Several over-the-counter options can help relieve a bloated stomach, depending on what’s causing it. Gas-related bloating responds well to simethicone or digestive enzymes, while water retention bloating calls for a different approach entirely. Knowing which type you’re dealing with helps you pick the right remedy.
Simethicone for Gas-Related Bloating
Simethicone is the most widely available OTC option for bloating caused by trapped gas. It works by breaking up gas bubbles in your stomach and intestines so the gas can pass more easily. You’ll find it sold as Gas-X, Mylicon, and many store-brand versions in capsules, chewable tablets, and liquid form.
The typical adult dose is 40 to 125 mg taken four times a day, after meals and at bedtime, with a maximum of 500 mg in 24 hours. Simethicone stays in the gut and isn’t absorbed into the bloodstream, which makes it one of the safest choices. It works best for that tight, pressurized feeling you get after eating, especially if you can feel the gas moving around.
Digestive Enzymes for Trigger Foods
If your bloating hits after eating beans, broccoli, cabbage, onions, or other gas-producing vegetables, a digestive enzyme supplement containing alpha-galactosidase (sold as Beano) can help. This enzyme breaks down the complex carbohydrates in those foods before they reach your large intestine, where gut bacteria would otherwise ferment them and produce gas.
Timing matters here. You need to take it right before your first bite or within 30 minutes of starting the meal. Taking it after the food has already moved through your stomach won’t do much. If dairy is your trigger instead, a lactase enzyme supplement works on the same principle but targets the sugar in milk and cheese.
Peppermint Oil Capsules
Peppermint oil relaxes the smooth muscles lining your digestive tract, which can ease the crampy, distended feeling that comes with bloating. The key is to use enteric-coated capsules, which dissolve in your intestines rather than your stomach. Without the coating, peppermint oil can trigger heartburn.
The standard dose for adults is one capsule three times a day, increasing to two capsules three times a day if needed. These are available without a prescription in most pharmacies and health food stores. Peppermint oil is particularly useful if your bloating comes with abdominal discomfort or a feeling of fullness that lingers after meals.
Activated Charcoal
Activated charcoal is regular charcoal that’s been heated to create tiny pores across its surface. Those pores trap gas molecules, reducing the buildup that causes bloating. The research is limited but promising, and some studies have found that charcoal combined with simethicone works better than either one alone.
There’s one important caveat: activated charcoal can bind to medications and reduce their absorption. If you take any prescription drugs, separate them by at least two hours and check with a pharmacist first.
Herbal Blends
A nine-herb formula called STW 5, sold as Iberogast, has been tested in multiple clinical trials for bloating related to functional dyspepsia (the medical term for recurring indigestion without a clear structural cause). It contains bitter candytuft, angelica root, chamomile flower, caraway fruit, peppermint leaf, lemon balm leaf, milk thistle fruit, celandine herb, and liquorice root. Pooled data from controlled studies showed it was significantly more effective than placebo at reducing a cluster of symptoms that includes bloating, upper abdominal pain, nausea, and early fullness.
Simpler herbal teas can also help in milder cases. Ginger, fennel, and chamomile teas have a long history of traditional use for gas and digestive discomfort, though the clinical evidence for them is less rigorous than for the standardized Iberogast formula.
Probiotics for Recurring Bloating
If bloating is a regular problem rather than a one-off event, probiotics may help over time. A specific strain called Bifidobacterium infantis 35624 has been studied in people with irritable bowel syndrome and shown modest but measurable improvements in bloating and abdominal distension after four to eight weeks of daily use. This isn’t a quick fix. Probiotics shift the balance of gut bacteria gradually, so you’d need to take them consistently for at least a month before judging whether they’re working.
Not all probiotic products contain the same strains, and strain specificity matters. Look for products that list the full strain name on the label rather than just the species.
Dietary Changes That Work
For people whose bloating is tied to irritable bowel syndrome or general food sensitivity, a low-FODMAP diet is one of the most effective interventions available. FODMAPs are a group of short-chain carbohydrates found in foods like wheat, garlic, onions, apples, and certain dairy products that ferment rapidly in the gut. Research from Johns Hopkins Medicine reports that a low-FODMAP protocol reduces symptoms in up to 86% of people.
The diet works in three phases: a strict elimination period lasting two to six weeks, followed by a structured reintroduction phase where you test one food group at a time, then a long-term personalized plan based on what you tolerated. It’s not meant to be permanent, and working with a dietitian helps you avoid unnecessary restrictions. Beyond FODMAPs, eating slowly, chewing thoroughly, and avoiding carbonated drinks and chewing gum (both introduce extra air into the digestive tract) can reduce bloating on their own.
Period-Related Bloating
Bloating that shows up in the days before your period is typically driven by water retention rather than gas, which is why simethicone and digestive enzymes won’t touch it. A study published in the Journal of Women’s Health found that 200 mg of magnesium oxide taken daily reduced premenstrual fluid retention symptoms, including abdominal bloating, swelling of the extremities, and breast tenderness. The effect became significant in the second month of supplementation, so it requires consistent daily use rather than just popping a pill when symptoms appear.
Reducing sodium intake in the week before your period can also limit how much water your body holds onto. Potassium-rich foods like bananas, sweet potatoes, and spinach help balance sodium levels naturally.
Signs That Need Medical Attention
Most bloating is harmless and responds to the approaches above. But certain symptoms alongside bloating point to something that needs a doctor’s evaluation: unintentional weight loss, blood in your stool, difficulty swallowing, persistent vomiting, fever, or jaundice. Bloating that’s new and persistent in someone over 55 also warrants a closer look, as does bloating accompanied by progressive pain that doesn’t improve with fasting. These are considered red flags because they can signal conditions ranging from chronic pancreatitis to ovarian or gastrointestinal cancers that require diagnosis rather than self-treatment.