Bloating and flatulence: What to do? 16 quick home remedies

Bloating and flatulence are very common, with approximately 16–31% of adults experiencing a feeling of abdominal fullness, distension, or discomfort. Not only does it make the body feel heavy, but indigestion and bloating can also reduce appetite, cause discomfort after meals, and affect daily life.

The good news is that you don't always need medication to treat bloating. Eating slower, adjusting certain gas-producing foods, limiting carbonated drinks, and changing eating habits can help many people reduce symptoms. In this article, Tiptory will guide you on practical ways to treat bloating, reduce the feeling of fullness, and recognize when bloating and flatulence may be related to digestive issues that require examination.

Method 1: Do probiotics help reduce bloating?

Probiotics can support the gut microbiome

• Probiotics are living microorganisms found in some fermented foods and supplements. Some strains can affect fermentation in the intestines, motility, and gastrointestinal discomfort. However, current evidence is not conclusive enough to affirm that probiotics can effectively treat bloating or relieve abdominal fullness in everyone.

• Studies on irritable bowel syndrome (IBS) show inconsistent results. An analysis of 35 trials involving 3,452 people noted that probiotics might improve some symptoms like flatulence and bloating, but the types of strains, dosages, and combinations varied greatly among studies. Therefore, not all probiotic products should be considered to have the same effect.

Prioritize probiotic-rich foods if suitable

• Probiotics can be supplemented from foods like live-culture yogurt or some fermented foods. Start with a moderate amount and monitor your body's reaction, especially if you often experience bloating and flatulence after eating fermented foods.

• Fermented beverages like kefir can also provide live microorganisms. However, it should not be assumed that kombucha, kefir, or any specific fermented food will help reduce bloating; the effectiveness depends on the product's ingredients and individual body type.

If using probiotic supplements, choose wisely

• If you want to try probiotic pills or sachets, read the label carefully for the bacterial strain, content, and usage instructions. Do not self-increase the dose with the aim of quick bloating relief, as a higher dose does not necessarily mean greater effectiveness.

• Some people may experience mild bloating or discomfort during the initial period of use. If symptoms significantly increase or persist, stop the product and consult a doctor instead of continuing to use it to treat bloating.

Probiotics should not be considered the only way to treat bloating

• Currently, the American College of Gastroenterology (ACG) does not recommend routine probiotic use to treat all IBS symptoms due to the low quality of evidence and inconsistent results across studies. In particular, the specific benefit for bloating and flatulence has not been sufficiently proven.

• If chronic indigestion, excessive gas, or bloating recurs, consider common factors such as easily fermentable foods, eating too quickly, constipation, or other digestive disorders, rather than focusing solely on probiotics. If symptoms persist or significantly affect daily life, a healthcare professional should evaluate them to find the cause.

Method 2: Activated charcoal lacks sufficient evidence to reduce bloating

Activated charcoal should not be seen as a cure for bloating

• Activated charcoal is believed to have the ability to adsorb certain substances and gases in the digestive tract, and thus has been used in some products to reduce bloating and flatulence. However, evidence of the effectiveness of activated charcoal for bloating and intestinal gas is still limited. The World Gastroenterology Organisation also states that the benefits of products containing activated charcoal for bloating symptoms are unclear.

• Therefore, experts do not recommend routinely using activated charcoal before and after every meal as a regular method to treat bloating. The approach should first focus on potential causes of bloating, such as eating too quickly, drinking carbonated beverages, swallowing too much air, constipation, or certain difficult-to-digest foods.

If considering use, consult a doctor first

• Activated charcoal can reduce absorption and affect the effectiveness of some oral medications. Therefore, individuals taking chronic medications or multiple medications at once should not self-administer activated charcoal to treat bloating.

• Activated charcoal can also cause some undesirable side effects such as black stools, constipation, or gastrointestinal discomfort. In some cases, it may also increase the risk of complications if intestinal motility is reduced or there is a gastrointestinal obstruction.

Prioritize more evidence-based methods to reduce bloating

• If you frequently experience indigestion and bloating, start by adjusting your eating habits:

  • Eat slowly, chew thoroughly, and avoid overeating in one meal.

  • Limit carbonated soft drinks, beer, and other beverages that can increase gas in the digestive tract.

  • Avoid chewing gum, drinking through a straw, or sucking on hard candies if these habits cause you to swallow a lot of air.

  • Monitor which foods increase your symptoms of bloating and flatulence and adjust your diet accordingly.

Seek medical attention if bloating is prolonged or recurrent

• Bloating and flatulence are usually not serious, but if symptoms occur frequently, persist, worsen, or affect daily life, you should be evaluated by a healthcare professional. Bloating can be related to various problems of the stomach, small intestine, or large intestine, so not all cases are suitable for the same method of treating bloating.

Method 3: Simethicone can reduce bloating

Simethicone helps reduce gas-related bloating

• Simethicone is an over-the-counter active ingredient commonly used to relieve symptoms caused by gas in the digestive tract, such as feelings of fullness, abdominal distension, and bloating. The medication works by changing the surface tension of gas bubbles, helping them combine and be eliminated more easily.

• However, simethicone primarily helps reduce symptoms of bloating and flatulence, but does not treat the underlying cause of the condition. The effectiveness across studies is not entirely conclusive, so it should not be considered an effective method to treat bloating for all cases.

