How to Quickly Relieve Bloating

Bloating can be uncomfortable and inconvenient. Two main causes—gas buildup in the intestines and water retention in the body—can lead to a swollen belly. However, this issue can be avoided with some improvements in your diet. If you experience severe symptoms that interfere with daily activities, it’s advisable to see a doctor as this could be a sign of a more serious underlying condition.

Use Beano to help the body digest vegetables that produce gas. This medication may also work for other high-fiber foods by reducing gas production during digestion.

• This product is available in liquid form to add to food.
• For best results, add it to food at the beginning of the meal.

Support digestion of lactose if you think you're lactose intolerant. Even if your body can't tolerate lactose, you don't have to give up ice cream or other dairy products. You can take supplements containing lactase enzymes when drinking milk.

• The most common medications are Lactaid or Dairy Ease.

Use Simethicone to break down gas bubbles. These medications are quite popular, though their effectiveness in relieving bloating has not been proven through scientific studies. Nonetheless, these drugs are widely available:

• Gas-X
• Gelusil
• Mylanta
• Mylicon

Try activated charcoal. This traditional remedy has not been scientifically verified for its ability to prevent bloating, but it’s harmless when used in moderation. Many people believe it is effective.

• CharcoCaps
• Charcoal Plus

Consider adding probiotics. Probiotics are beneficial bacteria similar to those naturally found in the digestive tract that aid digestion. They may help reduce bloating related to:

• Difficulty digesting fiber
• Diarrhea
• Irritable bowel syndrome

Avoid greasy foods. Fatty foods slow down digestion, giving them more time to ferment and produce gas in the intestines. Particularly deep-fried foods and fast foods are likely to cause this issue.

• Your body needs some fat to absorb fat-soluble vitamins, but this can easily be achieved with a low-fat diet.
• Get protein from lean sources like lean meats, poultry, fish, and low-fat dairy.
• Although meat and animal products are common sources of protein, you can also get sufficient protein from plant-based sources by combining beans, nuts, and other foods properly.
• Many restaurants cook with high-fat ingredients like cream, whole milk, or butter to add richness, but you can reduce fat intake by cooking at home.

Cut down on gas-producing foods. Certain foods cause gas when digested. Many people experience bloating after eating:

• Beans
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Lettuce
• Onions
• Fruits like apples, peaches, and pears
• Replace these gassy vegetables with others that don’t upset your stomach. You may need to experiment to find what works best for you.

Reduce your fiber intake. Cutting back on high-fiber foods can help reduce gas production during digestion. These foods include whole wheat bread and bran.

• If you've recently increased your fiber intake, try reducing it and then gradually increasing it to allow your body to adjust. This process could take a few weeks.
• If you’re taking fiber supplements, reduce the dose until symptoms improve, then you can slowly increase it to a level your body tolerates.

Monitor the amount of dairy in your diet. Some people become lactose intolerant as they age, leading to bloating.

• If this happens, you might need to reduce dairy products in your diet, such as milk, cheese, ice cream, and frozen desserts.

Eat yogurt daily to nourish beneficial gut bacteria. A healthy gut requires a variety of microorganisms that aid digestion. Consuming fermented dairy products like yogurt or kefir helps maintain beneficial bacteria in the digestive system. This can improve health or prevent conditions that cause bloating, such as:

• Imbalance of gut bacteria after taking antibiotics
• Irritable bowel syndrome

Follow a low-sodium diet. Too much salt causes the body to retain water, leaving you feeling bloated. Reducing salt in your diet not only helps you feel lighter but also lowers the risk of high blood pressure.

• You can typically get enough salt from a healthy diet without adding extra salt to your meals.
• One teaspoon of salt per day is sufficient for an adult. For some people with health issues, this amount may be too much.
• Canned foods, restaurant meals, and fast food often contain high amounts of salt. Try to limit these foods.

Consider whether you have trouble digesting artificial sweeteners. Some people experience bloating and diarrhea due to artificial sweeteners commonly added to many foods. If you suspect this is the case, check the ingredient list carefully. Common sweeteners found in chewing gum and candies include:

• Sorbitol
• Mannitol
• Xylitol

Boost your digestive health by drinking enough water. Drinking sufficient water helps flush toxins from your body, softens stool to prevent constipation, and aids in the digestion of fiber.

