Our microbial ecosystem is essential for maintaining normal gastrointestinal function and is directly influenced by our diet and lifestyle choices. Learn more about our gut microbiota by reading: All About The Microbiome. Certain strains of probiotics have been shown to reduce symptoms of IBS and bloating.

You may like to read the article: Which probiotics are for IBS? When choosing a supplement it is worth spending some time to find quality strains that have good clinical evidence behind them A compromised microbiome with an imbalance of good and bad bacteria may result in gut complaints, so by introducing a probiotic supplement we can support a healthier balance of microbes and reduce symptoms of gas and bloating.

If you experience frequent bloating then a probiotic supplement may help by introducing more friendly bacteria such as Lactobacillus and Bifidobacteria , and more specifically strains such as Lactobacillus acidophilus NCFM ® that has been shown to reduce bloating and other IBS symptoms.

Lactobacillus acidophilus NCFM ® can be found in Optibac Probiotics Every Day EXTRA. Healthcare professionals can read more about Lactobacillus Acidophilus NCFM ® on the Probiotics Database.

Heal your gut with nourishing foods that promote a good balance of bacteria in your microbiome. Having a healthy microbiome helps reduce inflammation in the gut, which keeps your gut lining healthy, and therefore prevents undigested food from passing into your bloodstream.

Fruits and vegetables contain fibre which are needed by our gut bacteria to support the production of short-chain fatty acids SCFAs. These SCFAs are important in maintaining the integrity of the gut lining, regulating immunity, and supporting gut-brain-axis communication Healing foods to consider include:.

Staying well hydrated with water and digestive herbal teas such as fennel, ginger, lemon, and peppermint will support the movement of food through the digestive tract.

Avoid drinking large quantities close to food however, so as not to dilute your digestive juices. Reducing sugary and carbonated beverages will also help to reduce gas in the intestine.

Manage your stress and support digestion by practicing focused breathing exercises before meals. BREATHE in for 5 and out for 10 for 3 rounds before eating your meals. Regular exercise and short walks after meals can aid digestion.

Yoga can also be very good if your bloating is linked to stress and anxiety. Avoid foods that you intuitively feel are making your symptoms worse. If you're not sure which foods these are then it may be beneficial to keep a food diary to track symptoms, and identify triggering foods.

Some of the most common triggers for bloating include: gluten, dairy, spicy foods, fried foods, refined sugars, beans, brassicas, and alcohol. Hormone imbalances can trigger bloating, and many women notice that the symptom is worse around their period. Hormones have a big impact on our gut bacteria and also our vaginal bacteria , which is one of the reasons why some women bloat pre-menstrually.

Other conditions linked to hormone imbalances are: Polycystic Ovary Syndrome PCOS , fibroids, endometriosis, and irregular periods. Diet and lifestyle measures can be taken to help balance hormones naturally.

You may also like to read: Supplements for women - which do you really need? Stress aggravates bowel symptoms so it is important to return to daily practices that bring about a sense of calm for you. Emotional resilience will positively influence your gut health and can include activities such as walks in nature, breath work, alone time, exercise, yoga, healthy food choices, and good social connections.

If your bloating is ongoing and occurs with other symptoms you should talk to your doctor to about the best way to manage it and to determine the underlying cause. Probiotics for Bloating Probiotics for IBS. Certain spices have been shown to help relieve bloating including Turmeric curcumin. Optibac Probiotics One Week Flat contains prebiotics and probiotics.

Optibac Probiotics Every Day EXTRA contains L. Acidophilus NCFM ®. This air most often never even reaches the stomach. Instead, it builds up in the esophagus. You may swallow excess air if you eat or drink too fast, talk while you eat, chew gum, suck on hard candies, drink carbonated beverages, or smoke.

Some people swallow air as a nervous habit even when they're not eating or drinking. Acid reflux or gastroesophageal reflux disease GERD can sometimes cause excessive belching by promoting increased swallowing. Belching often also may be related to inflammation of the stomach lining or to an infection with Helicobacter pylori, the bacterium responsible for some stomach ulcers.