Use medication strictly according to instructions

• If you wish to try simethicone to treat bloating, read the product label carefully and use the correct dose at the directed time. Do not arbitrarily use more or more frequently with the hope of faster bloating relief.

Some products may contain simethicone combined with other active ingredients, such as antacids. Therefore, check the ingredients instead of relying solely on the brand name. MedlinePlus lists Gas-X and Gelusil among products containing simethicone.

Do not self-extend the duration of use

• If you have used over-the-counter medication but indigestion and bloating, abdominal distension, or excessive gas do not improve, do not continue to increase the dose or use for an extended period without finding the cause. Safety guidelines for over-the-counter medications recommend not using for longer or at a higher dose than stated on the label.

If you are taking prescription medication, supplements, are pregnant, or have a digestive condition, consult a doctor or pharmacist before use. Evaluating current medications is crucial as over-the-counter drugs can still cause interactions or be unsuitable for certain health conditions.

Combine with addressing the root cause of bloating

• To treat bloating long-term, do not rely solely on medication. Monitor which foods or habits increase symptoms, eat slowly, limit carbonated drinks, and address constipation if present.

For individuals who frequently experience bloating and flatulence, especially when accompanied by abdominal pain, changes in bowel habits, or persistent digestive symptoms, consult a doctor to find the cause instead of just using gas relief medication.

Method 4: Alpha-galactosidase helps reduce bloating

Use alpha-galactosidase when eating gas-producing foods

• Alpha-galactosidase is an enzyme that helps break down some indigestible carbohydrates, especially galacto-oligosaccharides (GOS) found abundantly in legumes. By helping to break down these carbohydrates before they are fermented in the colon, the enzyme can reduce gas production and help improve bloating and flatulence after meals.

• This can be a worthwhile option if you often experience indigestion and bloating after eating beans, chickpeas, or some cruciferous vegetables, but still want to maintain these foods in your diet.

Take the enzyme at the right time

• Alpha-galactosidase should be taken with meals containing gas-producing foods, rather than separately from meals. Timing is very important as the enzyme needs to be present when food is being digested.

If using an alpha-galactosidase supplement, read the label carefully and use the correct dose as directed by the manufacturer. Do not arbitrarily increase the dose with the aim of faster bloating relief.

Some products may be formulated as tablets or drops. Commercial names and enzyme content may vary between products, so rely on the ingredients and instructions on the label rather than just the brand name.

Effectiveness may vary among individuals

• A randomized controlled trial in people with irritable bowel syndrome showed that alpha-galactosidase could reduce bloating levels in those sensitive to GOS-rich foods. However, another study in people with irritable bowel syndrome did not find a clear benefit compared to placebo. This indicates that the enzyme is not a suitable treatment for bloating for everyone.

Therefore, experts recommend considering alpha-galactosidase as a supportive measure when bloating and flatulence are clearly linked to certain foods, rather than using it routinely to treat all causes of bloating.

Monitor gas-producing foods

• If you frequently treat bloating with enzymes but symptoms recur, record the foods and times when symptoms appear. Some fermentable carbohydrates, constipation, or digestive disorders can contribute to bloating.

Do not eliminate too many food groups just because of bloating. If you need to follow a low-FODMAP diet or an elimination diet, a gastroenterologist or dietitian can help create a suitable plan to avoid nutrient deficiencies.

When to seek the cause rather than just alleviating symptoms

• If bloating and flatulence are prolonged, recur frequently, worsen, or are accompanied by abdominal pain, diarrhea, constipation, vomiting, or unintentional weight loss, seek medical attention to find the cause. Bloating can be related to many different digestive issues, and should not be treated solely with enzymes.

Method 5: Lactase enzyme helps reduce bloating

Use lactase enzyme if bloating is due to lactose

• If you often experience bloating and flatulence, abdominal pain, diarrhea, or excessive gas after drinking milk, eating ice cream, and other dairy products, the cause may be lactose intolerance. When the body lacks the lactase enzyme, lactose is not completely digested and travels to the large intestine, where bacteria ferment it, producing gas.

• In this case, lactase supplement pills or drops can help the body break down lactose better and reduce the risk of symptoms. This is an option mentioned by the NIDDK to manage symptoms of lactose intolerance.

Take lactase before consuming dairy products

• If you want to try lactase to treat bloating related to dairy, take lactase pills immediately before eating or drinking lactose-containing foods as directed on the label. For drops, they can be added to milk according to product instructions.

Do not arbitrarily increase the dose with the aim of faster bloating relief. Enzyme content and usage methods may vary between products, so follow the manufacturer's instructions or the advice of a doctor or pharmacist.

It is not necessary to completely eliminate dairy

• Lactose intolerance does not mean you have to completely eliminate milk and dairy products. Many people can tolerate a certain amount of lactose without significant symptoms. The NIDDK states that many people can tolerate about 12 g of lactose, equivalent to the amount of lactose in about one cup of milk, with few or no symptoms.

You can try small amounts of milk with meals, or choose lactose-free milk, reduced-lactose milk, yogurt, and some hard cheeses, which typically have less lactose. This approach helps control bloating and flatulence while reducing the risk of calcium and vitamin D deficiency from excessive dairy avoidance.

Lactase is not a treatment for all types of bloating

• The lactase enzyme is only effective when symptoms are related to lactose. If you experience indigestion and bloating after various other foods, using lactase may not address the underlying cause.

