How to Quickly Relieve Bloating: 12 Effective Remedies

Bloating and gas is a common condition: data from NIDDK shows that approximately 16–31% of people have experienced feelings of fullness and bloating. Gas in the digestive tract is a normal part of the digestion process, but when it becomes excessive, you may feel tightness, heaviness in the stomach, belching, or indigestion and bloating, affecting your eating habits and daily activities.

If you frequently suffer from a stomach feeling as tight as a “balloon,” Tiptory will help you understand the common causes and practical, simple ways to treat bloating. This article focuses on dietary and lifestyle changes that can help reduce bloating and gas, as well as recognize when symptoms require medical attention instead of self-treatment at home.

Tip 1: Warm compress helps relieve bloating

Warm compress to soothe pain from bloating

• When bloating and gas cause mild tension or abdominal pain, you can lie down and place a warm compress or warm water bottle on your abdomen. The warmth can help relax abdominal muscles, thereby easing the discomfort caused by trapped gas in the digestive tract. This is a simple supportive measure, suitable when you need to treat bloating at home.

• The compress should be comfortably warm, not too hot. You can place a thin cloth layer between the compress and your skin to reduce the risk of burns or skin irritation.

• Do not sleep with a warm compress or hot water bottle on your abdomen. After a period of compressing, remove the heat source and allow your skin to return to normal temperature before continuing if needed.

Combine warm compress with light exercise

• If indigestion and bloating are accompanied by a feeling of abdominal tension, you can combine a warm compress with slow walking or light exercise. Gentle activity can help move gas through the digestive tract and make your stomach feel more comfortable.

• Avoid staying still for too long immediately after eating. If you have just eaten too much, rest and do some light activity instead of strenuous exercise.

Do not solely rely on warm compresses to treat bloating

• A warm compress primarily helps reduce pain and discomfort, but it does not address the underlying cause of bloating. If the condition recurs frequently, pay attention to eating speed, food intake, carbonated drinks, and foods that tend to cause gas.

• If bloating and gas persist, recur frequently, or significantly affect daily life, you should consult a doctor to find the cause instead of constantly self-treating bloating at home. Bloating can be related to constipation, irritable bowel syndrome, intolerance to certain carbohydrates, or other digestive issues.

• In particular, medical evaluation is needed if abdominal pain is severe or rapidly worsening, vomiting, blood in stool, tender abdomen, or inability to pass stool or gas. These are situations that should no longer be treated solely with a warm compress.

Tip 2: Drink peppermint tea to relieve bloating

Drink peppermint tea or chamomile tea

• When experiencing bloating and gas, you can try a warm cup of peppermint or chamomile tea. Some compounds in these herbs may help relax the digestive tract and soothe feelings of fullness and discomfort.

• You can use ready-made tea bags or dried herbs. For fresh mint, wash a few leaves and add them to hot water. For dried chamomile, use a moderate amount, steep in hot water for a few minutes, and drink while the tea is still warm.

• Drink slowly rather than too quickly or consuming a large amount at once. This method can be suitable as a supportive measure to treat mild bloating and indigestion and bloating at home.

Try some other herbs

• In addition to peppermint and chamomile, some other spices and herbs commonly used to support digestion and reduce gas include:

  • Star anise

  • Caraway seeds

  • Coriander

  • Turmeric

  • Fennel

• You can use them in dishes or make tea, depending on the type. However, these herbs should not be considered a definitive treatment for bloating and gas. Effectiveness may vary from person to person, and scientific evidence for each herb is not consistent.

Notes on using herbal tea

• If you frequently experience indigestion and bloating, observe which foods or drinks cause the symptoms. Identifying triggers is often more helpful than constantly looking for a tea to manage symptoms.

• Do not self-administer large amounts of herbs or concentrated extracts to treat bloating, especially if you are taking medication or have underlying health conditions. Herbal teas should be seen as a supportive measure, not a substitute for diagnosing and treating the root cause.