In these cases, the belching is accompanied by other symptoms, such as heartburn or stomach pain. Gas in the small intestine or colon is usually caused by the digestion or fermentation of undigested food by bacteria found in the bowel.

Gas also can form when your digestive system doesn't completely break down certain components in foods, such as gluten, found in most grains, or the sugar in dairy products and fruit.

Try an over the counter remedy. Some products such as Lactaid or Dairy Ease can help digest lactose. Products containing simethicone Gas-X, Mylanta Gas, others haven't been proved to be helpful, but many people feel that these products work.

Products such as Beano, particularly the liquid form, may decrease the gas produced during the breakdown of certain types of beans. Bloating is a sensation of having a full stomach. Distension is a visible or measurable increase in belly size.

People often describe stomach symptoms as bloating, especially if those symptoms don't seem to be relieved by belching, passing gas or having a bowel movement.

The exact connection between intestinal gas and bloating is not fully understood. Many people with bloating symptoms don't have any more gas in the intestine than do other people.

Many people, particularly those with irritable bowel syndrome or anxiety, may just have a greater sensitivity to stomach symptoms and intestinal gas. Nonetheless, bloating may be relieved by the behavioral changes that reduce belching, or the dietary changes that reduce flatus. Excessive belching, passing gas and bloating often resolve on their own or with simple changes.

If these are the only symptoms you have, they rarely represent any serious underlying condition. Consult a healthcare professional if your symptoms don't improve with simple changes, particularly if you also notice:.

These symptoms could signal an underlying digestive condition. Intestinal symptoms can be embarrassing — but don't let embarrassment keep you from seeking help.

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Request Appointment. Belching, gas and bloating: Tips for reducing them. Products and services. Belching, gas and bloating: Tips for reducing them Belching, gas and bloating can be embarrassing and uncomfortable.

By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Gas in the digestive tract. National Institute of Diabetes and Digestive and Kidney Diseases.

Accessed Nov. Abraczinskas D. Overview of intestinal gas and bloating. Gas-related complaints. Merck Manual Professional Version. Feldman M, et al.

Intestinal gas. In: Sleisenger and Fordtran's Gastrointestinal and Liver Disease: Pathophysiology, Diagnosis, Management.

Elsevier;

One study found that yoga lessened stomach pain and bloating in people with IBS. Heat can help relax muscles in the gut. Placing a heating pad on your belly may relieve discomfort and swelling associated with bloating.

Alternatively, a warm water bottle can be used in place of a heating pad. Either way, protect your skin from the heat with a cloth or other item. Taking magnesium supplements may help balance stomach acids and relax intestinal muscles, preventing constipation and relieving bloating.

Taking a warm bath can help you relax and reduce stress levels, which may help your GI tract to function better. Some small studies reveal that taking digestive enzyme supplements may help relieve symptoms of IBS. However, more research is needed to confirm the effectiveness of digestive enzymes for bloating.

If you want to stop the symptoms of bloating, you should avoid the following:. Some over-the-counter OTC medications can relieve gas, abdominal pain, and bloating. These drugs may include:. Healthcare providers may prescribe different medicines to help with bloating, such as:.

Your healthcare provider may prescribe a prescription-strength laxative or antidiarrheal medicine to help with symptoms of bloating. A medical professional can help determine if your symptoms may be caused by an underlying health condition.

Many people deal with the uncomfortable symptoms of a full, tight belly. While you may not be able to completely eliminate symptoms of bloating, adopting appropriate lifestyle strategies along with taking effective medications could bring relief more quickly. American Academy of Family Physicians.

Abdominal bloating: a mysterious symptom. Johns Hopkins Medicine. Bloating: Causes and prevention tips. Brigham and Women's Hospital. Gas: Beat the bloat. Larijani B, Esfahani MM, Moghimi M, et al. Prevention and treatment of flatulence from a traditional persian medicine perspective.