If bloating persists or recurs despite reducing lactose and trying lactase, consult a doctor to determine the cause. Similar symptoms can occur in many other digestive disorders, so do not self-diagnose based solely on a feeling of bloating.

Prioritize finding the correct cause of bloating

• To treat bloating more effectively, record foods, amounts eaten, and when symptoms appear. If symptoms often occur after milk or ice cream, trying to reduce lactose might be helpful; if they occur after various food groups, other causes need to be considered.

If you are taking other supplements or medications, consult a doctor or pharmacist before using lactase. Correctly identifying the cause helps avoid prolonged enzyme use when the real problem lies with another digestive disorder.

Method 6: Eating smaller meals helps reduce bloating

Eating smaller meals can make your stomach more comfortable

• If you often experience bloating and flatulence accompanied by constipation, dividing your food into smaller meals can help reduce the feeling of being overly full after eating. However, there isn't strong enough evidence to confirm that eating many small meals itself can prevent constipation or make food pass through the intestines faster.

More importantly, constipation can increase feelings of fullness and bloating. The American College of Gastroenterology guidelines state that when bloating is associated with constipation, treating constipation can help improve bloating symptoms.

Avoid excessively large meals

• Instead of eating very large quantities in three main meals, you can try dividing your portions into moderate meals if you find that eating too much at once causes indigestion and bloating or more discomfort.

Do not eat too much right before bed. Allow enough time for your body to digest food and observe which times, portion sizes, or types of food typically make bloating treatment a recurring issue.

Prioritize fiber to prevent constipation

• Eating smaller, more frequent meals will not solve constipation if your diet lacks fiber. Adults typically need about 22–34 grams of fiber per day, depending on age and gender. Suitable sources include whole grains, vegetables, fruits, legumes, and nuts.

• If you currently eat little fiber, increase it gradually rather than suddenly. Too much fiber in a short period can cause increased bloating and flatulence in some people. Simultaneously, drink enough water for the fiber to work effectively and help soften stool, making it easier to pass.

Establish regular bowel habits

• After eating, colon activity tends to increase. NIDDK states that trying to have a bowel movement about 15–45 minutes after breakfast can help establish more regular bowel habits.

• When you feel the urge to go to the bathroom, try to go instead of holding it in. Frequent delay can make constipation more difficult to manage and contribute to persistent feelings of abdominal fullness and indigestion.

Don't force yourself to eat too many meals

• There's no need to strictly follow a schedule of 5–6 meals or eat every 3–4 hours. Each person's energy needs and digestive capacity are different. Use portion sizes and your body's reactions as a basis for adjustment.

• If bloating and flatulence persist despite controlling constipation, consider other factors such as food intolerance, irritable bowel syndrome, or digestive motility disorders. AGA notes that bloating has many causes, and treatment should be based on the suspected cause rather than seeking a single cure for bloating for all cases.

Method 7: Reduce air swallowing to decrease bloating

Limit air swallowing to reduce bloating

• Some gas in the digestive tract comes from air you accidentally swallow when eating, drinking, or performing certain daily habits. When this amount of air increases, you may experience belching, bloating and flatulence, abdominal distension, or increased passing of gas.

• Therefore, if you are looking for a simple home remedy for bloating, start by reducing habits that cause you to swallow a lot of air. This is an inexpensive measure that can be implemented immediately with every meal.

Eat slowly and chew thoroughly

• Eating too quickly makes you more likely to swallow more air. Take your time to eat slowly, chew thoroughly, and avoid talking too much while eating. NIDDK recommends eating slowly and sitting down to eat rather than moving while eating to limit air swallowing.

• If you often experience abdominal fullness and indigestion after meals, try slowing down your eating speed for a few days and observe if the bloating changes.

Ditch the straw when drinking water

• Drinking with a straw can cause you to suck in extra air along with your drink. If you frequently experience bloating and flatulence, try drinking directly from a cup or bottle instead of using a straw.

• Especially, if you use a straw while drinking carbonated beverages, the amount of air introduced into your digestive tract can increase. In such cases, treating bloating should not only focus on medication but also on adjusting drinking habits.

Limit chewing gum

• When you chew gum, you swallow saliva more frequently and can accidentally swallow more air. NIDDK lists chewing gum and sucking on hard candies as habits that can increase the amount of air entering the digestive tract.

• If you're looking to reduce bloating, try stopping chewing gum for a while and observe your body's reaction.

Quit smoking if possible

• Smoking can cause you to swallow more air, thus contributing to increased gas in the digestive tract. Quitting smoking is beneficial not only for the digestive system but also offers many long-term health benefits.

• If quitting smoking is difficult, consult a doctor for suitable cessation methods instead of just enduring symptoms of abdominal fullness and indigestion.

Limit carbonated drinks

• Carbonated soft drinks, soda, and other fizzy beverages can increase gas in the digestive tract. If you frequently experience bloating and flatulence, try reducing or temporarily stopping these drinks to see if symptoms improve.

• At the same time, pay attention to other foods in your diet. Some difficult-to-digest carbohydrates can be fermented by bacteria in the large intestine and produce gas, so effective bloating relief sometimes requires identifying the specific food or habit that is triggering the symptoms.

Monitor if bloating recurs

• Reducing air swallowing can be helpful, but not all causes of abdominal distension stem from swallowing air. Bloating can also be related to constipation, irritable bowel syndrome, lactose or fructose intolerance, and other digestive disorders.

