Trying an elimination diet such as the low FODMAP diet might help a person exclude specific foods that are causing bloating. However, this should be done in consultation with a doctor or a dietician. FODMAPs are a type of carbohydrate that occurs in many different foods.

A meta-analysis of 12 studies found that eating low-FODMAP foods reduced IBS symptoms by a mean of 45 percentage points. Food intolerances are responsible for many cases of bloating. They can lead to excessive gas in the digestive tract. Bloating is common in people who have lactose intolerance and are unable to digest the lactose sugar in dairy products.

Autoimmune intolerance to gluten, known as celiac disease , is another potential culprit. For people whose bloating happens after meals, keeping track of food and drink intake for several weeks should help to determine whether specific foods are responsible.

The Centers for Disease Control and Prevention CDC provide a food diary template to help people to get started. Some supplements, such as iron, can cause constipation and other symptoms of indigestion. This can increase bloating. Medications may also cause side effects that affect GI function or cause indigestion.

If this happens, a doctor or pharmacist can suggest alternatives that are more gentle on the digestive tract. Although it is not common, bloating and swelling of the abdomen can signify a severe medical condition.

Liver disease, inflammatory bowel disease, heart failure , kidney problems, and some types of cancer can cause bloating. Bloating that continues for days or weeks may indicate a health issue that needs medical attention. It is advisable to speak to a doctor about ongoing bloating that does not go away over time.

A person could gain a pound or two when bloated due to not passing stool, but this is usually not significant weight gain and will go down once the bloating subsides. Instead of other drinks like sodas, which can make bloating worse, water is a much better alternative.

It can help reduce both bloating and constipation. Various remedies can help a person to relieve bloating quickly. These include trying gas relief capsules, abdominal massages, and exercises such as walking and yoga poses.

Ultimately, the outlook for bloating depends on the underlying cause. Most of the time, bloating is due to minor issues that lifestyle changes or OTC treatments can resolve. People should see a doctor if bloating is ongoing or occurs with other symptoms. Determining the underlying cause of bloating and other digestive issues is the first step to getting treatment and feeling better.

This article looks at some of the conditions that can cause bloating, some foods that may help or worsen symptoms, and some other tips to help reduce….

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Eighteen ways to reduce bloating.

Medically reviewed by Danielle Hildreth, RN, CPT — By Jennifer Berry — Updated on January 9, Why bloating happens Quick tips Long-term solutions When to see a doctor FAQs Outlook Bloating can cause discomfort, but there are many ways to reduce it.

Why am I so bloated? What relieves bloating fast? Long-term solutions for bloating. When to see a doctor. Frequently asked questions. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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How gastric bypass surgery can help with type 2 diabetes remission. Atlantic diet may help prevent metabolic syndrome. How exactly does a healthy lifestyle help prevent dementia? Related Coverage. What to eat and what to avoid to reduce bloating Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT.

What foods and drinks can reduce bloating? Medically reviewed by Kim Rose-Francis RDN, CDCES, LD. Seven tips for relieving period bloating. Medically reviewed by Debra Sullivan, Ph. What causes abdominal bloating? Lactose is a sugar found in milk. Your body needs an enzyme called lactase to break down lactose.

This may lead to bloating, stomach pain , increased flatulence , and belching. If you suspect you have lactose intolerance, reducing your dairy intake may help. What are some lactose-free foods? Lactose intolerance causes multiple digestive symptoms, including bloating.

Constipation can lead to bloating because it can slow the outlet of gas as well as feces. Also, the longer certain substances spend in the gut, such as lactose, the more fermentation by bacteria can take place, increasing the amounts of gas. Ways of managing constipation include:.

Get some tips for fast constipation relief. Constipation may cause or exacerbate symptoms of bloating. Increased fiber and fluid intake, as well as physical activity, are effective natural treatments.

Bloating is a common symptom of IBS, along with abdominal discomfort , diarrhea, and constipation. Research has suggested that limiting certain carbs — fermentable oligosaccharides, disaccharides, monosaccharides, and polyols FODMAPs — may reduce bloating and other IBS symptoms.

