of Diabetes and Digestive and Kidney Diseases. (2024). Lactose Intolerance: Symptoms & Causes. National Institutes of Health.
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15. Black, C. J., Ford, A. C. (2020). Global burden of irritable bowel syndrome: Trends, predictions and risk factors. Nature Reviews Gastroenterology & Hepatology, 17, 473–486.

Content edited by: Leigh Kennedy Ly.

Information consulted and verified by expert: Evelyn Clark.