• If bloating and flatulence occur frequently, change suddenly, or are accompanied by abdominal pain, diarrhea, constipation, or unintentional weight loss, seek medical attention to determine the cause instead of just trying to relieve symptoms at home.

Method 8: Gradually increase fiber to reduce bloating

Do not arbitrarily cut back on fiber

• Fiber is very important for digestion and helps prevent constipation. However, when you increase fiber intake too quickly, bacteria in the large intestine can ferment undigested fiber, producing more gas and causing bloating and flatulence.

• Therefore, if you are experiencing abdominal fullness and indigestion after changing your diet, the problem might be the speed of fiber increase rather than fiber being a food to be completely eliminated.

Increase fiber gradually

• If you previously ate little fiber, gradually increase your intake over several weeks to allow your digestive system to adapt. NIDDK recommends gradually increasing fiber to reduce symptoms such as flatulence and bloating.

• You can start with small amounts of vegetables, fruits, whole grains, or legumes, then gradually increase according to your tolerance. At the same time, drink enough water to help fiber work effectively.

Don't rush to eliminate fruits, vegetables, and whole grains

• Some high-fiber foods like pears, asparagus, Brussels sprouts, artichokes, bran, and whole grains can increase gas in some people, especially when eaten in large quantities or when intake is increased suddenly. However, this does not mean that everyone needs to avoid these foods to treat bloating.

• If a food clearly makes bloating relief a frequent issue, temporarily reduce the portion and monitor your body's reaction instead of eliminating a wide range of high-fiber foods.

Be cautious if you are taking fiber supplements

• If you have recently started taking fiber supplements or switched to a whole-grain-rich diet, bloating and flatulence may increase initially. Gradually increase the amount and give your body time to adapt.

• If constipation is causing your bloating, do not arbitrarily cut back on fiber too much. Fiber, water, and appropriate exercise are often important factors in constipation management.

Monitor foods that cause bloating

• Everyone has different fiber tolerance. Instead of adopting a rigid exclusion list to treat bloating, keep a record of the food type, portion size, and when symptoms appear.

• If bloating and flatulence persist, recur frequently, or are accompanied by abdominal pain, changes in bowel habits, or unintentional weight loss, consult a doctor to find the cause instead of reducing fiber for an extended period yourself.

Method 9: Reduce fatty foods to decrease bloating

Limit high-fat foods if you are prone to bloating

• Some people notice an increase in bloating and flatulence after eating fatty foods. NIDDK states that high-fat foods can increase bloating symptoms in some individuals, while greasy foods can also worsen indigestion symptoms.

• Therefore, if you frequently experience abdominal fullness and indigestion after meals rich in oil, cream, or fried dishes, try reducing the amount of fat in your diet and observe your body's reaction. This is a practical way to help treat bloating without eliminating the entire fat group.

Prioritize lean protein sources

• Instead of regularly eating fatty red meat or processed meats with high fat content, you can choose fish, skinless poultry, or leaner protein sources.

• There's no need to completely avoid red meat or fats. The goal is to build a balanced diet and identify which foods truly make bloating relief a frequent necessity.

Reduce fried dishes, creamy sauces, and oily foods

• Fried foods, creamy sauces, butter, or oil can cause some people to experience bloating and discomfort after eating. NIDDK also notes that fatty or oily foods can worsen indigestion symptoms in some individuals.

• If you want to try adjusting your diet, reduce these foods for a short period instead of changing too many things at once. This helps you easily identify whether fat is truly triggering your bloating and flatulence.

Cook at home to control fat intake

• When you cook at home, you can actively control the amount of oil, butter, cream, and fatty meat in each dish. Prioritize methods such as steaming, boiling, baking, or pan-frying with a moderate amount of oil if high-fat foods cause you abdominal fullness and indigestion.

• However, you should not adopt an excessively low-fat diet just to treat bloating. The body still needs fat for energy and to absorb fat-soluble vitamins. Focus on reasonable portions and the quality of fat sources.

Monitor foods that cause bloating

• Not everyone who experiences bloating and flatulence is sensitive to fat. NIDDK recommends keeping a food and symptom diary to identify foods or drinks associated with excessive gas.

• If you have reduced high-fat foods but abdominal fullness and indigestion persist, do not continue to eliminate more and more foods. Bloating can stem from many other causes, including food intolerances, constipation, irritable bowel syndrome, or other digestive disorders. AGA notes that the cause and management of bloating should be evaluated on a case-by-case basis.

Method 10: Limit sweeteners that cause bloating

Reduce sweeteners if you are prone to bloating

• Some artificial sweeteners, especially polyols (sugar alcohols), can cause bloating and flatulence in sensitive individuals. NIDDK lists sorbitol, mannitol, xylitol, and maltitol among sweeteners that can increase intestinal gas.

• Not everyone experiences problems with these polyols. However, they can be incompletely absorbed in the small intestine, then fermented by bacteria in the large intestine, creating gas. Some polyols also draw water into the intestine, which can cause bloating, abdominal pain, or diarrhea in sensitive individuals.

Carefully check ingredients on food labels

• When looking to treat bloating, pay special attention to products labeled "sugar-free," "low-sugar," or "low-calorie," as they may use polyols for sweetness. Look for ingredients such as:

  • Sorbitol

  • Mannitol

  • Xylitol

  • Maltitol

  • Also isomalt and lactitol.

