How to Get Rid of Bloating

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Everybody gets bloated every now and then—it’s a natural occurrence! But bloating can be rather uncomfortable, especially if it’s happening more often than you’d like. In this article, we'll share the best quick tips, natural remedies, and medications to help reduce bloating quickly. We'll also talk about dietary and lifestyle changes you can make in the long-term to help prevent bloating in the future. Read on for our complete guide!

1

Drink warm or hot drinks.

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    Before you do anything else, make sure you’re hydrated. Bloating could be a sign of constipation. For fast relief, reach for a cup of your favorite warm, water-based beverage to help things move along. [1]
    • Sipping on hot liquids softens hard stools and relieves discomfort.
    • Peppermint and carmint tea are great hot drink options that naturally soothe the gut. [2]
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2

Massage your stomach.

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    If you’re feeling bloated after overeating or experiencing constipation, a little self-massage can help encourage things to get moving almost immediately. [3] Simply lay down on your back and follow these steps to massage your stomach in a “U” pattern: [4]
    • Place your hands on top of each other.
    • Set your fingertips on the bottom right side of the stomach.
    • Move your hands in a small counter-clockwise circle, applying firm pressure.
    • Do 3 to 4 circles and move up your stomach.
    • Keep moving up the stomach until you reach your ribs.
    • Continue making circles as you move horizontally across the stomach to the left side.
    • Bring the circles down to the bottom of your stomach.
    • Repeat this technique of going up, over, and down 3 to 5 times.
3

Hold a heat pack on your stomach.

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    The heat from the heat pack helps your abdominal muscles relax, which helps you relax. Lay down with your legs bent or straight, whichever is most comfortable, and place the heat pack over your stomach. [5]
    • This can also soften hardened stools that may cause your bloat and/or poor digestion.
    • If you don’t have a heat pack, try taking a warm bath.
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4

Go for a walk.

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    For many, bloating happens right after eating—it’s a sign that the body is digesting and sorting through all those nutrients. A quick walk after a meal can help stretch your stomach muscles and help everything get moving, including any trapped air. [6]
    • Add some extra walking into your day by parking in the furthest parking space or taking the dog on a midday walk.
    • If walking outside isn’t feasible, try out a treadmill, elliptical, or walking the length of your house back and forth.
5

Do gentle exercise.

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    Regular daily movement can improve symptoms of constipation and digestion. [7] Exercise helps prevent water retention and gets those bowels moving—the perfect win for bloating! Make sure you move every day to prevent bloating in the future. [8] Here are some gentle exercises you can try:
    • Yoga
    • Walking
    • Swimming
    • Bicycling
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6

Chew your food slowly.

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    Bloating is often caused by swallowing too much air when you eat or talk. Too much air in your stomach can cause it to swell as there’s nowhere else for the gas to go. To avoid this, take smaller bites, chew slowly, and try not to talk with your mouth full. [9]
    • Stay away from chewing gum and hard candies while you’re at it. These require you to breathe and talk while you “eat,” which can lead to discomfort.
7

Take over-the-counter medications.

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    There are plenty of gas relief products on the market that you can find at your local pharmacy or convenience store. Check out some of these gas relief over-the-counter products for occasional discomfort: [10]
    • Beano for breaking down hard-to-digest foods
    • Pepto-Bismol for upset stomach and diarrhea
    • Lactaid for lactose intolerance
    • Gas-X to reduce gas buildup in the gut
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8

Try using essential oils.

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    Peppermint is one of many essential oils that can ease pain and calm abdominal muscles. [11] This oil can be rubbed on the stomach when paired with a carrier oil, like coconut oil, or taken orally in the form of a capsule. [12]
    • Soaking in a warm bath with a few drops of peppermint oil can help ease bloat and discomfort.
    • Ginger oil has also been proven to speed up digestion. [13]
9

Lay down and relax.