Tip 3: Eating slowly helps reduce bloating

Eat slowly and chew food thoroughly

• When experiencing bloating and gas, start with a very simple habit: eating slowly and chewing thoroughly. Chewing thoroughly helps break down food into smaller pieces, mixing it well with saliva before it reaches the stomach, aiding digestion and reducing the feeling of heaviness after eating.

• Eating too quickly also makes it easier to swallow more air. This swallowed air can increase belching and abdominal tension, especially in people who are prone to indigestion and bloating.

Change eating habits step-by-step

1. Take small bites: Avoid putting too much food into your mouth at once. Small bites help you chew thoroughly and control your eating pace better.

2. Chew thoroughly before swallowing: Focus on chewing food until it's soft and easy to swallow, rather than chewing quickly and swallowing without proper breakdown.

3. Slow down: Avoid rushing while eating, talking too much, or drinking water constantly between bites if these habits make you swallow air.

4. Put down your fork or chopsticks: After each bite, put your eating utensil down for a moment before continuing. This is a simple trick to extend your mealtime without trying to control every minute.

Eating slowly to support long-term bloating relief

• If you constantly look for ways to treat bloating, don't just focus on immediate symptom relief. Eating speed, portion size, and chewing habits are also important factors to adjust.

• Make eating slowly and chewing thoroughly a daily habit, rather than only when your stomach feels uncomfortable. A small change in each meal can help you recognize fullness better and reduce the tendency to eat too quickly or too much—factors that can make your stomach feel full and uncomfortable after eating.

Tip 4: Limit chewing gum to reduce bloating

Limit chewing gum

• If you frequently experience bloating and gas, try reducing or temporarily stopping chewing gum. When you chew, you tend to swallow more air. This swallowed air can increase belching, abdominal tension, and discomfort.

• Especially, if you notice your stomach often feels full after chewing gum for a long time, cutting back on this habit can be a simple step to help treat bloating.

Avoid habits that make you swallow more air

• Not just chewing gum, some daily habits can also increase the amount of air you swallow:

  • Limit sucking or prolonged holding of hard candies in your mouth.

  • Avoid drinking water with a straw if you are prone to indigestion and bloating.

  • Do not drink or eat too quickly.

  • Limit talking too much while eating if you find yourself swallowing air.

• When drinking water, drink directly from a cup in moderate sips instead of using a straw. This is a small but easy change to make if your goal is to reduce bloating and gas.

Note on smoking

• Smoking can also cause you to swallow more air. Therefore, if you smoke and frequently experience bloating, reducing and eventually quitting smoking will not only benefit digestion but also provide many long-term health benefits.

• If bloating and gas persist despite making these habit changes, you should not just continue looking for home remedies to treat bloating. Consider other factors such as diet, constipation, food intolerances, or other related digestive issues.

Tip 5: Limit foods that cause bloating

Identify foods that cause you gas

• When experiencing bloating and gas, it's not always necessary to eliminate all high-fiber foods. Some carbohydrates and fibers that are not completely digested in the small intestine travel to the large intestine, where gut bacteria break them down and produce gas. Therefore, some people may experience more indigestion and bloating after eating certain foods.

• Foods that often increase symptoms in some individuals include:

  • Legumes such as black beans, red beans, peas, and lentils.

  • Cruciferous vegetables such as broccoli, cauliflower, cabbage.

  • Some fruits such as apples, peaches, and pears.

  • Whole grains, especially whole wheat products.

  • Milk and some dairy products if you are lactose intolerant.

  • Foods or drinks high in fructose.

  • Candies, drinks, or sugar-free products containing sweeteners ending in “-ol,” such as sorbitol, mannitol, xylitol, or maltitol.

Limit carbonated drinks

• Carbonated soft drinks, sodas, and other fizzy beverages can increase the amount of gas in the digestive tract. If you often experience bloating and gas after drinking them, try reducing your intake and replace them with water or non-carbonated drinks.