• These substances often appear in sugar-free candies, chewing gum, mints, beverages, confectionery, and some diet products. If you notice abdominal fullness and indigestion or excessive gas after consuming a particular product, check the ingredient list before continuing to use it.

No need to eliminate all sweeteners

• Not everyone needs to avoid polyols. Tolerance varies by individual, amount consumed, and total FODMAPs in the diet. Monash FODMAP notes that some people can tolerate polyols better than others.

• Therefore, instead of excessive restriction to treat bloating, identify which sweeteners truly trigger symptoms. You can reduce the amount consumed for a period and observe your body's reaction.

Pay special attention if you have irritable bowel syndrome

• Individuals with irritable bowel syndrome (IBS) may be more sensitive to FODMAPs, including polyols. When these substances draw water into the gut and are fermented by bacteria, they can contribute to bloating, abdominal distension, abdominal pain, or changes in bowel habits.

• If you are following a low-FODMAP diet, you should not arbitrarily eliminate too many foods for an extended period. This diet typically needs to be individualized and includes a reintroduction phase to determine appropriate tolerance levels.

Monitor reactions instead of focusing on a single ingredient

• If bloating and flatulence occur after eating sugar-free candies or "diet" foods, record the product, amount consumed, and when symptoms began. This helps determine whether polyols are truly the trigger.

• If you have reduced sweeteners but abdominal fullness and indigestion persist, do not continue to eliminate more and more foods. Bloating can result from various causes, including swallowing too much air, constipation, carbohydrate intolerance, or digestive disorders such as IBS.

Seek medical attention if bloating is unusual or prolonged

• If symptoms of abdominal fullness, bloating, or excessive gas cause you frequent discomfort, change suddenly, or are accompanied by abdominal pain, constipation, diarrhea, or unintentional weight loss, you should seek medical attention to find the cause.

• The goal of dietary adjustments is not to eliminate as many foods as possible, but to identify the correct triggers for symptoms and build a diet that is still nutritious and easy to maintain.

Method 11: Reduce dairy if you are lactose intolerant

Monitor reactions after consuming dairy

• If you frequently experience bloating and flatulence, abdominal pain, rumbling stomach, or diarrhea after drinking milk or consuming dairy products, lactose intolerance could be a cause. When the body lacks the enzyme lactase, lactose is not fully digested and is fermented by bacteria in the large intestine, producing gas that causes bloating.

• Foods that can contain a lot of lactose include milk, cream, whipped cream, ice cream, and some cheeses. However, the level of tolerance varies for each person, so not everyone who experiences abdominal fullness and indigestion after drinking milk needs to completely avoid dairy products.

Try reducing lactose instead of completely eliminating dairy

• If you suspect lactose is triggering your bloating and flatulence, try reducing the amount of milk and lactose-containing foods in your diet, then monitor your symptoms. Some people only need to reduce their lactose intake rather than eliminate it entirely.

• You can start with small portions and consume them with meals. NIDDK states that many people with lactose intolerance can still absorb about 12 grams of lactose, which is equivalent to the amount of lactose in about one cup of milk, without symptoms or with only mild symptoms.

Choose more easily digestible dairy products

• If you want to treat bloating but still want to keep dairy in your diet, you can try lactose-free or reduced-lactose milk. These products still provide similar nutrients to regular milk but have lower lactose content.

• Yogurt and some hard cheeses like cheddar or Swiss typically contain less lactose than milk, so some people may tolerate them better. Try each type in small amounts to determine what works for your body.

Lactase enzyme can be used when needed

• If you still want to consume dairy but are prone to bloating, lactase supplements in pill or drop form can help break down lactose. Lactase is usually taken before consuming lactose-containing foods or drinks, as directed by the product instructions.

• However, lactase is only useful if the symptoms are truly related to lactose. If you treat bloating with lactase but the condition still occurs after various other foods, you should not continue to use it as a general solution but need to find another cause.

Ensure sufficient calcium and vitamin D

• Do not eliminate all dairy and dairy products for an extended period without a replacement plan. Excessive dairy restriction can lead to deficiencies in calcium and vitamin D, essential nutrients for bone health.

• If you must limit dairy, you can choose other calcium-rich foods such as fish with edible bones, leafy green vegetables, tofu, almonds, or calcium-fortified products. When necessary, a nutritionist can help create a suitable diet plan.

Don't confuse lactose intolerance with milk allergy

• Lactose intolerance primarily causes digestive symptoms such as abdominal distension and bloating, abdominal pain, diarrhea, and is not an immune allergy to milk. Cow's milk protein allergy is a different condition and can cause severe reactions.

• If symptoms recur every time you eat or drink, you should talk to a doctor instead of self-eliminating many food groups. Digestive symptoms can have many causes, and relying solely on feelings of bloating and indigestion is not enough to determine if you truly have lactose intolerance.

Method 12: Reduce salt to limit bloating

Reducing salt can help limit water retention

• Eating too much sodium can cause the body to retain more water. Sodium tends to draw water into the body and is involved in fluid balance regulation, so an overly salty meal can make you feel heavy, slightly swollen, or have a more distended abdomen. However, abdominal distension and bloating due to gas in the digestive tract is different from abdominal distension due to water retention, so reducing salt is not a direct way to treat bloating.

