How to Reduce Bloating and Gas

Co-authored by Megaera Lorenz, PhD | Medically reviewed by Dale Prokupek, MD

Last Updated: March 29, 2022 References Approved

Gas and bloating are a natural result of the digestion process, but too much gas can be painful or embarrassing. Luckily, you can often reduce those unpleasant symptoms by making a few simple changes to your diet. Keep reading for tips on how to get relief.

1

Relieve gas pains with a hot pad.

You can also use a hot water bottle. For quick relief of abdominal pain caused by gas and bloating, lie down and lay a hot water bottle or warm compress across your stomach. The heat may help soothe your pain until the bloating subsides.^{[1]
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- To avoid burns, don’t sleep with a heating pad on your body. Only use the pad for 15-30 minutes per hour, then take a break to let your skin cool.^{[2]
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- If your heating pad doesn’t have a cloth cover, lightly wrap a towel around it to protect your skin.

2

Soothe your stomach with mint or chamomile tea.

These herbs may reduce excess gas and bloating. Buy mint or chamomile teabags, or use fresh mint leaves or dried chamomile flowers. Steep the ingredients in hot water for a few minutes and then slowly sip the tea. Other herbs and spices that may help include:^{[3]
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- Anise
- Caraway
- Coriander
- Turmeric
- Fennel

3

Eat slowly and chew your food well.

Chewing your food thoroughly makes it easier to digest. That means those gassy bacteria in your gut will have less food to break down. Take small bites, chew them up thoroughly, and avoid gulping down your food and drink.^{[4]
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Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Eating too fast also puts you at risk of swallowing air.
- To make yourself slow down, put your fork down after every bite.

4

Avoid chewing gum or sucking hard candies.

Chewing gum can cause you to swallow excess air. When you gulp air into your stomach, it creates excess gas, leading to belching, bloating, and discomfort. Be careful about sucking on candies or drinking through a straw, as well.^{[5]
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Mayo Clinic
Educational website from one of the world's leading hospitals
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- Instead of drinking through a straw, sip directly from the cup.
- Smoking can also make you swallow a lot of air, so consider that another good reason to work on quitting!

5

Steer clear of common foods that cause gas.

High-fiber vegetables are a major cause of bloating and gas. Gas forms when bacteria break down undigested food in your colon.^{[6]
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Johns Hopkins Medicine
Official resource database of the world-leading Johns Hopkins Hospital
Go to source} This is totally normal, but you might find that some foods give you a lot more gas than others. For example, you might want to cut back on:^{[7]
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Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Certain vegetables and fruits, such as beans, peas, and other legumes, broccoli and cauliflower, cabbage, brussels sprouts, apples, peaches, prunes, and whole wheat.
- Artificial sweeteners like sorbitol and mannitol.
- Soda and other carbonated drinks, which can cause air bubbles to get trapped in your stomach.
- Fried, greasy, or fatty foods, which can slow down digestion and trap gas in your intestines longer.
- Foods like garlic, eggs, and fish won’t necessarily cause more gas, but they can make your gas smell a lot worse.^{[8]
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6

Go dairy-free if you have lactose intolerance.

Dairy can cause painful gas and bloating in some people. Cow milk contains lactose, which disagrees with many people's digestion.^{[9]
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Expert Source

Peter Gardner, MD
Board Certified Gastroenterologist
Expert Interview. 25 August 2020} If dairy triggers your symptoms, avoid milk, cheese, ice cream, and other dairy products made with lactose milk. If you’re not ready to cut out dairy completely, try drinking only small amounts of milk or sticking to yogurt or hard cheeses, which many people find easier to digest.^{[10]
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National Institute of Diabetes and Digestive and Kidney Diseases
Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health
Go to source}
- You can find a variety of dairy alternatives in most grocery stores. Popular options include soy, almond, rice, and oat milk.
- You can also reduce your symptoms by taking lactase supplements before you eat or drink dairy. Talk to your doctor before trying lactase supplements, especially if you’re pregnant, breastfeeding, or taking other medications or supplements.^{[11]
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  National Institute of Diabetes and Digestive and Kidney Diseases
  Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health
  Go to source}

7

Limit simple carbohydrates and sugars.

Carb intolerance can cause bloating, cramps, and heartburn. If you always feel icky after eating bread, baked goods, or candy, you might have a problem digesting simple carbs. Cut back on sweets and products made with refined flour, like white bread or pasta. You may notice a big difference in how you feel!^{[12]
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- Carbs are still an important part of your diet, so don’t cut them out completely. Stick to foods that are rich in healthy, complex carbs, such as starchy vegetables, whole grains, and fruit.
- Don't replace sugars with artificial sweeteners, as they can also cause bloating.

8

Avoid gluten if you have an allergy or intolerance.

Gluten is a protein found in certain grain products. If you're sensitive to gluten, you may experience bloating and gas after eating it. The best way to avoid bloating and gas is to cut out products that contain gluten.^{[13]
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- Gluten is typically found in bread, baked goods, pasta, seasonings, and similar items. Read labels to look for products that are labeled as "gluten-free."
- Your doctor or a dietitian can help you determine if you have gluten sensitivity or intolerance.

9

Ask your doctor about activated charcoal supplements.

Activated charcoal may absorb excess gas. Some studies show that it’s especially effective when you combine it with gas-relief medications like simethicone (Gas-X).^{[14]
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Research source} Check the instructions on the package to figure out how much to take and whether to use it before or after a meal.
- Ask your doctor before taking any supplements, especially if you're already taking other medications. Activated charcoal may prevent your body from absorbing some medications properly.^{[15]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Possible side effects of activated charcoal include staining of the tongue, black stools, and constipation.

10

Take over-the-counter gas relief medicines before you eat.

