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Help centreHow to reduce bloating with bloating remedies
Written byNatalie Beastall
Reviewed byGeorgia Whalley, Nutrition Consultant
Bloated stomach? If you're tired of feeling uncomfortable or gassy, discover the common causes of bloating, remedies and foods that may help you feel more comfortable
Summary
1How to get rid of bloating
If your bloating is caused by trapped gas, eating too quickly or a large meal, it should ease on its own fairly quickly.
2What are some bloating remedies?
There's no single remedy that works for everyone, but you can try gentle walking, staying hydrated and eating slowly.
3What foods cause bloating?
Foods like onions, garlic, asparagus, apples, pears, mushrooms and more can cause bloating in some people.
Ever finished a meal only to feel like your jeans have suddenly shrunk? Or found yourself unbuttoning your trousers before you've even left the dinner table? Bloating is common and, in many cases, temporary. But because it can have lots of different causes, from eating too quickly to certain foods or an underlying digestive condition, there's no single remedy that works for everyone.
So, if you've ever found yourself Googling 'how to get rid of bloating' or 'how to debloat' - let's look at what helps with bloating, which foods may trigger (or help relieve it) and the bloating remedies worth trying.
How to get rid of bloating
Most of the time, bloating should ease on its own if your bloating is caused by trapped gas, eating too quickly or a large meal. In these cases, simple lifestyle changes and home remedies may help you feel more comfortable.1 However, if your bloating keeps coming back or is linked to an underlying condition such as constipation, irritable bowel syndrome (IBS) or a food intolerance, you'll need to address the cause rather than just the symptom.1
The good news is that there are several practical bloating remedies that may help, from gentle movement and staying hydrated to identifying any food triggers, which we'll cover below.
What are some bloating remedies?
There's no single remedy that works for everyone, as the best approach depends on what's causing your bloating. These simple strategies may help ease bloating symptoms:1
- take a gentle walk: light movement, such as a walk, can help encourage gas to move through your digestive system and may ease discomfort
- stay hydrated: drinking enough water supports healthy digestion and can be particularly helpful if constipation is contributing to your bloating
- eat slowly: taking your time when eating and chewing food thoroughly may help reduce the amount of air you swallow
- consider your fibre intake: fibre is important but increasing it too quickly can lead to bloating. Aim to increase your fibre foods gradually and drink plenty of fluids identify
- any food triggers: if certain foods regularly leave you feeling bloated, keeping a food diary may help you spot patterns. It's best not to cut out entire food groups without speaking to a healthcare professional
- manage stress where possible: the gut and brain are closely connected, so stress may affect digestion in some people. Gentle breathing exercises, mindfulness or other relaxation techniques may help
What foods cause bloating?
If you often feel bloated after eating, it can be tempting to blame a specific food. But the truth is, many foods linked with bloating are incredibly nutritious and don't cause problems for everyone.1 In many cases, bloating happens because certain carbohydrates aren't fully broken down in the small intestine. Instead, they travel to the large intestine, where they're fermented by your gut bacteria.2 This natural process produces gas, which can leave some people feeling bloated or uncomfortable. How much this affects you varies from person to person.
Vegetables such as onions, garlic, leeks, asparagus, artichokes and chicory root naturally contain fructans – a type of carbohydrate that's part of a group known as FODMAPs. The majority of fructans can’t be digested in the small intestine, so must be fermented in the large intestine. The gas production from this can then cause bloating or discomfort in some people.3
Some fruits and vegetables naturally contain polyols (also known as sugar alcohols), including apples, pears, plums, blackberries, cauliflower and mushrooms.3 In some people, larger amounts of these foods may contribute to gas and bloating because polyols aren't fully absorbed in the small intestine and are instead fermented in the large intestine. But many people tolerate them without any problems.
Wholegrains are an excellent source of fibre, vitamins and minerals and play an important role in a healthy diet. However, some wholegrains – particularly wheat, rye and barley – also naturally contain fructans.3 As they’re also fermented in the large intestine, some people might be sensitive to them.
Beans, chickpeas and lentils are packed with protein, fibre and nutrients, but they also contain galacto-oligosaccharides (GOS), a type of carbohydrate that's fermented by gut bacteria.4 This can increase gas production and cause bloating in some people, especially if you don't eat legumes regularly.1 Gradually increasing your intake and soaking dried beans or lentils before cooking may help reduce symptoms.