• If you notice your stomach often feels distended or your body feels more swollen after salty meals, reducing sodium is a reasonable change. This is also beneficial for blood pressure and long-term cardiovascular health.

Limit the habit of adding salt to dishes

• There's no need to completely eliminate salt from your diet. Instead, gradually reduce the amount of salt added to food to allow your taste buds to adapt.

• You can remove the salt shaker from the table and season dishes with spices, herbs, lemon, or pepper to create flavor without adding too much sodium. The NIDDK also recommends using spice blends instead of salt when cooking.

Be aware of hidden sodium in processed foods

• The amount of sodium in your diet doesn't just come from table salt. Canned foods, processed foods, fast food, processed meats, sauces, and restaurant meals can contain significant amounts of sodium. The FDA states that over 70% of the sodium in the American diet comes from packaged and processed foods, rather than salt added directly at the table.

• When buying canned foods, read the nutrition label and prioritize low-sodium or no-added-salt products. According to the FDA, products labeled "low sodium" contain no more than 140 mg of sodium per serving.

Don't confuse water retention with gas bloating

• If feelings of bloating and indigestion occur with belching, flatulence, or abdominal distension after eating, the cause may be related to gas in the digestive tract. The NIDDK states that gas often forms when air is swallowed or when bacteria in the colon break down incompletely digested carbohydrates.

• Therefore, if your goal is to treat bloating, don't just focus on cutting salt. Also consider factors such as eating too quickly, carbonated drinks, constipation, lactose intolerance, or foods that make you prone to gas.

No need to overly restrict salt yourself

• Sodium is still an essential mineral for normal bodily function. The goal is to control sodium intake, not eliminate it entirely. The NIDDK recommends that adults aim for less than 2,300 mg of sodium per day in guidelines related to kidney health.

• If you have kidney disease, heart failure, high blood pressure, or are experiencing edema, the appropriate sodium intake may differ from healthy individuals. In these cases, you should ask your doctor about specific sodium levels instead of self-imposing overly strict diets.

See a doctor if abdominal distension persists or there are unusual signs

• If abdominal distension and bloating persist, appear suddenly, or are accompanied by abdominal pain, constipation, diarrhea, vomiting, or unintentional weight loss, you should see a doctor to find the cause. The NIDDK recommends talking to a doctor when gastrointestinal gas symptoms cause frequent discomfort or appear with other unusual symptoms.

• In particular, prolonged abdominal swelling with severe pain, profuse vomiting, or inability to pass stool and gas can be signs of a more serious problem that requires early medical evaluation.

Method 13: Limit carbonated drinks

Reduce carbonated beverages if prone to bloating

• Carbonated soft drinks, sodas, and sparkling mineral water contain carbon dioxide. When consumed, this gas can enter the digestive tract and increase belching, fullness, or abdominal distension and bloating in some people. The NIDDK recommends limiting carbonated beverages when trying to reduce symptoms due to gastrointestinal gas.

• If you frequently experience bloating and indigestion after drinking carbonated beverages, try stopping or reducing these types of drinks for a few days to weeks and monitor your symptoms. This is a simple change that can be made before resorting to medication or other products to help treat bloating.

Limit soda and carbonated water

• Sodas, carbonated soft drinks, and sparkling mineral water can all increase the amount of gas in the digestive tract. If you are prone to bloating, prioritize plain water or non-carbonated beverages.

• It's not necessary to permanently eliminate all types of carbonated beverages. The goal is to determine if they truly trigger your abdominal distension and bloating and adjust your consumption accordingly.

Be careful with alcoholic and carbonated beverages

• Beer, sparkling wine, and cocktails mixed with soda, tonic, or club soda can contain carbon dioxide and may also cause digestive discomfort in some people. Therefore, if you notice abdominal distension after drinking, reduce the amount or choose non-carbonated beverages.

• If you are looking to treat bloating, you shouldn't just replace soda with beer or carbonated cocktails. Reducing alcohol consumption is also beneficial for overall health and helps you identify which factors are worsening your symptoms.

Do not use a straw when drinking

• Drinking through a straw can cause you to swallow more air. The NIDDK recommends limiting both carbonated beverages and drinking with a straw for individuals with symptoms due to gastrointestinal gas.

• Drink slowly from a cup or bottle instead of using a straw, especially if you frequently belch or experience bloating and indigestion after drinking.

Monitor your body's reactions

• Not all cases of abdominal distension and bloating are caused by carbonated beverages. Gas in the digestive tract can also form when air is swallowed or when bacteria in the colon break down incompletely digested carbohydrates.

• You can record the type of beverage, amount consumed, and when symptoms appear. This diary helps identify related factors and assists your doctor or nutritionist when assessing the cause.

Don't just focus on reducing gas

• If you have limited carbonated beverages but bloating persists or recurs frequently, you should not continue to eliminate more and more foods without identifying the cause. Bloating can be related to lactose or fructose intolerance, constipation, irritable bowel syndrome, SIBO, or other digestive disorders.

• See a doctor if abdominal distension and bloating appear suddenly, significantly affect daily life, or are accompanied by abdominal pain, constipation, diarrhea, or unintentional weight loss. In such cases, finding the correct cause is more important than just finding a temporary bloating remedy.