Avoid eating too many fried or oily foods

• Some people find that fatty, fried, or excessively oily foods make bloating more pronounced. Instead of large portions, prioritize moderate amounts and choose lighter cooking methods if you are prone to indigestion and bloating.

Track foods rather than blindly restricting your diet

• Not everyone who eats beans, broccoli, apples, or whole grains experiences bloating. Food tolerance varies from person to person. Therefore, a more practical way to treat bloating is to record what you've eaten, when symptoms appear, and their severity over several days or weeks. This journal can help identify which foods or drinks are often associated with symptoms.

• If you suspect a specific food group, do not arbitrarily eliminate too many items for a long time as it can lead to an unbalanced diet. For people with chronic bloating, a doctor or nutritionist can guide an appropriate diet, such as adjusting lactose, fructose, or trying a low-FODMAP diet in suitable cases.

Notes when bloating is prolonged

• If bloating and gas occur frequently, change suddenly, or are accompanied by abdominal pain, diarrhea, constipation, weight loss, or other unusual symptoms, do not just continue restricting foods to self-treat bloating. These could be signs that require evaluation to find the appropriate digestive cause.

Tip 6: Reduce dairy if you are lactose intolerant

Reduce milk if lactose causes bloating

• If you often experience bloating and gas, abdominal pain, rumbling, or diarrhea after drinking milk, lactose might be one of the contributing factors. When the body lacks the enzyme lactase, lactose is not completely digested in the small intestine and can be fermented by bacteria in the large intestine, producing gas and increasing feelings of indigestion and bloating.

• If you notice that milk and dairy products worsen your symptoms, try reducing your consumption instead of continuing to drink as usual.

Gradually reduce lactose-containing foods

• Some foods that may contain high amounts of lactose and easily cause symptoms in lactose-intolerant individuals include:

  • Cow's milk and regular types of milk.

  • Ice cream.

  • Some fresh cheeses, soft cheeses.

  • Desserts or foods made with milk.

• Not everyone with lactose intolerance needs to completely eliminate dairy. Many people can still tolerate a certain amount of lactose without significant symptoms.

Try low-lactose or lactose-free products

• If you want to continue consuming dairy, you can try lactose-free milk or alternative products such as soy milk, oat milk, almond milk, or rice milk.

• Some people may tolerate yogurt and hard cheeses better than regular milk. However, the degree of tolerance varies from person to person, so adjust your portions based on your body's reaction.

Consider lactase enzymes

• Lactase enzymes help break down lactose into simpler sugars, thereby aiding lactose digestion in individuals with lactase deficiency. Some lactase supplements can be used before or simultaneously with lactose-containing foods to reduce symptoms.

• If you are taking medication, other supplements, or have a specific health condition, you should ask your doctor or pharmacist before use. Lactase enzymes should not be considered a way to treat bloating for all cases, as bloating can also stem from many other causes.

Do not restrict dairy for prolonged periods without identifying the cause

• If bloating and gas only occur after consuming dairy, record the type of food, amount consumed, and associated symptoms. This is a simple way to recognize the connection between lactose and indigestion and bloating.

• If symptoms persist despite reducing lactose, or you experience persistent diarrhea, abdominal pain, weight loss, or other unusual signs, you should see a doctor to determine the cause instead of self-eliminating more and more foods from your diet.

Tip 7: Reduce sugar to alleviate bloating

Reduce sugar and refined starches

• If you frequently experience bloating and gas after eating cakes, candies, white bread, or sugary foods, try reducing these foods and observe your body's reaction. Some poorly absorbed carbohydrates can be fermented by gut bacteria, thereby increasing gas and the feeling of fullness.

• However, this does not mean that all carbohydrates cause bloating. Carbohydrates are still an important energy source and do not need to be completely eliminated from the diet.

Prioritize nutrient-rich carbohydrates

• Instead of eliminating all starches to treat bloating, prioritize less refined and more nutrient-dense carbohydrate sources:

  • Whole grains suitable for your tolerance.

