How to Get Rid of Bloating Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Weight Management Eat Well Strategies How to Get Rid of Bloating By Angela Haupt Angela Haupt Angela Haupt is a freelance journalist specializing in health, wellness, and nutrition. Learn about our editorial process Updated on July 21, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Tyra Tennyson Francis, MD Medically reviewed by Tyra Tennyson Francis, MD Tyra Tennyson Francis, MD, is a board-certified family medicine physician and currently serves as the medical director of an outpatient clinic. Learn about our Medical Review Board Print Getty Images / LaylaBird Table of Contents View All Table of Contents Common Causes of Bloating How to Get Rid of Bloating How to Prevent Bloating Foods That May Cause Bloating Exercise and Bloating No one likes to feel bloated. A full, tight abdomen is uncomfortable, often painful if the bloating does not begin to decrease. Research suggests that bloating affects about 16% to 19% of the general population. Fortunately, there are ways to get rid of and prevent it. Knowing what causes bloating, and foods that may trigger it, is a great place to start. Common Causes of Bloating Gas “The most common cause of bloating is gas, especially after eating,” says Los Angeles-based nutritionist Carrie Gabriel MS, RDN, owner of Steps2Nutrition. “When undigested food gets broken down or air is swallowed, gas builds up in the digestive tract.” That, in turn, can cause those uncomfortable bloating symptoms. Eating or Drinking Too Quickly This is a common culprit of bloating, Gabriel says. When you chew too quickly, you swallow lots of air, which can cause excess flatulence and bloating. The solution? Chew mindfully instead of inhaling your meal. Excessive Gum Chewing It may be small and seemingly innocuous, but your gum could be leading to bloating, Gabriel says. This is because chewing gum can cause you to swallow pockets of air, which leads to gas and other unpleasant side effects. Constipation If you're straining to start a bowel movement or notice your stool looks like rocks and pebbles, you may be constipated. Constipation is a common reason why people experience stomach pains and bloating. The longer constipation lasts, the worse your symptoms will be. Medical Causes Sometimes, underlying conditions cause persistent bloating. These include: Irritable bowel syndrome Celiac disease Small bowel bacterial overgrowth Gastroesophageal reflux disease Dumping syndrome Ovarian cancer How to Get Rid of Bloating Take a Walk Movement of any kind helps reduce bloating, Gabriel says. So after enjoying a big dinner, lace up your sneakers and head out for a 30-minute walk. Take Digestive Enzyme Supplements Your body needs certain elements to digest the food you eat, says Carrie Lam, MD, FAAMFM, ABAARM, a primary care doctor at Lam Clinic in Tustin, California. "Digestive enzymes ensure optimal absorption of the nutrients entering your stomach," she says. "Different enzymes are needed to digest different foods along the digestive tract. If your body is lacking these enzymes, digestion can be impaired leading to bloating and other potential issues." You can buy bottles of digestive enzyme supplements at most health stores. Some of the most well-known products include Beano and Lactase. Try Peppermint Oil You can buy peppermint oil in supplement form. Research indicates that it can reduce symptoms of IBS, including bloating. It's a "safe and effective short-term treatment," according to the authors of a review published in the Journal of Clinical Gastroenterology. Take Probiotics Studies have found that taking probiotics can help reduce gas and bloating in people with digestive problems. How to Prevent Bloating in the Future Practice Mindful Eating Turn off the TV and concentrate on the food in front of you, Lam suggests. This is a form of meditation, she says, and it's "also the healthiest way for your body to digest food properly." Eat slowly to avoid swallowing too much air, which, again, can lead to bloating. Change Your Diet According to John Hopkins Medicine, this is often the first step in treatment for bloating. Many people find success with a low-FODMAP diet (which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). These are found in: Oligosaccharides: wheat, onions, garlic, beansDisaccharides: lactose in milk and ice creamMonosaccharides: apples and pearsPolyols: chewing gum and candies Cut Back on Carbonated Beverages—and Use a Straw The carbonation in fizzy drinks like soda can cause bloating. Gabriel suggests drinking through a straw, which can be helpful because you'll naturally drink much more slowly. Hydrate Properly Watch your water intake closely, Lam says. You’ll want to stay hydrated to avoid bloating, but when you drink is important, too: Drinking too much water with meals will dilute important stomach acids needed to break down food, she says. It's important to drink plenty before and after you eat. "If you become dehydrated, your body retains water until the next time it’s needed," Lam says. This can cause bloating in your abdominal area, as well as in other parts of your body, like your ankles. Keep a