• The amount of water needed depends on activity levels, the climate where you live, and your diet.
• If you're feeling thirsty, your body is signaling that you need more water. Drink water immediately.
• If you rarely urinate, or your urine is consistently dark or cloudy, that’s a sign of dehydration.

Maintain health through physical exercise. Exercise is beneficial for both your physical and mental health. It strengthens your body, helps control weight, boosts metabolism, and improves digestion.

• Aerobic exercises increase your heart rate and promote movement in the intestines. Great and fun activities include running, brisk walking, swimming, and other sports.
• For the best results, aim to exercise for 75 minutes each week, spread across several days.

Avoid consuming too much beer or carbonated drinks. These beverages release carbon dioxide, which can lead to bloating in the intestines.

• The amount considered excessive varies for each individual, but it's best to avoid overindulging.
• Excessive alcohol consumption can increase the risk of digestive system cancers, pancreatitis, liver disease, and other related issues.

Quit smoking. Smoking can cause you to swallow air, increasing the risk of various other health issues. Even if you’ve been smoking for years, quitting will still improve your health and make you feel better. Smoking increases the risk of digestive-related cancers in:

• Esophagus
• Mouth
• Bladder
• Pancreas
• Kidneys
• Liver
• Stomach
• Intestines

Avoid swallowing air. People can swallow air without even realizing it. Common situations include:

• Eating too quickly. The best way to prevent this is to slow down and chew your food thoroughly. It will also make your meals more enjoyable.
• Chewing gum. When chewing gum, your body produces saliva, which forces you to swallow more often, inevitably swallowing air along with it.
• Sucking on hard candies. This also stimulates saliva production and makes you swallow more.
• Drinking through a straw. Using a straw increases the likelihood of swallowing more air.

Prevent constipation by eating smaller meals throughout the day. Constipation can block the release of air from your body, leading to bloating.

• The longer waste stays in your body, the more it ferments, creating gas.
• Smaller meals help prevent your body from becoming overloaded and keep things moving smoothly.

Take time to relax. Stress can trigger the release of stress hormones, which may disrupt your digestive process. Try to relax after meals to improve digestion. Here are several methods to help you unwind until you find the best one for you:

• Look at peaceful images
• Practice progressive muscle relaxation by tensing and releasing different muscle groups
• Meditation
• Yoga
• Massage
• Tai Chi
• Music or art therapy
• Deep breathing

Enhance overall health by getting enough sleep. Lack of sleep causes physical stress and can hinder digestive functions. Adequate sleep can strengthen your ability to cope with stress.

• Try to sleep for at least 7 to 8 hours each night. Some individuals may need up to 10 hours of sleep.

Protect mental health by maintaining strong social connections. Regular social interactions help you relax, reducing the risk of overwhelming stress.

• Stay in touch with important people in your life through letters, phone calls, or in person. Social media can also help maintain connections and even meet new people.
• If you feel lonely or isolated, consider joining a support group or consulting a therapist.

See a doctor if your bloating is severe and interferes with daily activities. Passing gas up to 20 times a day is generally not a concern. However, certain symptoms may indicate a more serious issue:

• Severe, persistent pain
• Blood in stool or black-colored stool
• Severe diarrhea or constipation
• Weight loss
• Chest pain
• Persistent nausea

Don't ignore serious symptoms. Sometimes, people may dismiss their symptoms as simple bloating, but it could actually be a sign of a more serious condition such as:

• Heart disease
• Gallstones
• Appendicitis
• Irritable bowel syndrome
• Bowel obstruction

Be prepared for a doctor's examination. The doctor will ask about your eating habits and perform a health check-up.

• The doctor will check if your abdomen is swollen and may tap on it to listen for hollow sounds, which could indicate trapped gas inside.
• Be honest with the doctor about your eating habits and medication history.
• Inform the doctor about any medications that might cause water retention in your body.