Method 14: Regular exercise helps reduce bloating

Increase physical activity to support digestion

• Regular exercise is a good habit for overall health and can help manage some digestive issues. If you frequently experience abdominal distension and bloating, especially when accompanied by constipation or a sedentary lifestyle, maintaining physical activity can be a helpful part of your plan to treat bloating.

• However, it should not be understood that exercise will directly "expel gas" from the intestines or cure all causes of bloating. The NIDDK states that bloating can be related to many factors such as swallowing air, diet, constipation, carbohydrate intolerance, and other digestive disorders.

Aim for at least 150 minutes of exercise per week

• Healthy adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week, equivalent to about 30 minutes/day for 5 days. You can choose brisk walking, cycling, swimming, dancing, or activities that increase your heart rate and breathing.

• 15–30 minutes per session, as in the original content, can be a realistic starting point, but the goal of 150 minutes/week is more aligned with current physical activity recommendations. You don't necessarily have to exercise for 30 consecutive minutes; short bursts of activity throughout the day are still valuable.

Start gently if your body is not used to exercising

• If you haven't exercised in a long time, don't try to run or do strenuous exercise right away. Start with a light walk for about 10–15 minutes, then gradually increase the duration and intensity as your body adapts.

• The NIDDK recommends that sedentary individuals gradually work towards the goal of 150 minutes/week. Even a small amount of activity is better than no activity at all.

Prioritize walking and light exercise after meals

• If you often experience bloating and indigestion after eating, you can try light walking instead of sitting or lying down immediately after a meal. This is a simple habit, easy to maintain, and suitable for many people.

• There's no need for high-intensity exercise just to treat bloating. The important thing is to maintain regular physical activity and avoid sitting still for too long.

Combine exercise with gas-reducing habits

• Exercise will be difficult to resolve abdominal distension and bloating if the main cause is eating too quickly, drinking carbonated beverages, swallowing a lot of air, or an intolerant food. The NIDDK recommends combining changes in eating habits, limiting carbonated beverages, and gas-producing foods when necessary.

• If constipation is accompanied by bloating, pay more attention to fiber, water, and bowel habits. Addressing the underlying cause may be more important than just finding an immediate bloating remedy.

Individuals with underlying conditions should choose appropriate exercise levels

• If you have heart disease, high blood pressure, diabetes, or another health issue, talk to a healthcare professional about the appropriate type and intensity of exercise before starting a new fitness program.

• If you experience chest pain, unusual shortness of breath, dizziness, or other serious symptoms while exercising, you should stop exercising and seek appropriate medical attention.

Don't just focus on bloating if symptoms persist

• If abdominal distension and bloating are frequent, change suddenly, or are accompanied by abdominal pain, constipation, diarrhea, or unintentional weight loss, you should see a doctor to find the cause. The NIDDK recommends talking to a doctor when gastrointestinal gas symptoms cause discomfort or affect daily life.

• The goal is not just temporary "gas relief" but to find the correct cause for more effective and sustainable bloating treatment.

Method 15: Reduce stress to alleviate bloating

Manage stress to reduce its impact on digestion

• Stress is not the sole cause of abdominal distension and bloating, but it can affect how the brain and digestive system interact. In individuals with disorders of brain-gut interaction, such as irritable bowel syndrome (IBS), stress and symptom sensitivity can make feelings of bloating, abdominal pain, or changes in bowel movements more pronounced.

• Therefore, if you notice that bloating and indigestion often appear or worsen during stressful periods, stress management can be a helpful part of your plan to treat bloating. This doesn't mean the symptoms are "just psychological"; digestive symptoms are real and related to the bidirectional interaction between the brain and the gut.

Try simple relaxation techniques

• When you feel stressed, take a few minutes to breathe slowly, meditate, relax your muscles, or practice gentle yoga. These methods can help reduce stress levels and aid in symptom control for some individuals with IBS. The ACG lists measures such as deep breathing, meditation, yoga, and relaxation methods within the lifestyle changes that can be helpful.

• You can start very simply: sit still for a few minutes, relax your shoulders, inhale slowly and exhale gradually. If you notice your abdomen feels less distended or discomfort decreases, make this a daily habit instead of only doing it when abdominal distension and bloating appear.

Consider brain-gut axis therapies

• For people with IBS or persistent digestive symptoms related to stress, therapies such as cognitive behavioral therapy (CBT) and gut-directed hypnotherapy can be used to improve symptoms. The ACG conditionally recommends gut-directed psychotherapies for global IBS symptoms.

• The AGA also considers recognizing the brain-gut axis and implementing or referring patients to brain-gut behavioral therapies such as CBT or gut-directed hypnotherapy as an important practice in IBS management.

Prioritize regular sleep

• Getting enough sleep and maintaining a stable sleep schedule is part of a healthy lifestyle and can help manage stress. The ACG includes good sleep and stress management in the lifestyle changes that can help improve IBS symptoms.

• Not everyone needs to sleep 8–10 hours every night as in the original content. Sleep needs change with age; for most adults, a realistic goal is usually at least 7 hours per night and maintaining relatively consistent sleep and wake times.

Don't just attribute bloating to stress

• Stress can worsen symptoms but should not be assumed to be the sole cause. Abdominal distension and bloating can also be related to constipation, diet, swallowing too much air, intolerance to lactose or other carbohydrates, and many digestive disorders.

• If you have managed stress but bloating and indigestion persist, review your diet, bowel habits, and other triggers. When symptoms are frequent or affect your life, you should talk to a doctor to find the cause instead of just looking for a temporary bloating remedy.