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    It may sound silly, but relaxation can cure more things than you'd think. Stress is one of the leading causes of bloating. When you’re stressed, the digestive tract may not be able to function well, causing gas buildup, constipation, and discomfort. [14] Consider one or more of these relaxing activities when you’re feeling bloated:
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10

Add more fiber to your diet gradually.

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    Some people experience bloating because they’re not getting enough daily fiber. It’s recommended that women get at least 21 to 25 grams of fiber a day, while men should have 30 to 38 grams a day. [15] Consider taking these steps to add more fiber to your diet: [16]
    • Eat at least 3 servings of vegetables a day
    • Have fruits and/or vegetables with every meal
    • Eat beans, lentils, and peas at least 3 times a week
    • Replace processed snacks with seeds, nuts, and fruits
    • Substitute white rice for brown rice
11

Drink lots of water.

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    can help prevent bloating. More often than not, bloating is caused by dehydration, which can lead to constipation and even diarrhea. Drinking an extra glass here and there can help you digestive system stay happy and healthy. [17]
    • Drinking water before, during, and after meals helps the body break down and process foods.
    • For a healthy individual, it’s recommended to drink between 4 and 6 cups (about 946 and 1420 mL) of water a day. [18]
    • Avoid carbonated beverages since those cause more air to build up in your gut. [19]
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12

Eat less dairy and gluten.

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    Suppose you notice you start bloating after eating certain foods, such as dairy and gluten. In that case, try starting an elimination diet. [20] Wheat and lactose are the most common allergens linked to bloating, so it’s best to start there, especially if you notice a pattern yourself. Try eliminating them for a week and see if you feel a difference. Here are some tips to get you started: [21]
    • Try swapping wheat, rye, and barley with oat-based products.
    • Switch to gluten-free pasta made from chickpeas or rice.
    • Explore milk alternatives such as almond, cashew, and coconut.
13

Try probiotic supplements.

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    Believe it or not, there’s such a thing as good bacteria. Probiotics have been proven to aid digestion, improve constipation, and help manage Crohn’s disease and IBS. [22] The extra good bacteria in the gut helps keep things moving so you can avoid bloat in the future.
    • Culturelle is a highly recommended probiotic that helps get rid of bad gut bacteria. [23]
    • Yogurts are also a great source of good bacteria, and there are even probiotic-specific brands on the market like Activia. [24]
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14

Consider a low FODMAPs diet.

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    What you eat can have a big impact on how you feel inside and out. Some of the main causes of bloating are food intolerance and low motility. A low FODMAP diet focuses on eliminating foods that produce gas in the gut and are harder to digest. [25] Talk to your doctor to see if following a low FODMAP diet is for you, and consider taking these foods out of your diet: [26]
    • Apples
    • Pears
    • Blackberries
    • Cow’s milk
    • Cottage cheese
    • Honey
    • Broccoli
    • Cabbage
    • Lentils
15

Talk to your doctor if your bloating is persistent.

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    If you’re constantly bloated and have tried everything under the sun for relief with no results, it may be time to chat with your doctor. Chronic bloat can be a symptom of IBS, Celiac disease, lactose intolerance, and many other digestive diseases and allergies. [27] Consultations, blood work, and allergy tests can be used to determine why you’re bloated and help get you back to feeling your best.
    • Keep a journal logging your food intake, bowel movements, and symptoms to help your doctor understand and further evaluate why you may be bloated.
    • Take pictures of your bloat to show the doctor. This can help if you’re not bloated at the time of the appointment.
    • A doctor may prescribe medication(s) to help with chronic bloating.
    • See a doctor immediately if you experience nausea, vomiting, diarrhea, constipation, severe abdominal pain, dramatic weight loss, chest pain, or fever alongside your bloating. [28]
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Expert Q&A

