Bloating: Fast Relief, Common Causes, and Simple Prevention

Feeling like your stomach is swollen, tight, or full of pressure? Bloating can be annoying and sometimes painful, but there are clear reasons for it and simple fixes you can try right away. Below I’ll walk you through quick relief, everyday causes, and how to stop it from coming back.

Quick relief you can try now

If you want to feel better fast, try these practical moves: go for a 10–20 minute walk to move gas along, sip warm peppermint or ginger tea to relax your gut, and avoid lying down right after eating. Over-the-counter simethicone can help break up gas bubbles for many people. If lactose might be the problem, a lactase pill before dairy often works. Take a few slow, deep breaths to relax — stress can tighten the gut and worsen bloating.

Avoid chewing gum, drinking through a straw, and carbonated drinks when you’re bloated. Those habits make you swallow extra air and can add to the pressure. Also skip high-fat heavy meals for a few hours — fat slows stomach emptying and can increase bloating for some folks.

Common causes and easy changes that help

Food choices are the top triggers. Beans, lentils, broccoli, cabbage, and onions are gas-forming for many people. Sugar alcohols (xylitol, sorbitol) found in sugar-free gum and candy can cause bloating too. If you have lactose intolerance, dairy often brings on bloating, gas, and cramps. Another frequent cause is fiber — adding fiber suddenly can cause temporary bloating until your gut adjusts.

How you eat matters: eating fast, swallowing air, or large meals makes bloating worse. Try smaller plates, chew slowly, and pause between bites. Regular exercise and good hydration help digestion and reduce constipation, a big source of bloating. For some people, probiotics help; try one type for several weeks and watch for improvement.

Medical issues can also cause bloating. IBS (irritable bowel syndrome), SIBO (small intestinal bacterial overgrowth), celiac disease, and certain medications can lead to persistent bloating. If you notice new severe pain, unexplained weight loss, blood in stool, or bloating that lasts more than a few weeks, see your doctor for tests and targeted treatment.

If medications are the likely cause, check the side effects: drugs like metformin (Glucophage) and weight-loss medicines like orlistat (Xenical) can upset the gut. Our site has articles on these drugs if you want to read more about side effects and what to expect.

Tracking helps: keep a food-and-symptom diary for two weeks. Note what you eat, when symptoms start, and what eases them. This makes it easier to spot patterns and talk with your healthcare provider.

Bloating is usually manageable with small changes: adjust your diet, slow down while eating, move more, and try simple remedies. When in doubt or if symptoms are severe, get checked — better safe than sorry.

30 April 2023

David Warner 13

Bloating after a meal: exploring the benefits of a whole-food, plant-based diet

I recently explored the benefits of a whole-food, plant-based diet, particularly in reducing bloating after a meal. After some research, I discovered that this diet is rich in fiber, which aids digestion and helps prevent bloating. Additionally, plant-based foods are less likely to cause inflammation, which can also contribute to bloating. The absence of processed foods in a whole-food, plant-based diet also plays a significant role in reducing bloating. Overall, I found that incorporating more whole, plant-based foods into my meals has significantly improved my digestion and reduced post-meal bloating.