Foods high in FODMAPs include:. In a low FODMAP diet , you will eliminate certain foods for several weeks then gradually reintroduce them, monitoring their effect.

FODMAPS are poorly digested fermentable short-chain carbs found in a wide variety of foods. They ferment in your large intestine, producing gas. A low-FODMAP diet may relieve bloating in some people.

Some research suggests probiotics may help reduce bloating and other digestive symptoms by boosting the number and types of healthy bacteria in your gut. In turn, this may reduce bloating and other symptoms common to IBS.

They are available as supplements but also occur naturally in some foods , such as:. Still, most studies have focused on people with IBS, and the evidence is mixed. The results may depend on individual factors and the types of probiotic strains they consume.

What are the best probiotic supplements? Probiotics may improve the bacterial environment in your gut, which may counteract bloating — especially if you have IBS.

Eating large meals and salty or fatty foods may contribute to bloating in the following ways :. Reducing portion sizes and limiting your intake of foods high in salt and fat — such as fried foods , chips, and chocolate — may help manage bloating. Get some tips on managing portion size. Large meals and foods high in salt or fat may contribute to bloating by increasing the production and retention of gas and water in your bowels.

Limiting your portion sizes and your intake of foods high in salt and fat may relieve symptoms. Peppermint as supplements or in other forms may help with digestion.

In , for instance, 72 people with IBS took mg of peppermint oil capsules three times per day for 4 weeks. They reported improvements in bloating and other symptoms.

Some evidence indicates that peppermint oil combats bloating and distension in people with IBS, but more research is necessary. Swallowing excessive amounts of air, known as aerophagia , can cause bloating.

Avoiding rapid eating, chewing gum, and carbonated drinks may reduce bloating by lowering the amount of gas in your gut. Light exercise, such as walking or cycling , may help reduce bloating after meals, according to some research from that focused on people with IBS.

Additionally, regular exercise can help manage stress , a risk factor for bloating and other abdominal symptoms. Other benefits of exercise include weight management and a lower risk of heart disease and other chronic conditions.

Current guidelines recommend doing at least minutes per week of moderate-intensity exercise, such as brisk walking. Light exercise like walking or cycling may help clear gas from your bowels and stomach, thereby reducing bloating.

Rapid weight gain can occur for various reasons and may increase the risk of bloating. This may be due to visceral emotional changes linked to digestion through the gut-brain axis, which links digestive functions with those of the brain.

They can advise on weight management strategies and may investigate to see if there is an underlying cause. Recent weight gain can lead to bloating. Bloating often involves a physiological reaction in the digestive system.

Typically, when you eat, your diaphragm rises and the front wall of your stomach contracts to create more space without pushing out your belly.

When bloating happens, the diaphragm — a muscle just below the ribs — presses down on the stomach, causing it to protrude. This technique enables you to see how your muscles are reacting on a screen.

Some research suggests it may help you retrain your muscles to prevent bloating. Biofeedback is a therapy that helps retrain these muscles to relax and relieves the symptoms of bloating and distension. Taking some light exercise, such as a walk, after eating may help reduce bloating in the short term.

Water can help reduce the risk of constipation, which can be a cause of bloating. It is also beneficial for overall health. Instead, wait for 1 hour after eating to have a drink of any kind. Maintaining a healthy diet and weight, promoting good bowel habits, and getting regular exercise may help reduce bloating.

If specific foods appear to trigger bloating, avoiding or eliminating these foods may help. If you have IBS, a low FODMAP diet — and potentially products like probiotics or peppermint oil — may be helpful.

Bloating usually subsides as your body digests food, while additional body fat gain persists over time. When the bloating goes down you will not notice that your weight is lower.

If you lose body fat , you should see your weight fall. Bloating has been linked to recent weight gain and often affects people with obesity, but there is no evidence that it leads to weight gain.