Iran Red Crescent Med J. Hosseini-Asl MK, Taherifard E, Mousavi MR. The effect of a short-term physical activity after meals on gastrointestinal symptoms in individuals with functional abdominal bloating: a randomized clinical trial. Gastroenterol Hepatol Bed Bench.

Serra J. Management of bloating. Neurogastroenterol Motil. Cash BD, Epstein MS, Shah SM. A novel delivery system of peppermint oil is an effective therapy for irritable bowel syndrome symptoms. Dig Dis Sci. Abdominal bloating. Fodmap diet: What you need to know. Michigan Medicine. University of Michigan.

Abdominal self massage. Kavuri V, Raghuram N, Malamud A, Selvan SR. Irritable bowel syndrome: yoga as remedial therapy. Evidence-Based Complementary and Alternative Medicine. How Well Do You Sleep?

Health Conditions Discover Plan Connect. Nutrition Evidence Based 12 Great Ways to Get Rid of Bloating. Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By Elise Mandl, BSc, Msc, APD — Updated on October 11, Find the cause Limit triggers Lactose Bowel habits FODMAP Probiotics Potions, salt, and fat Peppermint Swallowing air Exercise Weight gain Biofeedback FAQ Bottom line.

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Identify the cause of bloating. Find support at PlushCare. Limit foods and activities that trigger bloating. Check for lactose intolerance.

Support regular bowel habits to alleviate constipation. Try a low FODMAP diet. Try probiotic supplements. Eat smaller portions and limit salt and fat. Try peppermint. Avoid swallowing too much air. Learn more at Future. Seek help for rapid weight gain.

Learn more at Noom. Frequently asked questions. The bottom line. Just one thing 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. How we reviewed this article: Sources.

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Oct 11, Written By Elise Mandl BSc, Msc, APD. Medically Reviewed By Jerlyn Jones, MS MPA RDN LD CLT. Jul 4, Written By Elise Mandl BSc, Msc, APD. Share this article. Read this next.

Endometriosis and IBS: Is There a Connection? Medically reviewed by Meredith Wallis, MS, APRN, CNM, IBCLC. By Kris Gunnars, BSc. Is Excessive Burping Something to Worry About? Medically reviewed by Cynthia Taylor Chavoustie, MPAS, PA-C.

What Can Cause Excessive Gas During Bowel Movements? Can a Pelvic Organ Prolapse Cause Abdominal Bloating? READ MORE. Is Bloating a Sign of Gallbladder Problems? Is There a Difference Between Gas and Bloating? Learn how trapped gas leads to bloat and how belching and flatulence can… READ MORE.

Taking activated charcoal with food can help reduce bloating. Activated charcoal has tiny air pockets that absorb excess gas. This can help prevent gas build up.

However, it is advised to consult your doctor before consuming this, especially if you are on any medications. Read more: THESE ayurvedic aphrodisiacs can naturally boost your sex drive.

Going for a walk, keeping properly hydrated and eating smaller portions more regularly have all been shown to help with bloating, according to researchers. The NHS UK also recommends chewing with your mouth closed to avoid swallowing air.

You should also consult your doctor if you have bloating along with being sick, diarrhea, constipation, weight loss or blood in your stool. Please Click Here to subscribe other newsletters that may interest you, and you'll always find stories you want to read in your inbox.

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The following natural approaches consist of simple diet and lifestyle changes that can be implemented to promote better gut health. How, what, and when we eat has a huge effect on the health of the gut. A mindful approach to eating includes eating smaller meals, not eating too fast, and not rushing your meals.

Gulping your food down and talking whilst eating can introduce more gas in to the system as you swallow.

Eating food without proper chewing can also impair digestion, and put strain on the digestive system. Avoid drinking beverages immediately before or after eating as this can dilute your stomach acid, affecting your overall digestive capacity.

Try adding some of these herbs in to your meals or infuse with hot water and drink as a tea. Not only will they soothe the digestive tract, but they also taste delicious! The low-FODMAP diet contains more easily digestible foods and reduces certain carbohydrates that can be poorly absorbed, leading to fermentation in the small intestine.