Most OTC gas medicines work by preventing gas. Before your next meal, try a digestive enzyme supplement such as Beano or BeanAssist. These medicines break down the hard-to-digest carbohydrates that tend to cause bloating and gas.^{[16]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Simethicone-based medications, such as Gas-X or Mylanta Gas Minis, are intended to break down gas bubbles that have already formed in your gut. However, it’s not clear how effective these medicines really are.
- Always read the directions on the package before using an over-the-counter medication to treat or prevent gas. Talk to your doctor or pharmacist first if you have a medical condition or are taking other medicines or supplements.

11

Let out gas instead of trying to hold it.

You’ll feel a lot better once you relieve the pressure. When you’re gassy, it can feel embarrassing to just let it rip. But remember, passing gas is a necessary and normal part of the digestion process. Holding it in will just make you feel more bloated and uncomfortable. Instead of holding it, find a comfortable place to release your gas.^{[17]
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- If you are in public when a bout of gas or bloating strikes, find a bathroom where you can stay until the pain has subsided.
- Moving around can help, too. Take a brisk walk around the block or walk up and down a set of stairs to help the gas make its way out.

12

See your doctor for frequent or severe symptoms.

A little gas is normal, but too much can signal a problem. If you have painful bloating or excess flatulence daily, the issue may extend beyond what you can fix by changing your diet.^{[18]
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Expert Source

Peter Gardner, MD
Board Certified Gastroenterologist
Expert Interview. 25 August 2020} See your doctor if you have frequent gas pains that interfere with your daily life, or if you have severe symptoms such as bloody stools, diarrhea or constipation, weight loss you can’t explain, or frequent nausea or vomiting.^{[19]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} You may have a condition such as:
- Irritable bowel syndrome (IBS). IBS affects your colon and causes cramping and diarrhea when you consume certain foods.^{[20]
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  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Celiac disease. This is a digestive disorder triggered by eating gluten, a protein found in bread and other food products containing wheat, barley, or rye.^{[21]
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  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Crohn's disease, a gastrointestinal disorder that can become severe if not treated effectively.^{[22]
  X
  Expert Source
  
  Peter Gardner, MD
  Board Certified Gastroenterologist
  Expert Interview. 25 August 2020}

Foods to Eat and Avoid

Foods That Lead to Bloating and Gas

Foods to Eat When You're Bloated or Gassy

Expert Q&A
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Question

Why am I so bloated and gassy at night?

Peter Gardner, MD
Board Certified Gastroenterologist
Peter W. Gardner, MD is a board certified physician who has practiced Gastroenterology and Hepatology for over 30 years. He specializes in diseases of the digestive system and liver. Dr. Gardner earned his Bachelor’s degree from the University of North Carolina and attended Georgetown Medical School. He completed his residency in Internal Medicine and then his fellowship in Gastroenterology at the University of Connecticut. He is a previous Chief of Gastroenterology at Stamford Hospital and remains on the staff. He is also on the staff of Greenwich Hospital and New York (Columbia) Presbyterian Hospital. Dr. Gardner is an Approved Consultant in Internal Medicine and Gastroenterology with the American Board of Internal Medicine.

Peter Gardner, MD

Board Certified Gastroenterologist

Expert Answer

Support wikiHow by unlocking this expert answer.

You might be eating too quickly. Slowing down how you eat also prevents you from swallowing as much air as you do when eating quickly, so bloating and burping won't occur as often.
Question

Why do I feel bloated all the time?

Peter Gardner, MD
Board Certified Gastroenterologist
Peter W. Gardner, MD is a board certified physician who has practiced Gastroenterology and Hepatology for over 30 years. He specializes in diseases of the digestive system and liver. Dr. Gardner earned his Bachelor’s degree from the University of North Carolina and attended Georgetown Medical School. He completed his residency in Internal Medicine and then his fellowship in Gastroenterology at the University of Connecticut. He is a previous Chief of Gastroenterology at Stamford Hospital and remains on the staff. He is also on the staff of Greenwich Hospital and New York (Columbia) Presbyterian Hospital. Dr. Gardner is an Approved Consultant in Internal Medicine and Gastroenterology with the American Board of Internal Medicine.

Peter Gardner, MD

Board Certified Gastroenterologist

Expert Answer

Support wikiHow by unlocking this expert answer.

Bloating is typically caused by swallowing air. Soda, for example, can make you bloated due to the air bubbles. Bloating can also be caused by something you've eaten that's fermenting in your bowel and creating gas. Eating dairy, for example, can also cause tremendous gas and bloating if you are lactose intolerant.
Question

What can I do if I bloat every time I eat?

Peter Gardner, MD
Board Certified Gastroenterologist
Peter W. Gardner, MD is a board certified physician who has practiced Gastroenterology and Hepatology for over 30 years. He specializes in diseases of the digestive system and liver. Dr. Gardner earned his Bachelor’s degree from the University of North Carolina and attended Georgetown Medical School. He completed his residency in Internal Medicine and then his fellowship in Gastroenterology at the University of Connecticut. He is a previous Chief of Gastroenterology at Stamford Hospital and remains on the staff. He is also on the staff of Greenwich Hospital and New York (Columbia) Presbyterian Hospital. Dr. Gardner is an Approved Consultant in Internal Medicine and Gastroenterology with the American Board of Internal Medicine.

Peter Gardner, MD

Board Certified Gastroenterologist

Expert Answer

Support wikiHow by unlocking this expert answer.

Try eating small, frequent meals throughout the day instead of three big meals. You should also avoid laying down or going to sleep right after you've eaten. Try not to lie down for ideally three hours, but at least two hours, after eating.

Warnings

Don't remove a food group from your diet or start taking new supplements or medications without first consulting your doctor.

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