A bloated stomach usually comes from excess gas, fluid retention, or slowed digestion, and most cases respond well to simple changes you can start today. The fix depends on what’s causing the bloating in the first place, so it helps to work through the most common triggers systematically.
Reduce Swallowed Air First
One of the most overlooked causes of bloating is simply swallowing too much air. This is called aerophagia, and the air collects in your gut, creating that full, pressurized feeling and sometimes visible swelling. Common habits that cause it include eating too fast, talking while eating, chewing gum, sucking on hard candy, drinking through straws, and sipping carbonated beverages. Smoking is another major contributor.
The fix here is straightforward: slow down when you eat, put your fork down between bites, and skip the straw. If you chew gum regularly and deal with bloating daily, try dropping the gum for a week and see what happens. Carbonated drinks, including sparkling water, push gas directly into your stomach, so switching to still water can make a noticeable difference within a day or two.
Over-the-Counter Gas Relief
If you need relief right now, simethicone is the most widely available option. It works by breaking up gas bubbles in your digestive tract so they’re easier to pass. The typical dose for adults is 40 to 125 mg taken four times a day (after meals and at bedtime), with a maximum of 500 mg in 24 hours. You’ll find it in products like Gas-X and Mylanta Gas. It won’t prevent bloating, but it can take the edge off when you’re already uncomfortable.
For bloating triggered by beans, lentils, or certain vegetables, alpha-galactosidase (sold as Beano) can help. It supplies the enzyme your body needs to break down the complex sugars in those foods before they reach your large intestine and start fermenting. Take it with your first bite of the problem food for it to work.
Identify Your Food Triggers
Certain carbohydrates are poorly absorbed in the small intestine. When they reach the large intestine, gut bacteria ferment them, producing gas and drawing water into the bowel. The result is bloating, cramping, and sometimes diarrhea. These carbohydrates are grouped under the acronym FODMAPs, and the most common high-FODMAP foods include:
- Dairy: milk, yogurt, and ice cream (especially if you’re lactose intolerant)
- Wheat-based products: bread, cereal, crackers, and pasta
- Legumes: beans and lentils
- Certain vegetables: onions, garlic, asparagus, and artichokes
- Certain fruits: apples, pears, cherries, and peaches
You don’t need to eliminate all of these permanently. The standard approach is to cut them out for two to six weeks, then reintroduce them one category at a time. This lets you pinpoint which specific foods your gut reacts to, so you’re not avoiding things unnecessarily. Many people find they tolerate most FODMAP categories just fine and only need to limit one or two.
Move Your Body to Move the Gas
Physical movement helps gas travel through your intestines and out. Even a 10 to 15 minute walk after a meal can make a real difference, especially if you tend to bloat in the evening. Walking stimulates the muscles lining your digestive tract, keeping things moving rather than letting gas pool and expand.
Certain yoga poses are particularly effective because they combine gentle abdominal pressure with stretches that relax the hips and lower back. Child’s pose presses your thighs against your abdomen, which can physically push gas along. Knee-to-chest pose (lying on your back and pulling one or both knees toward your chest) does something similar. Lying twists, where you drop both knees to one side while keeping your shoulders flat, stretch the lower back and compress alternating sides of your abdomen. Happy baby pose and seated forward bends both target the same idea: gentle pressure on the belly with relaxed hips. Even a few deep squats can help. None of these need to be a formal workout. Five minutes on the floor after dinner can be enough.
Try Peppermint Oil for Recurring Bloating
If bloating is a regular problem for you, enteric-coated peppermint oil capsules are worth considering. Peppermint oil relaxes the smooth muscle in your intestinal wall, which can reduce the spasms and trapped gas that cause bloating. In a randomized trial published in Gastroenterology, patients with irritable bowel syndrome took 182 mg capsules three times daily, 30 minutes before meals, for eight weeks. The study found peppermint oil had moderate efficacy for overall IBS symptoms, including bloating.
The enteric coating matters. Without it, the peppermint oil dissolves in your stomach and can cause heartburn. Enteric-coated capsules pass through the stomach intact and release in the small intestine, where they’re most useful. These are available without a prescription at most pharmacies and supplement stores.
Probiotics That Target Bloating
Not all probiotics help with bloating, but a few specific strains have clinical support. Bifidobacterium infantis has shown improvement in bloating and gas in people with IBS. Bifidobacterium lactis helps break down dietary fiber and lactose, which can reduce the fermentation that produces gas. Lactobacillus acidophilus produces lactase, making it particularly useful if dairy triggers your symptoms. Saccharomyces boulardii, a beneficial yeast, may help if your bloating started after a course of antibiotics or a gut infection.
When shopping for a probiotic, look for products that list specific strains on the label rather than just genus and species. Give any probiotic at least three to four weeks before deciding whether it’s working. The effects are gradual, not immediate.
Hormonal Bloating Before Your Period
If your bloating follows a predictable monthly pattern, peaking in the days before your period, hormone fluctuations are likely driving water retention. Changes in estrogen and progesterone cause your body to hold onto fluid, and this often shows up as a puffy, swollen abdomen that feels different from gas bloating: less sharp pain, more diffuse fullness.
Limiting salt intake in the week before your period can help, since sodium makes your body retain even more water on top of what hormones are already doing. Focus on cutting back on processed and packaged foods, which account for most of the sodium in a typical diet. Staying well hydrated sounds counterintuitive, but drinking more water actually signals your body to release stored fluid rather than hold onto it. Potassium-rich foods like bananas, sweet potatoes, and spinach can also help balance sodium’s effects.
When Bloating Needs Medical Attention
Most bloating is uncomfortable but harmless. However, certain patterns suggest something more serious is going on. Watch for bloating that gets progressively worse over time, persists for more than a week, or comes with persistent pain. Fever, vomiting, blood in your stool, unintentional weight loss, and signs of anemia (unusual fatigue, pale skin, dizziness) are all red flags that warrant a visit to your doctor. Bloating that appears suddenly in someone over 50 who has never had digestive issues also deserves prompt evaluation, as it can occasionally signal conditions that need to be ruled out quickly.