This elimination diet is increasing in popularity and can help in the short term, allowing the gut to heal. In the longer term you need to establish a tolerance level for each food, in order to reintroduce it and keep your diet as diverse as possible.

Learn more about the low-FODMAP diet. Talk to a nutritionist about your fibre intake. Fibre is needed to maintain regularity and prevent constipation which can contribute to bloating. Insoluble fibre will become your new best friend if your bloating is being caused by irregular bowel movements or constipation.

Raw plant foods are fibre rich but can be more difficult to digest so stick to cooked foods whilst on any gut healing program. Find out more: Are you eating enough fibre? Prebiotics are a type of fibre, found in certain fruits and vegetables, that selectively feed the friendly bacteria residing in our gut.

Ensuring your diet contains an adequate amount of prebiotics will also help manage bloating, so try including foods such as bananas, leeks, asparagus, artichoke, and onions. This will help to increase the diversity and number of friendly bacteria in your gut.

Optibac Probiotics One Week Flat is a good source of the prebiotic, FOS fructooligosaccharides , as well as probiotic bacteria. Beans, pulses, and lentils are an excellent source of plant based nutrition but are renowned for being gassy foods alongside other vegetables such as the brassicas.

However these foods do not need to be removed from the diet if you prepare them properly. You can build tolerance by eating them in moderation and allowing your gut bacteria to adapt - our gut bacteria colonies change according to what we eat.

Anti-inflammatory foods reduce bloat by decreasing inflammation in the digestive system caused by toxins like sugar, processed grains and meats, artificial food additives, and alcohol. Fortunately, there are many types of foods that fight inflammation.

If you're looking to reset your eating habits, check out our Busy Person's Guide to a 7 Day Cleanse. Consult with your doctor to learn what might be causing your bloating. Home Find a Doctor About Us Resources Blog. Eat Certain types of foods have been shown to reduce bloating by flushing out excess water, aiding digestion, and helping to reduce water retention.

Try eating these types of foods to beat the bloat: Fiber will help bloating in cases where poor digestion is to blame. Ex: Unpasteurized yogurt, bananas, onions, raw garlic, asparagus, dark chocolate, sauerkraut, kombucha Diuretic foods get rid of unwanted fluids in the body by increasing urine production.

Ex: Lemons, apple cider vinegar, celery, oats, ginger, cranberry juice, eggplant, tomatoes, cucumber, watermelon Magnesium relieves bloating caused by constipation or indigestion through neutralizing stomach acid and relaxing the muscles in the walls of the intestines.

Ex: Mostly leafy greens, like spinach and chard, but also banana, fig, dark chocolate, almonds, avocado, black beans, and pumpkin seeds Potassium helps the kidneys get rid of excess sodium, reducing bloating.

Ex: banana, avocado, sweet potato, spinach, salmon, acorn squash, pomegranate, white beans Anti-inflammatory foods reduce bloat by decreasing inflammation in the digestive system caused by toxins like sugar, processed grains and meats, artificial food additives, and alcohol. Ex: Green leafy vegetables, celery, beets, broccoli, blueberries, pineapple, salmon, walnuts, chia seeds, coconut oil If you're looking to reset your eating habits, check out our Busy Person's Guide to a 7 Day Cleanse.

Drink Water Get your recommended daily dose of 64oz, and for a bonus, drink 16oz of water half an hour before you eat to fight bloating after your meal. Some foods — such as fruits, vegetables, and whole grains — can cause bloating but also provide essential nutrients.

It may also help if you wait an hour before eating fruit or having a drink after a meal. Keeping a food diary may help you identify which foods and habits seem to cause your symptoms so that you can avoid them or manage how you consume them.

Which foods and drinks can help prevent bloating? Some foods and dietary habits can increase the risk of bloating. Limiting these foods and practices may alleviate symptoms. 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.