How to Reduce Bloating and Abdominal Discomfort

Bloating and abdominal distension are natural results of the body's digestive process breaking down food. When the gas cannot escape through burping or flatulence, it accumulates in the digestive system, causing bloating. You can manage this condition by modifying your eating habits and taking medication to address the symptoms.

Avoid trapping gas inside your body. Many people try to hold in flatulence due to embarrassment, but this is actually a necessary bodily function to release byproducts of digestion. If you keep the gas in, it will cause more pain and discomfort. Instead of holding it in, look for a convenient place to let it out.

• If you experience sudden bloating or abdominal discomfort in public, find a restroom and wait there for the pain to subside.
• If you're having trouble passing gas, try changing positions to help release the gas. Lie down and relax your muscles until the pressure in your stomach and intestines decreases.
• Getting your body moving is also helpful. You could take a brisk walk around the neighborhood or walk up and down stairs to help push the gas out.

Apply a hot compress with a cloth or heat pack. To quickly relieve the pressure in your stomach caused by bloating and discomfort, lie down and place a hot water bottle or hot compress on your abdomen. Wait for the heat and weight of the compress to help release gas from your body and reduce the pressure in your stomach.

Drink peppermint or chamomile tea. Both peppermint and chamomile are known for their digestive properties and can help alleviate stomach pain. You can buy peppermint or chamomile tea bags, or use fresh peppermint leaves or dried chamomile flowers. Brew the tea in hot water and drink it to relieve bloating and abdominal discomfort instantly.

Eat a small amount of garlic. Garlic has digestive-stimulating properties and can help reduce bloating and discomfort. Garlic supplements are available at health food stores, but fresh garlic works faster.

• Try garlic soup, as the warm liquid helps garlic enter your body more quickly. Crush a few cloves of garlic and sauté them with olive oil on the stove. Pour in chicken broth or vegetable stock and simmer for a few minutes. Eat while hot.
• Avoid consuming garlic with other foods that might cause excessive gas or bloating. For the best results, eat garlic alone or in soup form.

Take over-the-counter anti-bloating medication. If you're suffering from bloating and discomfort, medications formulated to prevent bloating may not be effective. Choose medications that help break down gas bubbles, reducing pressure in your intestines and stomach.

• Medications containing simethicone can help reduce gas buildup.
• Activated charcoal is also believed to help alleviate bloating. Activated charcoal is available at health food stores and pharmacies.

Avoid foods that cause excessive gas production in your body. Gas is produced when carbohydrates that are undigested in the small intestine are fermented by bacteria in the large intestine. Certain foods can trigger this more severely in some people. If you're frequently experiencing bloating and discomfort, you may need to limit or avoid the following foods:

• Beans. Black beans, kidney beans, lima beans, peas, and other types of beans tend to produce gas. Beans contain oligosaccharides, a type of sugar the body cannot break down, which remains undigested and causes bloating in the small intestine.
• Fruits and vegetables high in fiber. Fiber is beneficial for health, but since it's indigestible, it can be a major cause of bloating. Pay attention to which fruits and vegetables cause you the most issues. Cabbage, broccoli, and other cruciferous vegetables often produce more gas than other types of veggies.
• Dairy products. Cow’s milk contains lactose, which many people struggle to digest. You should avoid milk, cheese, cream, and other dairy items. Goat’s milk is considered easier to digest, so you may want to try substituting it.
• Artificial sweeteners. Sorbitol, mannitol, and other artificial sweeteners can lead to bloating in many individuals.
• Carbonated beverages. The bubbles in soda can result in bloating as air gets trapped in the stomach.

Change the order of your meal courses. When you start eating, your body naturally produces hydrochloric acid, which aids in protein breakdown. If you consume carbohydrates first, the hydrochloric acid will be used up before your body processes the protein consumed later. Undigested protein can ferment, leading to bloating and discomfort.

• Instead of starting with rice, bread, or salad, begin with some meat, fish, or other protein-rich dishes.
• If you continue to face digestion issues, consider taking hydrochloric acid supplements available at health food stores. Take these after meals to assist digestion while your body is processing the food.

Chew thoroughly while eating. Chewing is the first step in digestion, where your teeth and saliva break down food. Make sure to chew each bite properly to reduce the workload on your stomach and intestines, which can help prevent fermentation and gas buildup.

• Try chewing each bite 20 times before swallowing. Put down your chopsticks after each bite to slow down your eating pace.
• By eating slowly, you can also avoid swallowing excess air, which can help reduce bloating and burping.

Consume fermented foods. Smooth digestion requires support from beneficial bacteria. Humans have known for ages the importance of adding foods with good bacteria to their diet.

• Yogurt contains probiotics, which are common beneficial bacteria that support digestion. Kefir is also a fermented milk product that is easy to digest.
• German sauerkraut, kimchi, and other fermented vegetables are also helpful options.

Use digestive enzymes. Digestive enzymes can help break down difficult-to-digest components in beans, fiber, and fats that may cause bloating and discomfort. Try to identify which foods tend to cause problems and choose the right enzyme supplement for your needs.

• If you struggle with beans, consider using Beano, which contains the necessary enzyme to digest oligosaccharides.
• It’s best to take digestive enzymes before meals, not after, so that your body is prepared to digest the food as it is consumed.

Identify the frequency and severity of symptoms. Occasional bloating and abdominal discomfort is common, especially after eating known triggers such as beans or ice cream. However, if you experience daily abdominal pain due to bloating, the problem may have exceeded what can be managed through dietary adjustments alone.

• Irritable Bowel Syndrome (IBS) affects the large intestine, causing cramps and diarrhea triggered by certain foods.
• Celiac Disease is a digestive disorder caused by the consumption of gluten, a protein found in wheat, barley, and rye-based products.
• Crohn’s Disease is an inflammatory bowel disorder that can worsen if not properly treated.

Seek medical care. If you experience bloating and discomfort every day, contact your doctor to discuss potential causes and solutions. Since this condition is often related to food, it's important to discuss your dietary habits and lifestyle with your healthcare provider.