  • Potatoes and other tubers.

  • Starchy vegetables.

  • Fruits in appropriate portions.

• If a specific food makes you bloated and experience indigestion, reduce your portion size and monitor your symptoms instead of eliminating an entire food group.

Don't replace sugar with too many artificial sweeteners

• Some sweeteners like sorbitol, mannitol, xylitol, and maltitol can be difficult for the small intestine to absorb. When they reach the large intestine, they can be fermented or draw water into the bowel, causing bloating, distension, or diarrhea in some individuals.

• Therefore, if you're looking to reduce bloating and distension, check the ingredients of sugar-free candies, "sugar-free" drinks, and reduced-sugar products. Replacing sugar with excessive polyol sweeteners can sometimes cause more discomfort in the stomach.

Monitor your body's reactions

• Not everyone experiences bloating after eating sugar or starches. Tolerance depends on the type of carbohydrate, the amount consumed, and individual sensitivity.

• You should record the foods you eat along with when symptoms appear. If bloating and distension recur after certain dishes, identifying the correct "culprit" will be more practical than overly restrictive dieting.

• If bloating is persistent, frequently recurs, or is accompanied by abdominal pain, diarrhea, constipation, or weight loss, you shouldn't rely solely on cutting sugar to treat bloating. In such cases, you should seek to identify the appropriate digestive cause.

Tip 8: Reduce gluten if your body is intolerant

Only restrict gluten with a valid reason

• If you frequently experience bloating, abdominal pain, or digestive disorders after eating gluten-containing foods, talk to your doctor to find the cause instead of self-diagnosing as "gluten allergic."

• Gluten is a protein found in wheat, barley, and rye. In people with celiac disease, gluten can trigger an immune response that damages the small intestine. Some other people may have gluten or wheat sensitivity but do not have celiac disease.

Check foods containing gluten

• Gluten is often found in:

  • Bread and pastries made from wheat.

  • Noodles, pasta, and some types of vermicelli.

  • Cereals and processed products made from wheat.

  • Some sauces, seasonings, and processed foods.

• If your doctor advises you to limit gluten, read the ingredient list carefully and prioritize products labeled gluten-free. However, not all gluten-free foods are nutritionally superior.

Do not self-impose a gluten-free diet before celiac testing

• If you suspect celiac disease due to frequent bloating and indigestion, diarrhea, abdominal pain, or persistent digestive symptoms, you should consult a doctor before completely eliminating gluten yourself.

• Stopping gluten consumption before certain tests can make the assessment results for celiac disease less accurate. Therefore, discuss with your doctor the appropriate time and method for dietary changes.

Don't confuse gluten with every cause of bloating

• Not all cases of bloating and distension after eating bread or noodles are due to gluten. Some highly fermentable carbohydrates in wheat, especially fructans belonging to the FODMAP group, can also cause bloating in some people.

• Therefore, if the goal is to treat bloating, it's important to identify the correct cause rather than mechanically eliminating gluten. Monitor foods that cause symptoms and seek professional advice if the condition persists or affects your daily life.

Tip 9: Be cautious when using activated charcoal

Do not self-medicate with activated charcoal to treat bloating

• Activated charcoal has the ability to absorb certain substances in the digestive tract, but evidence of its effectiveness in reducing bloating and distension is limited and insufficient to consider it a routine treatment method.

• Therefore, if you are looking to treat bloating or reduce bloating and indigestion, you should not buy activated charcoal yourself and use it long-term based solely on advertisements or anecdotal experience.

Ask your doctor before use

• If you want to try activated charcoal, especially if you are taking other medications or supplements, ask your doctor or pharmacist first. Activated charcoal can reduce the absorption of some oral medications, making them less effective.

• Do not self-increase the dose with the aim of reducing bloating faster. The dosage and timing of use should follow product instructions or healthcare professional's orders.

