How to Get Rid of Bloating
Jazmin Anderson
| 3 min read
Jazmin Anderson is a 2026 Corporate Communications i...
Key Takeaways
- Practice mindful eating—chew thoroughly, eat slowly and avoid distractions—to reduce swallowed air and fermentation‑related gas.
- Limit foods that commonly cause bloating, such as carbonated drinks, dairy, beans, cruciferous vegetables and high‑FODMAP items, and consider a low‑FODMAP trial only under a doctor’s guidance.
- Add regular movement, balanced fiber and fluids, and, if needed, over‑the‑counter enzymes like alpha‑galactosidase to support digestion and see a primary care provider for any persistent or severe symptoms.
Bloating can be uncomfortable, especially if it’s a part of your daily life.
Bloating is a feeling of fullness, pressure or swelling in the abdomen. Gas can contribute to bloating and is produced naturally when bacteria in the large intestine break down certain undigested carbohydrates, according to John Hopkins Medicine.
Here are some tips to help limit bloating.
What causes bloating?
According to Harvard Health and John Hopkins Medicine, there are various things that can trigger bloating, such as:
- Swallowing too much air when you eat or drink
- Certain carbohydrates and high-fiber foods that ferment during digestion
- Lactose intolerance
- Fructose malabsorption
- Constipation
- Small intestinal bacterial overgrowth (SIBO)
- Irritable bowel syndrome (IBS)
- Gastroparesis
- Some gynecological conditions
If you suspect a medical condition or food intolerance may be causing your digestive issues, consult your primary care provider (PCP).
How to prevent bloating
Mindful eating practices, such as slowing down while eating, can help limit bloating, according to Harvard Health. Some ways to be more present during meals include:
- Chewing food thoroughly before swallowing
- Minimizing distractions when possible
- Sitting down while eating
- Taking your time rather than rushing through meals
According to Mayo Clinic, limiting your intake of certain foods may reduce bloating. Foods that are primarily associated with bloating include:
- Carbonated beverages
- Dairy products
- Gum and candies with artificial sweeteners
- Beans
- High-fructose fruits
- Cruciferous vegetables
- Fatty foods
- High-fiber foods
Be sure to consult your PCP before you decide to significantly limit your intake of these foods or cut them out of your diet. Your care team may recommend a trial of the low-FODMAP diet. The acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, a group of carbohydrates found in fruits, vegetables, legumes and dairy products, according to Harvard Health. A low-FODMAP diet limits or avoids fermentable and gas-producing food types.
Common high-FODMAP foods include:
- Dairy
- Beans and lentils
- Onions
- Garlic
- Broccoli
- Apples
- Cherries
- Peaches
- Honey
If you can eat these foods without gastrointestinal issues, there is no reason to cut them out of your diet. Since this diet can be restrictive, you should talk to your PCP before trying it.
How to treat bloating
The over-the-counter digestive enzyme alpha-galactosidase, which has the brand name Beano, helps break down certain carbohydrates in beans and vegetables, per Harvard Health.
Certain physical activities may also help ease bloating. A study conducted on the effect of short-term physical activity after meals on bloating found people who took a 10 to 15-minute walk after eating reported less bloating.
No single food can prevent or treat bloating for everyone, and individual tolerance varies. However, eating a balanced diet with adequate fiber and fluids can support regular bowel movements and may help prevent constipation-related bloating, Fermented foods with live and active cultures may also support gut health.
- Oats
- Cucumbers
- Celery
- Berries
- Yogurt
- Quinoa
- Pineapple
- Green tea
- Apples
- Avocados
- Bananas
- Asparagus
You should also consider increasing your fiber intake if you have digestive issues. While overconsuming fiber can cause bloating, gas or cramping, it is an essential component of healthy digestion. The Academy of Nutrition and Dietetics recommends 25 grams of daily fiber for women, and 38 grams for men, and 90% of Americans don't meet their daily fiber needs.
If you are concerned about the side effects of fiber, try gradually increasing your intake.
Consult your PCP if you have any of these symptoms as could be signs of an underlying digestive condition:
- Diarrhea
- Persistent or severe belly pain
- Bloody stools
- Changes in the color or frequency of stools
- Losing weight without trying
- Chest discomfort
- Loss of appetite or feeling full quickly
Photo credit: Getty Images