Bloating is a common condition caused by a wide range of dietary, lifestyle, and health factors. If you need help finding a gastroenterologist, then check out our FindCare tool here. Try this today: I always find that a light walk after eating helps reduce bloating and is a great way to get in some exercise and fresh air.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Endometriosis and IBS can occur together. Since they have similar symptoms, it may be difficult for your doctor to know which you have or if you have….

Small carbohydrates called FODMAP are responsible for all sorts of digestive concerns. A low FODMAP diet can help reverse them. While peppermint tea is often enjoyed for its flavor, it may also have several positive effects on health. Here are 12 science-backed benefits of….

Certain yoga poses can position the muscles in the abdomen in a way that encourages the release of excess gas from the GI tract. This can reduce bloating. Learn more about yoga poses for flatulence. Peppermint oil capsules may also be helpful for indigestion and related gas.

Manufacturers usually market them as a treatment for the symptoms of irritable bowel syndrome IBS , but people without IBS can also use them to relieve bloating. Peppermint works by relaxing the intestinal muscles, which allows gas and stool to move along more effectively. People should always follow the instructions on the packet.

Anyone who is prone to heartburn may need to avoid peppermint. Simethicone pills and liquid are anti-gas medications that can help to move excess air out of the digestive tract. It is essential to always take medication according to the instructions on the label.

Massaging the abdomen can help to get the bowels moving. A massage that follows the path of the large intestine is especially helpful. People can follow the steps below to do this:. A study from tested the effectiveness of supplements containing a combination of fennel and curcumin essential oil in people with mild-to-moderate IBS.

After 30 days, people reported an improvement in their IBS symptoms, including bloating and abdominal pain. People should not consume essential oils without speaking to a doctor first. This is because some formulations may be toxic or can interfere with medication, and there is no regulation of dosages.

The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating.

Quick fixes are not always effective for some causes of bloating. However, people who have frequent bloating may find that certain lifestyle changes can tackle the causes and reduce bloating over time. Eating more fiber helps to prevent constipation and bloating.

However, it is important to bear in mind that eating too much fiber or increasing fiber intake too quickly can cause even more gas and bloating. Most nutritionists recommend that adults eat about 18—38 grams g of fiber a day. When increasing fiber intake, it is best to start slowly and increase the intake over several weeks to allow the body to adjust to this change in the diet.

Fizzy, carbonated drinks contain gas that can build up in the stomach. The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling and bloating in the stomach. The sugar alcohols in gum can cause bloating in some people.

Swallowing air while chewing also may lead to bloating and gas pain. People can use ginger mints or peppermints to freshen their breath instead. Exercise helps your body move stool and gas out of the colon and may make bowel movements more regular.

Exercise also releases extra sodium from the body through sweating, which can help to relieve water retention. It is vital to drink plenty of water before and after exercising to stay hydrated, as dehydration can make constipation worse. Many people experience bloating directly after a big meal.

It is possible to avoid this by eating several smaller meals each day, which can help to keep the digestive system moving. Swallowing food quickly can introduce air into the digestive tract.

Drinking from a straw can also lead to people swallowing more air, which in turn leads to gas and bloating. People who have bloating should avoid using straws if possible and try eating slowly to avoid swallowing air during meals.

Probiotics are good bacteria that live in the intestines. Taking a probiotic supplement may help regulate the colon bacteria that can produce gas and cause bloating. An excess of sodium causes the body to retain water. This can cause a swollen and bloated feeling in the belly and other areas of the body, such as the hands and feet.

In some cases, bloating may result from a medical condition. To get rid of this bloating, a person may need help from a doctor to diagnose and manage their condition. Irritable bowel syndrome IBS , can also cause this symptom.

Gynecological conditions, such as endometriosis and ovarian cysts , can also cause pain, swelling, and feelings of bloating in the abdominal area.

People with these symptoms should discuss them with a doctor, who will also want to know about any relevant family medical history and other medical conditions.

The doctor may order diagnostic tests to look for any problems. These may include an X-ray, ultrasound , colonoscopy, or blood tests. Trying an elimination diet such as the low FODMAP diet might help a person exclude specific foods that are causing bloating.