Note potential side effects

• Activated charcoal can turn stool black and may cause constipation. Some people may also notice temporary discoloration of the tongue or mouth.

• If you are already constipated, self-administering activated charcoal can make the difficulty in passing stool more uncomfortable, thereby increasing the feeling of bloating and distension.

Prioritize finding the cause of bloating

• For recurrent bloating and indigestion, adjusting your diet, eating speed, carbonated drinks, and foods your body doesn't tolerate is often more meaningful than relying on supplements.

• If bloating is persistent, accompanied by severe abdominal pain, vomiting, persistent diarrhea or constipation, weight loss, or other unusual changes, seek medical attention to determine the cause instead of continuing to self-treat bloating with activated charcoal.

Tip 10: Use anti-bloating medication correctly

Over-the-counter medications can be considered when needed

• If bloating and abdominal distension cause discomfort, some over-the-counter medications can be used to relieve symptoms. However, the appropriate medication depends on the cause and specific manifestations, so medication should not be considered a treatment for bloating in all cases.

Digestive enzymes may be suitable in some cases

• Some enzyme products, such as alpha-galactosidase, can help break down certain hard-to-digest carbohydrates in food, especially those that tend to produce gas in the intestines. However, the effectiveness depends on the type of food and the cause of bloating and indigestion.

• If you often experience bloating after eating beans or certain carbohydrate-rich foods, talk to a pharmacist or doctor to see if an enzyme product is right for you.

Simethicone can help reduce trapped gas

• Simethicone is an active ingredient used in some anti-bloating medications. It helps small gas bubbles in the digestive tract combine into larger bubbles, making it easier for gas to escape.

• However, evidence for the effectiveness of simethicone for bloating and abdominal distension and trapped gas is still not entirely conclusive. Therefore, if symptoms are persistent or recurrent, do not rely solely on medication.

Read instructions carefully before use

• Do not arbitrarily increase the dose or use medication more frequently than directed on the label. If you are taking other medications, supplements, or have underlying medical conditions, ask a trusted adult and healthcare professional before using the medication.

• For children and adolescents, the choice of medication and dosage requires particular caution because not all products for adults are suitable.

Prioritize addressing the cause of bloating

• Medication can help alleviate symptoms in some cases, but changes such as eating slowly, limiting carbonated drinks, avoiding chewing gum, and identifying irritating foods are still very important for controlling bloating and indigestion.

• If bloating and abdominal distension are persistent, frequently recurrent, or accompanied by abdominal pain, persistent diarrhea, constipation, weight loss, or blood in the stool, you should be evaluated by a doctor instead of continuing to self-treat bloating at home.

Tip 11: Don't hold in farts when bloated

Let gas out naturally when needed

• Farting is a normal part of the digestive process. Everyone has gas in their digestive tract, and releasing gas through the anus is a natural mechanism of the body.

• When you are bloated and distended, if you feel the need to fart, find a private and comfortable place to release the gas instead of trying to hold it in. This can help reduce the feeling of pressure and discomfort caused by trapped gas.

Find a private place if you are out and about

• If bloating and indigestion occur while at school, work, or in public, find a restroom or a private space to feel more comfortable.

• There's no need to be overly embarrassed as farting is a normal physiological phenomenon. The important thing is to choose an appropriate space to both relieve discomfort and maintain politeness towards those around you.

Walk gently to help gas move

• When experiencing bloating and distension, instead of lying still for long periods, you can walk gently for a few minutes if you feel well enough. Gentle exercise helps the body function and can aid the movement of gas in the digestive tract.

• There's no need to walk fast, run, or exercise strenuously. A leisurely walk around the house or gentle movement after a meal is usually a simpler option.

Don't just focus on farting

• If you constantly have to find ways to treat bloating, pay attention to the reasons why gas forms or why you feel more bloated. Eating too quickly, swallowing a lot of air, carbonated drinks, certain carbohydrates, and digestive issues can contribute to symptoms.