Journal Keeping track of what you eat and how you feel afterward can help pinpoint what's causing your body discomfort, Lam says. "Certain foods? Beverages?" Or maybe it's stress or a combination of a few factors. She suggests writing down everything you eat and drink "so you can begin to correlate food triggers with bloating." Then, when you figure out what's causing your symptoms, you can work to eliminate it or reduce the food from your diet. Foods That May Cause Bloating Dairy Dairy products contain lactose, which is a type of sugar, says Jesse P. Houghton, MD, senior medical director of Gastroenterology at Southern Ohio Medical Center. It's very common to have some degree of lactose intolerance, which means our bodies struggle to effectively digest this sugar. That can lead to bloating, cramping, and diarrhea. If you're worried about bloating, be mindful of how much dairy—such as milk, cheese, and ice cream—you consume. Legumes Dry beans and lentils contain high amounts of the dietary fiber raffinose. That means that eating lots of them can result in gas that causes bloating. Cruciferous Vegetables Broccoli, cauliflower, cabbage, and Brussels sprouts can all cause bloating, Houghton says. But they're packed with valuable fiber, so don't avoid them entirely. Instead, write down how these veggies impact your symptoms; if you notice a link to bloating or gas, you might then want to cut back. Cooking them instead of eating them raw can also help. High-Fat Foods According to the Cleveland Clinic, doctors often suggest laying off high-fat foods like fried chicken or onion rings. Such choices can lead to bloating because they take a long time to digest. Go with leaner options instead, such as grilled chicken or fish. Carbonated Beverages When you're gulping a soda, you're likely to take in excess air, which can contribute to bloating. High Fructose Corn Syrup This ingredient, which is commonly used in soda and fruit drinks, and even in bread, can cause bloating when consumed in large quantities. The same is true for other sweeteners, such as fructose and sorbitol, Houghton says. Exercise and Bloating Exercise can be a great way to combat bloating. One study found that mild physical activity reduced symptoms in individuals who had chronic illnesses that caused regular bloating. "All exercise and movement can help reduce bloating by moving built-up gas through your digestive tract," Gabriel says. "Cardio specific-movement like walking or even light jogging can deflate your bloat." Typically, just 30 minutes will do the trick. A Word From Verywell Bloating is uncomfortable, but usually can be resolved by dietary or lifestyle changes. If making these changes does not result in decreased bloating, discuss the issue with a healthcare professional. 7 Foods That Cause a Bloated Belly 9 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Kamboj AK, Oxentenko AS. Workup and management of bloating. Clinical Gastroenterology and Hepatology. 2018;16(7):1030-1033. doi:10.1016/j.cgh.2017.12.046 Bloating: causes and prevention tips. Johns Hopkins Medicine. Abdominal bloating. Medlineplus Medical Encyclopedia. Khanna R, MacDonald JK, Levesque BG. Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis. J Clin Gastroenterol. 2014;48(6):505-512. doi:10.1097/MCG.0b013e3182a88357 Hungin APS, Mulligan C, Pot B, et al. Systematic review: probiotics in the management of lower gastrointestinal symptoms in clinical practice -- an evidence-based international guide. Aliment Pharmacol Ther. 2013;38(8):864-886. doi:10.1111/apt.12460 Bloating: causes and prevention tips. John Hopkins Medicine. Lacy BE, Gabbard SL, Crowell MD. Pathophysiology, evaluation, and treatment of bloating. Gastroenterol Hepatol (N Y). 2011;7(11):729-739. Feel bloated? 5 odd reasons for your stomach pain. Health Essentials from Cleveland Clinic. Villoria A, Serra J, Azpiroz F, Malagelada J-R. Physical activity and intestinal gas clearance in patients with bloating. Am J Gastroenterol. 2006;101(11):2552-2557. doi:10.1111/j.1572-0241.2006.00873.x By Angela Haupt Angela Haupt is a freelance journalist specializing in health, wellness, and nutrition. She was previously the Managing Editor of Health at U.S. News & World Report. Angela is a regular contributor with The Washington Post and has written for publications such as Women’s Health magazine, USA Today, and Newsday. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles 8 Ways to Naturally Digest Food Faster Digestive Enzymes: Are They Worth Trying? 10 Natural Remedies to Relieve Nausea 10 Questions New Runners Ask Why These Foods Make You Gassy 7 Foods That Cause a Bloated Belly The Dangers of Flat Tummy Tea Can this diet solve your acid reflux once and for all? Home Remedies For IBS What is Water Weight and Do I Need to Get Rid of It? The 6 Best Fiber Supplements of 2022, According to a Dietitian Tips for Easing Low-Carb Constipation Diet Tricks and Exercises to Improve the Appearance of "Cankles" Weight Changes and Improved Energy Levels on a Gluten-Free Diet Dehydration: Causes, Signs, and How to Prevent It The 5 Best Greens Powders of 2022, According to a Dietitian When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All