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  • Question
    I've been having constant bloating and it really hurts. How can I stop this from happening?
    Chris M. Matsko, MD
    Family Medicine Physician
    Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.
    Chris M. Matsko, MD
    Family Medicine Physician
    Expert Answer
    I would first try a brisk walk after eating to get the digestive system moving. If this is not effective I would try to take a simethicone-containing product, such as Gas X. If bloating is chronic I would talk it over with your doctor to see if there is not an allergic process going on, such as Celiac disease or lactose intolerance.
    Thanks! We're glad this was helpful.
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    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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  • Question
    Can I take simethicone and amitriptyline together to treat severe bloating?
    Chris M. Matsko, MD
    Family Medicine Physician
    Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.
    Chris M. Matsko, MD
    Family Medicine Physician
    Expert Answer
    Yes you can take both together. They have different actions — one is an antidepressant — and if your doctor prescribes them, they may act synergistically.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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      References

      1. ↑ https://my.clevelandclinic.org/health/symptoms/21740-bloated-stomach
      2. ↑ https://www.eatright.org/health/wellness/healthful-habits/the-health-benefits-of-tea
      3. ↑ https://www.med.umich.edu/1libr/MBCP/AbdominalSelfmassage.pdf
      4. ↑ https://www.uofmhealth.org/conditions-treatments/digestive-and-liver-health/diaphragmatic-breathing-gi-patients
      5. ↑ https://www.mountsinai.org/health-library/symptoms/abdominal-pain
      6. ↑ https://www.arthritis.org/health-wellness/healthy-living/physical-activity/walking/12-benefits-of-walking
      7. ↑ https://www.nhs.uk/conditions/bloating/
      8. ↑ https://my.clevelandclinic.org/health/symptoms/21740-bloated-stomach
      9. ↑ https://my.clevelandclinic.org/health/diseases/7314-gas-and-gas-pain#management-and-treatment
      1. ↑ https://my.clevelandclinic.org/health/diseases/7314-gas-and-gas-pain
      2. ↑ https://www.nhs.uk/medicines/peppermint-oil/
      3. ↑ https://my.clevelandclinic.org/health/symptoms/21740-bloated-stomach
      4. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3016669/
      5. ↑ https://www.sciencedirect.com/science/article/abs/pii/S0005796701000651
      6. ↑ https://health.clevelandclinic.org/11-diet-changes-that-help-you-fight-pms/
      7. ↑ https://www.health.harvard.edu/staying-healthy/how-to-get-more-fiber-in-your-diet
      8. ↑ https://www.nm.org/healthbeat/healthy-tips/nutrition/how-to-beat-the-bloat
      9. ↑ https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
      10. ↑ https://pubmed.ncbi.nlm.nih.gov/19502016/
      11. ↑ https://my.clevelandclinic.org/health/diseases/7314-gas-and-gas-pain#management-and-treatment
      12. ↑ https://health.clevelandclinic.org/foods-that-cause-bloating/
      13. ↑ https://www.health.harvard.edu/nutrition/understanding-the-health-benefits-of-taking-probiotics
      14. ↑ https://my.clevelandclinic.org/health/treatments/14598-probiotics
      15. ↑ https://health.clevelandclinic.org/what-are-the-best-sources-of-protein
      16. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know
      17. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know
      18. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/bloating-causes-and-prevention-tips
      19. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/bloating-causes-and-prevention-tips

      About This Article

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      To get rid of bloating fast, take an over-the-counter medication that contains the ingredient simethicone. You can also apply a heating pad to your abdomen to ease the pain and relax your muscles, which can relieve the gas or constipation causing the bloating. If your bloating is a symptom of PMS, avoid caffeine and alcohol and consider talking to your doctor about getting a prescription for spironolactone. You can also talk to a doctor about options if you're dealing with chronic bloating caused by IBS or celiac disease. For tips on dietary and lifestyle changes you can make to prevent bloating, read on!

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        Aug 12, 2016

        "Eating a gluten free diet for a week then a lactose free diet for a week to see if either helps."
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