Broccoli, cabbage, Brussels sprouts and cauliflower are all nutritious cruciferous vegetables. They contain fibre and natural carbohydrates that may produce gas as they're broken down by gut bacteria, which can leave some people feeling bloated.5
That doesn't mean you should avoid them. Regularly eating a variety of vegetables helps support a healthy gut, and many people find their digestive system adapts over time.
Unless you've been advised otherwise by a healthcare professional, there's usually no need to cut these foods out completely. If you notice that certain foods consistently trigger bloating, keeping a food diary can help you identify patterns. If symptoms are frequent, severe or affecting your quality of life, speak to your GP or a registered dietitian before making major changes to your diet.
Food and drinks to help bloating
While no single food or drink can get rid of bloating, some may help support healthy digestion or relieve symptoms in certain people. The key is finding what works for you, as the best choices often depend on what's causing your bloating in the first place.
Some drinks to try are:
- drinking plenty of water: it might sound simple, but staying hydrated is one of the best ways to support healthy digestion.1 Drinking enough water can help soften stools and reduce constipation – a common cause of bloating
- peppermint tea: many people turn to peppermint tea for bloating but most of the research has been carried out on peppermint oil rather than the tea itself.6 Peppermint oil may help relax the muscles of the digestive tract, allowing trapped gas to pass more easily and reducing bloating in some people. While peppermint tea may be soothing, more research is needed to know whether it has the same effect
- ginger tea: some people also find ginger tea for bloating helpful, but as with peppermint tea, most studies are done on ginger itself. Ginger has traditionally been used to support digestion, with some research suggesting it may help food move through the stomach more efficiently7
Some foods to try are:
- yoghurt with live cultures: research into probiotics and bloating has shown mixed results, so they don't work for everyone, but some people find them helpful, particularly if they have IBS. Different probiotics target different things, so keep an eye on the label for have strains that have research for bloating like Lactiplantibacillus plantarum, certain Bifidobacterium strains and Bacillus coagulans 8-10
- kiwi: they’re rich in fibre and contains a natural enzyme called actinidin, which may help support digestion.11,12 Some research suggests eating kiwi regularly may improve bowel movements in people with constipation, which could help reduce bloating caused by sluggish digestion13
- fennel: fennel seeds and fennel tea have traditionally been used to support digestion. Early research suggests fennel may help relieve bloating, gas and abdominal discomfort by helping the muscles of the digestive tract relax, although more high-quality studies are needed to confirm these effects14
- oats: if constipation is contributing to your bloating, gradually increasing your fibre intake may help. Oats are a good source of soluble fibre, which supports regular bowel movements and digestive health.15 Just remember to increase fibre slowly and drink plenty of water, as adding too much too quickly can temporarily make bloating worse. It’s recommended to eat 30g of fibre a day16
Bloating remedies FAQs
The quickest way to relieve bloating depends on what's causing it. If trapped gas is to blame, a gentle walk, staying hydrated or sipping peppermint or ginger tea may help some people feel more comfortable.1 If constipation is causing your bloating, increasing your fluid intake and staying active may also help. While occasional bloating is common, if it's severe, persistent or keeps coming back, speak to your GP to rule out an underlying cause.
It can. Coffee doesn't cause bloating in everyone, but some people find it irritates their digestive system or stimulates the bowel, which may lead to bloating or discomfort.17,18 Caffeinated coffee may also worsen symptoms in people with acid reflux or IBS. If you notice you regularly feel bloated after drinking coffee, try reducing your intake or switching to decaffeinated coffee for a few weeks to see if your symptoms improve.
Sometimes. Some people experience temporary bloating or water retention when they first start taking creatine, particularly during a loading phase when larger doses are taken.19 Not everyone experiences this though and it often settles once your body adjusts or if you take a smaller daily maintenance dose instead of a loading phase.
The final say
Bloating is something most of us experience from time to time. Often, small changes such as eating more slowly, staying hydrated or identifying your own food triggers can make a real difference. Remember that foods don't affect everyone in the same way, so what causes bloating for one person may be perfectly well tolerated by another.
The most important thing is to get to know your own digestive system rather than following one-size-fits-all advice. And if your bloating is persistent, severe or comes alongside other worrying symptoms, don't ignore it – speaking to your GP can help identify whether there's an underlying cause and get you the support you need.
Up next – take a look at some of the best foods for gut health or how the gut and skin are linked.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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