Most bloating resolves with a combination of dietary changes, simple physical movement, and attention to how you eat. The fix depends on what’s causing it, and bloating usually comes down to one of three things: excess gas production, heightened sensitivity in your gut, or your body holding onto water. Here’s how to address each one.
Why Your Stomach Feels Bloated
Understanding the cause helps you pick the right remedy. The two most common triggers for gas-related bloating are bacterial overgrowth in the small intestine and difficulty digesting certain carbohydrates. Both lead to excess fermentation, which stretches your intestinal tract with gas.
But here’s something surprising: many people who feel bloated actually produce normal amounts of gas. The problem is how their body perceives it. Anxiety, depression, and hypervigilance can amplify signals between the gut and brain, making normal digestion feel uncomfortable. If your bloating seems out of proportion to what you’ve eaten, this brain-gut connection may be a factor.
A third mechanism involves how your body physically handles gas. Normally, your diaphragm and abdominal wall muscles coordinate to clear gas efficiently. In some people, the diaphragm contracts when it shouldn’t, and the abdominal muscles relax, letting the belly protrude even when gas levels are normal.
Cut the Foods That Ferment Most
Certain foods are notorious for producing gas because they contain short-chain carbohydrates (called FODMAPs) that ferment rapidly in your gut. The biggest offenders include dairy-based milk, yogurt, and ice cream; wheat-based products like bread, cereal, and crackers; beans and lentils; vegetables such as onions, garlic, artichokes, and asparagus; and fruits like apples, cherries, pears, and peaches.
You don’t necessarily need to eliminate all of these permanently. A low-FODMAP approach typically involves removing these foods for two to six weeks, then reintroducing them one at a time to identify your personal triggers. Many people find they can tolerate some of these foods in smaller portions once they know which specific ones cause problems.
Watch How You Eat, Not Just What
Every time you swallow food or liquid, you also swallow air. That air collects in the upper stomach and can cause belching, flatulence, and pain. Eating quickly, talking while chewing, drinking through straws, and chewing gum all increase the amount of air that ends up in your digestive tract. Slowing down your meals and chewing thoroughly is one of the simplest, most underrated fixes for bloating.
Carbonated drinks add gas directly to your stomach. If you’re bloated regularly and drinking sparkling water or soda throughout the day, that’s an easy variable to eliminate first.
Reduce Your Sodium Intake
Salt-related bloating works differently from gas. Sodium causes your body to retain water, and that fluid can accumulate in your abdomen. A study from Johns Hopkins found that high-sodium diets increased the risk of bloating by about 27 percent compared to low-sodium versions of the same diet. Processed foods, restaurant meals, and canned soups are the biggest sodium sources for most people. Cooking at home and reading labels can make a noticeable difference within a few days.
Add Fiber Slowly
Fiber is essential for healthy digestion, but increasing it too fast is one of the most common causes of new bloating. Your gut bacteria need time to adjust. Add fiber gradually over a few weeks rather than suddenly loading up on vegetables, beans, or supplements.
The type of fiber matters too. Soluble fiber dissolves in water and forms a gel that slows digestion, which can help with loose stools but may temporarily increase fullness and bloating. Insoluble fiber doesn’t dissolve; it adds bulk and helps move material through your system, which generally reduces constipation-related bloating. Most plant foods contain both types, but if constipation is your main issue, prioritize insoluble sources like whole grains, nuts, and leafy greens.
Over-the-Counter Options
Simethicone (sold as Gas-X or Mylicon) works by breaking up gas bubbles in your digestive tract so they’re easier to pass. It’s taken after meals and at bedtime, up to four times a day. It won’t prevent gas from forming, but it can relieve the pressure and discomfort once it’s already there.
Enzyme-based products like alpha-galactosidase (Beano) take a different approach. They help your body break down the complex carbohydrates in beans and vegetables before bacteria can ferment them. You take these with your first bite of a problem food, not after symptoms start.
Peppermint oil capsules are another option with solid evidence behind them. The recommended dose is one capsule three times a day, taken 30 to 60 minutes before eating. You can increase to two capsules per dose if needed. The capsules need to be swallowed whole (not chewed) so the oil releases in your intestines rather than your stomach, where it can cause heartburn. If you also take antacids, leave at least two hours between them and peppermint oil.
Probiotics That Target Bloating
Not all probiotics help with bloating. The strain with the strongest clinical evidence is Bifidobacterium infantis 35624. In a well-known trial published in the Lancet’s clinical medicine journal, this strain at a medium dose produced a meaningful improvement in bloating, with 62 percent of participants responding compared to 42 percent on placebo. Interestingly, higher doses didn’t perform better, suggesting more isn’t always more with probiotics.
A systematic review found that six single-strain probiotics and three probiotic mixtures showed significant benefits for at least one symptom related to irritable bowel syndrome, including bloating. The challenge is that most commercial probiotic products don’t contain the specific strains tested in clinical trials. Look for products that list the exact strain (including the number after the species name) on the label.
Physical Movement That Helps
Gentle movement can physically help gas move through your intestines. You don’t need an intense workout. A 10 to 15 minute walk after eating is often enough to stimulate digestion and prevent gas from pooling.
Specific yoga poses are particularly effective because they compress and release the abdomen. The wind-relieving pose (lying on your back and hugging one knee to your chest) relaxes the bowels and helps you pass trapped gas. A seated spinal twist massages the intestines and increases movement in the digestive tract. Child’s pose creates light compression on the stomach that can activate digestion. Even a simple forward fold compresses the digestive organs and stimulates circulation. Try holding each pose for 30 seconds to a minute, repeating on both sides where relevant.
When Bloating Signals Something Bigger
Occasional bloating after a big meal or a high-fiber day is normal. But bloating that gets progressively worse, lasts more than a week, or comes with persistent pain deserves medical attention. Red flags include unintentional weight loss, fever, vomiting, bleeding, or signs of anemia like unusual fatigue or pale skin. These symptoms can point to conditions like celiac disease, ovarian issues, or inflammatory bowel disease that need specific treatment beyond dietary changes.