Bloating is that uncomfortable tight feeling in your belly that makes clothes fit worse and energy dip. Most of the time it’s not dangerous, but it’s annoying. This short guide gives simple fixes you can try now, explains common causes, and tells you when to get checked by a doctor.
Try these first — they work for most everyday bloating:
- Slow down while you eat. Chewing more and pausing between bites cuts down on swallowed air.
- Skip carbonated drinks and chewing gum for a day or two. Both add gas to your gut.
- Watch portion size. Large meals stretch the stomach and make bloating worse. Eat smaller meals more often.
- Move. A short walk after eating helps gas move through the intestines and reduces pressure.
- Try over-the-counter simethicone for gas (brands like Gas-X). It can help small, immediate spikes in bloating. Probiotics may help too, but give them a few weeks to work.
- Warm drink: a cup of peppermint or ginger tea often soothes the gut and eases gas. Avoid peppermint if you have reflux.
Knowing the cause makes relief easier. Here are frequent culprits:
- Diet: Beans, lentils, onions, garlic, broccoli, cabbage, apples, and pears are common gas-makers. Some people react to dairy because of lactose intolerance.
- Fiber changes: Jumping suddenly from low to high fiber can cause gas. Increase fiber gradually and drink more water.
- Food sensitivities and FODMAPs: Some people feel much better on a low-FODMAP plan. If meals leave you bloated repeatedly, try a short, guided elimination or talk to a dietitian.
- Constipation: When stool builds up, gas and bloating follow. Treat constipation with fiber balance, hydration, and movement. If laxatives are needed often, see a doctor.
- Hormones: Many people notice bloating before or during their period. Track symptoms — seeing patterns helps decide if lifestyle changes or treatment are needed.
- Medications: Some meds like metformin, certain antibiotics, or supplements can cause gas. If you suspect a drug, don’t stop it abruptly; talk to the prescriber about alternatives or timing adjustments.
See a doctor right away if bloating comes with severe belly pain, unexplained weight loss, blood in stool, persistent vomiting, or fever. For ongoing mild to moderate bloating, keep a food and symptom diary for 2–4 weeks and bring it to your appointment — it speeds up diagnosis.
Need more targeted help? Check our guides on reflux and meds that affect digestion, or read pieces on tracking menstrual symptoms to separate hormone-related bloating from food-related causes. Small, consistent changes usually make the biggest difference.
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