How to Get Rid of Bloating

Bloating and uncomfortable abdominal distension are two of the most commonly reported symptoms to gastrointestinal doctors, the Journal of Clinical Gastroenterology and Hepatology. Bloating encompasses a variety of uncomfortable feelings, including trapped gas, abdominal pressure, and bloating, while bloating is an increase in abdominal prominence. The two often coexist, and unfortunately no single treatment has been universally and consistently successful. So, if you’re looking to specifically get rid of gas (which doesn’t always mean getting rid of gas), it’s going to take some trial and error considering your lifestyle, health, and diet. That being said, there are some tried-and-true remedies worth trying when that post-meal balloon feeling hits.

How to get rid of flatulence

Be aware and avoid trigger foods

“Often people can avoid most problems by reducing or eliminating one or two foods or ingredients,” says Dr. Erin Hendriks, board-certified physician and functional medicine practitioner at Salvo Health. Keeping a food journal and documenting how you feel after meals can help you identify what makes you gross. A 2020 study published in The American Journal of Gastroenterologyfor example, found that a diet high in salt and fiber increases the risk of bloating in both men and women.

move around

Movement keeps things moving. “Try gentle movements like walking or yoga,” says Hendriks. Exercise can help release trapped gas, and a 2021 study of 94 people confirmed this.

Drink peppermint tea or take a peppermint capsule

“Peppermint, whether in an enteric-coated capsule or as a tea, can be used as needed and is very effective against stomach cramps and bloating,” says Hendriks. A meta-review and analysis published in the Journal of Clinical Gastroenterology found it particularly helpful in treating symptoms of irritable bowel syndrome (IBS), including bloating.

Eat smaller portions, slower

If you tend to gulp a lot of air while eating (which is more likely when you’re eating quickly), it can lead to gas and bloating, also known as aerophagia. While burping usually gets rid of that excess air, slowing down the bite can help prevent all of this from happening in the first place.

Use a probiotic

Probiotics are microorganisms that help keep your gut microbiome healthy and balanced, keeping you regular and ideally less bloated. A 2018 systematic review of probiotics for treating lower gastrointestinal symptoms was found to help reduce gas and bloating and improve bowel movement frequency.

Increase your fiber and water intake

Bloating is a symptom of constipation. In this case, plenty of water and fiber are necessary to push food through your gastrointestinal tract. (Yes, to a lot of Fiber can cause bloating, as research shows earlier, but your body needs enough to keep you regular.)

reduce gluten

According to the Cleveland Clinic, people with gluten intolerance and severe celiac disease often experience gas and bloating after eating. That makes gluten a crucial ingredient to look out for when monitoring trigger foods, and it may be worth reducing your diet when trying to find what works for you.

Try gas medicine

In a pinch, gas medications like Gas-X can help relieve pressure and release pent-up gas with a key ingredient called simethicone, which encourages tiny bubbles of gas to fuse together so you can expel them more easily and find relief.

Kayla Blanton is a freelance writer covering all things health and nutrition for men’s health, women’s health and prevention. Her hobbies include constantly sipping coffee and pretending to be a chopped contestant while cooking.