Almost everyone gets bloated sometimes: that tight, full, swollen feeling in your stomach, often with wind or rumbling. Most bloating is harmless and comes from what and how you eat. Here’s what causes it, what helps quickly, and when it’s worth getting checked.
Common causes
- Swallowed air from eating fast, talking while eating, chewing gum, drinking through a straw or fizzy drinks
- Gas-producing foods such as beans, lentils, onions, garlic, cabbage, broccoli, cauliflower and some fruits
- Sugar alcohols such as sorbitol and xylitol in “sugar-free” sweets and gum
- Lactose intolerance: bloating and wind after milk or ice cream
- Constipation, which slows everything down and traps gas
- Large or fatty meals, which empty from the stomach more slowly
- Irritable bowel syndrome (IBS), where the gut is extra sensitive to normal amounts of gas
- Hormones: many women bloat before their period
Quick relief right now
- Walk for 10 to 15 minutes. Gentle movement helps gas move through the gut.
- Try a warm drink such as peppermint, ginger or fennel tea.
- Massage your tummy gently in clockwise circles, following the path of the large bowel.
- Loosen tight clothing and avoid lying flat straight after eating.
Natural remedies with some evidence
- Peppermint oil capsules (enteric-coated) relax the gut muscles and have good evidence for IBS-related bloating and pain. Avoid them if you have heartburn, as they can make it worse.
- Ginger may help the stomach empty faster and ease nausea.
- Fennel, cumin and ajwain are traditional after-meal digestives in India. Evidence is limited, but they’re safe in food amounts. Jaljeera-style drinks such as Himalaya Gasex Fizz use this tradition.
- Probiotics help some people, especially with IBS, but results vary by strain. Try one for 4 weeks and stop if there’s no change. See probiotics after antibiotics.
Over-the-counter options
- Simethicone breaks up gas bubbles and can ease trapped wind.
- Lactase tablets taken with dairy help if lactose is the trigger.
- Fibre supplements such as psyllium husk help if constipation is behind your bloating. Start low and increase slowly, because adding fibre too fast can cause more bloating at first.
Habits that prevent it
- Eat slowly and chew well
- Have smaller, more regular meals
- Cut back on fizzy drinks, gum and sugar-free sweets
- Keep a food diary for 2 weeks to spot your triggers
- Drink enough water and stay active to keep bowels regular. See constipation relief.
- If you suspect IBS, ask a doctor or dietitian about a low-FODMAP diet, which cuts out common trigger foods for a few weeks
When to see a doctor
See a doctor if bloating:
- Happens most days for 3 weeks or more, especially in women over 50, as persistent bloating can be an early sign of ovarian cancer
- Comes with unexplained weight loss, loss of appetite or feeling full quickly
- Comes with blood in your stool, black stools, vomiting or a fever
- Comes with a lasting change in your bowel habits
- Is severe or painful, or your tummy is hard and swollen
Frequently asked questions
How long does bloating last?
Food-related bloating usually settles within a few hours, once gas moves through the gut.
What is the fastest way to get rid of bloating?
A short walk, a warm peppermint or ginger tea, and gentle clockwise tummy massage often help within an hour.
Why do I bloat every day?
Daily bloating is often linked to diet, constipation or IBS, but it can also have other causes. If it lasts more than 3 weeks, see a doctor.
More in our Digestive Health guide: all our articles and products on this topic in one place.
This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist.