However, this should be done in consultation with a doctor or a dietician. FODMAPs are a type of carbohydrate that occurs in many different foods. A meta-analysis of 12 studies found that eating low-FODMAP foods reduced IBS symptoms by a mean of 45 percentage points.

Food intolerances are responsible for many cases of bloating. They can lead to excessive gas in the digestive tract. Bloating is common in people who have lactose intolerance and are unable to digest the lactose sugar in dairy products.

Autoimmune intolerance to gluten, known as celiac disease , is another potential culprit. For people whose bloating happens after meals, keeping track of food and drink intake for several weeks should help to determine whether specific foods are responsible. The Centers for Disease Control and Prevention CDC provide a food diary template to help people to get started.

Some supplements, such as iron, can cause constipation and other symptoms of indigestion. This can increase bloating. Medications may also cause side effects that affect GI function or cause indigestion. If this happens, a doctor or pharmacist can suggest alternatives that are more gentle on the digestive tract.

Although it is not common, bloating and swelling of the abdomen can signify a severe medical condition. Liver disease, inflammatory bowel disease, heart failure , kidney problems, and some types of cancer can cause bloating. Bloating that continues for days or weeks may indicate a health issue that needs medical attention.

Bloating typically occurs with air that is trapped in the colon or small bowel. Air passed through the bowel is typically passed as flatus. A normal individual emits flatus from 12 to 25 times per day, with more gas in the intestine later in the day than earlier.

Intestinal gas is made up of oxygen, nitrogen, carbon dioxide, hydrogen and methane. The composition varies depending on the type of intestinal gas. Gas is caused by various factors, the most common of which are eating behaviors and the bacterial fermentation of certain foods.

The colon is filled with bacteria, yeasts and fungi, which break down the foods not digested by the small intestine, mostly different forms of carbohydrates. These bacteria particularly enjoy undigested carbohydrates, and the fermentation leads to gas production, hydrogen and methane expelled as flatus.

Lactose is one of the most common sources of gas-causing carbohydrate, affecting people who are "lactose intolerant," meaning they do not have the enzyme lactase needed to digest the carbohydrate.

Typically, lactose is found in dairy products. Beans are the second most common carbohydrate implicated in gas production. The indigestible carbohydrate in beans that typically causes flatus is raffinose. Eating behaviors and other habits such as gum chewing, gulping foods and drinking with eating can cause us to swallow air.

Bulky foods such as lettuce, cabbage, and dense breads not chewed into small enough pieces increase swallowed air. Typically, swallowed air contains oxygen, nitrogen and carbon dioxide. It tends to not have a foul smell, but it does contribute to the discomfort associated with gas.

People vary widely in how sensitive they are to gas production. Keeping a food record to document incidences of gas in relation to foods eaten can shed light on whether food or behavior may be aggravating the situation.

Bloating is a sensation that makes the abdomen feel larger than normal. The abdomen doesn't get physically bigger until its volume increases by one quart, so the bloated feeling may occur, but the abdomen is not distended.

Intestinal gas may cause the feeling of bloating. It is important not to completely omit foods from the diet that may cause gas. As we know, a high-fiber diet is important for bowel regularity and colon health, so it is well worth the patience it may take to slowly build up tolerance to these types of carbohydrates.

Start by adding the offending high-fiber food in smaller quantities, such as a half cup or less. Be sure that fluid intake and activity levels are adequate, as they help to move foods through the digestive tract.

Many advertisements tout medications or remedies that reduce gas and bloating. Some have been shown to be of value in clinical studies, others have not yet been proven scientifically but are anecdotally helpful.

Before trying anything, you may want to consult with your physician. Two products on the market can help with food-related gas and bloating. Both products are packaged forms of the enzymes needed to break down the problematic carbohydrates. Lactase, found in products such as Dairy Ease and Lactaid, can be taken with dairy foods to help break down lactose and lessen gas.