• If bloating and distension occur frequently, change suddenly, or are accompanied by abdominal pain, constipation, diarrhea, weight loss, or other unusual symptoms, you should consult a doctor to find the cause instead of just trying to release gas temporarily.

Tip 12: When should you see a doctor for bloating?

See a doctor if bloating is frequent or affects daily life

• Bloating and distension and flatulence are normal phenomena in the digestive process. However, if symptoms occur frequently, cause pain, or affect eating, studying, and daily life, you should talk to a doctor instead of just continuing to try to treat bloating at home.

• Especially if the bloating and indigestion changes suddenly or doesn't improve despite adjusting your diet and lifestyle, your doctor may need to evaluate it to find the cause.

Pay attention to accompanying signs

• See a doctor if bloating and distension are accompanied by any of the following symptoms:

  • Persistent or recurrent abdominal pain.

  • Persistent diarrhea or constipation.

  • Unintended weight loss.

  • Blood in the stool.

  • Frequent nausea or vomiting.

  • Persistent or increasingly uncomfortable abdominal distension.

• These signs do not necessarily mean you have a serious illness. However, they indicate that bloating and indigestion may not simply be due to diet or swallowing too much air and need to be evaluated for the correct cause.

Some related digestive issues

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

• Lactose or certain carbohydrate intolerance: When the body has difficulty digesting certain types of sugar, intestinal bacteria can produce more gas, leading to bloating, abdominal pain, or diarrhea.

• Celiac disease: This is an immune reaction to gluten that can cause digestive symptoms, including bloating. Do not self-diagnose based solely on symptoms.

• Additionally, constipation, functional dyspepsia, and some other gastrointestinal conditions can also increase the feeling of bloating and distension.

Don't just focus on symptom relief

• If you've tried changing your diet, limiting carbonated drinks, or identifying trigger foods but still experience frequent bloating and indigestion, see a doctor to find the cause instead of continuing to self-treat bloating with various methods.

• When necessary, your doctor may ask about your diet, current medications, when symptoms appear, and bowel habits; in some cases, tests may be needed to determine the cause.

Seek urgent evaluation for severe symptoms

• If bloating and distension are accompanied by sudden severe abdominal pain, vomiting blood, severe shortness of breath, or abdominal distension with inability to pass stool or gas, seek emergency medical care.

Regular exercise helps reduce bloating

Maintain exercise to help reduce bloating

• When experiencing bloating and abdominal distension, gentle exercise can help your body function and aid the movement of gas in the digestive tract. You can walk, cycle gently, swim, or engage in activities appropriate for your physical condition.

• There's no need to over-exercise to treat bloating. A daily walk at a moderate intensity is a simple, easy-to-maintain option that can help limit bloating caused by inactivity.

Establish a daily exercise routine

• If you frequently experience bloating and indigestion, avoid sitting or lying still for long periods. You can stand up and walk gently after eating and maintain regular physical activity throughout the day.

• The important thing is to choose a form of exercise you can maintain long-term. Walking, swimming, or gentle exercises can all become part of a lifestyle that supports digestive health.

Do not arbitrarily eliminate entire food groups

• When trying to reduce bloating and abdominal distension, you should not completely eliminate an entire food group such as starches, dairy, or grains just because you suspect they cause bloating.

• If you need to try an elimination diet or a low-FODMAP diet, it should be done under the guidance of a doctor or nutritionist to avoid nutrient deficiencies and correctly identify trigger foods.

Be cautious with medications and supplements

• Do not arbitrarily start using digestive enzymes, probiotics, anti-bloating medications, or new supplements solely for the purpose of treating bloating. The effectiveness of each product depends on the cause of the symptoms and the individual's condition.

• If you are taking medication or have underlying health conditions, ask your doctor or pharmacist before adding new supplements. This is a safer way to manage bloating and indigestion without creating additional health problems.

References

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Content editor: Leigh Kennedy Ly.

Information reviewed and verified by expert: Isabella Moore.