Seek medical attention for unusual symptoms

• If abdominal distension and bloating are accompanied by significant abdominal pain, noticeable changes in bowel habits, unintentional weight loss, or other unusual signs, you should be evaluated by a healthcare professional. Stress management is a supportive measure, not a replacement for diagnosing and treating digestive causes when necessary.

Method 16: When to see a doctor for bloating

Persistent bloating should be investigated

• Abdominal bloating and distension are quite common and usually not serious. However, if symptoms occur frequently, cause discomfort, affect daily life, or change suddenly, you should consult a doctor instead of continuing to try to treat bloating at home. The NIDDK recommends seeing a doctor if gastrointestinal gas symptoms cause distress or are accompanied by abdominal pain, constipation, diarrhea, or unintentional weight loss.

• Abdominal fullness and indigestion can be linked to many causes such as constipation, irritable bowel syndrome (IBS), lactose or fructose intolerance, celiac disease, gastroesophageal reflux, gastroparesis, or gastrointestinal obstruction. Therefore, it should not be assumed that all cases can be treated for bloating by diet changes or over-the-counter medications.

See a doctor early if bloating is accompanied by warning signs

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

  • Persistent or severe abdominal pain.

  • Persistent or frequent vomiting.

  • Persistent diarrhea or constipation.

  • Unintentional weight loss or loss of appetite.

  • Persistent abdominal distension.

  • Difficulty swallowing or painful swallowing.

  • Shortness of breath or chest pain.

  • Tar-like black stools or blood in the stool.

Black or bloody stools require special attention

• Black, tarry, or red bloody stools can be a sign of gastrointestinal bleeding. This is not a symptom that should continue to be self-treated for bloating at home. If bleeding occurs suddenly or is accompanied by dizziness, fainting, shortness of breath, abdominal pain, or severe weakness, immediate medical attention is required.

• Unintentional weight loss should not be ignored when abdominal fullness and indigestion persist. This is one of the signs that prompts doctors to consider causes other than common functional digestive disorders.

Your doctor can find the cause of bloating

• During your visit, the doctor will usually ask about when symptoms appeared, dietary habits, bowel habits, current medications and supplements. You can record what you ate, when abdominal bloating and distension occurred, and any accompanying symptoms before the appointment to provide more accurate information.

• Depending on the case, the doctor may perform an abdominal examination and order blood tests, stool tests, X-rays, or other specialized tests if a specific condition is suspected. Not everyone with bloating needs all of these tests.

Do not just try to relieve symptoms

• Medications or dietary changes can help treat bloating in some cases, but the appropriate approach depends on the cause. For example, people with lactose intolerance may need to reduce lactose, while those with IBS may be advised to adjust their diet accordingly.

• If you have tried changing eating habits, limiting carbonated drinks or gas-producing foods, but abdominal bloating and distension still recur, the next step should be to find the cause rather than continuously eliminating more foods or self-medicating. This is a safer and more sustainable approach to treating bloating.

References

1. Almario, C. V., Ballal, M. L., Chey, W. D., Nordstrom, C., Khanna, D., & Spiegel, B. M. R. (2018). Burden of gastrointestinal symptoms in the United States: Results of a nationally representative survey of over 71,000 Americans. The American Journal of Gastroenterology, 113(11), 1701–1710.
2. Moshiree, B., Drossman, D., & Shaukat, A. (2023). AGA clinical practice update on evaluation and management of belching, abdominal bloating, and distention: Expert review. Gastroenterology, 165(3), 791–800.e3. doi:10.1053/j.gastro.2023.04.039.
3. Lacy, B. E., Cangemi, D., & Vazquez-Roque, M. (2021). Management of chronic abdominal distension and bloating. Clinical Gastroenterology and Hepatology, 19(2), 219–231.e1. doi:10.1016/j.cgh.2020.03.056.
4. National Institute of Diabetes and Digestive and Kidney Diseases. (2021). Symptoms & Causes of Gas in the Digestive Tract. National Institutes of Health.
5. National Institute of Diabetes and Digestive and Kidney Diseases. (2021). Treatment for Gas in the Digestive Tract. National Institutes of Health.
6. National Institute of Diabetes and Digestive and Kidney Diseases. (2021). Definition & Facts for Gas in the Digestive Tract. National Institutes of Health.
7. National Institute of Diabetes and Digestive and Kidney Diseases. (2018). Lactose Intolerance: Treatment. National Institutes of Health.
8. National Institute of Diabetes and Digestive and Kidney Diseases. (2021). Eating, Diet, & Nutrition for Lactose Intolerance. National Institutes of Health.
9. National Institute of Diabetes and Digestive and Kidney Diseases. (2018). Lactose Intolerance. National Institutes of Health.
10. Cotter, T. G., Gurney, M., & Loftus, C. G. (2016). Gas and bloating—controlling emissions: A case-based review for the primary care provider. Mayo Clinic Proceedings, 91(8), 1105–1113. doi:10.1016/j.mayocp.2016.04.017.
11. Zad, M., & Bredenoord, A. J. (2020). Chronic burping and belching. Current Treatment Options in Gastroenterology. doi:10.1007/s11938-020-00276-0.

Content edited by: Rene Lee Nguyen.

Information consulted and verified by expert: Isabella Moore.