How to reduce gas and bloating

Passing gas is a normal part of digestion. But when gas and bloating make your belly feel full, tight or painful, it can interfere with your day.

Understanding what causes bloating can help you find strategies for bloating relief. It can also help you know when gas or stomach pain may be a sign of something else.

What causes bloating?

When you’re bloated, your belly may feel full, tight or swollen. Bloating may be mild and occasional, or it may happen often enough to affect your daily life.

Sometimes bloating is related to constipation, irritable bowel syndrome (IBS), inflammatory bowel disease, food intolerances or other digestive conditions. Often, it’s related to gas.

Gas can build up when you swallow air or when bacteria in your large intestine break down certain carbohydrates. Belching is gas that comes out through your mouth. Flatulence is gas that passes through the rectum.

Some people also notice stomach gas pain, cramping or visible belly swelling. You may feel bloated even if your body isn’t making more gas than usual.

"Many people assume bloating means they're producing too much gas, but that's not always the case,” says Rani Berry, M.D., a gastroenterologist with Sutter. “Some people have a more sensitive digestive tract or altered gut motility, so even a normal amount of gas can feel uncomfortable. Understanding the underlying cause is the first step toward finding relief."

Common causes of belching

Belching often happens when you swallow extra air. This can happen when you eat quickly, drink carbonated beverages, gulp liquids, chew gum, smoke or talk while eating.

Some foods and drinks can also make belching worse, especially if you have acid reflux. These may include caffeine, chocolate, fatty foods, peppermint or spicy foods. 

Common causes of flatulence

Flatulence happens when bacteria in the colon break down foods that weren’t fully digested earlier in the digestive tract. Many gas-producing foods are carbohydrates.

Common foods that may cause gas include beans, broccoli, Brussels sprouts, cabbage, dairy products, lentils, onions, potatoes and some fruits. Not every food affects everyone the same way, so it can help to pay attention to your own patterns.

How to reduce bloating

If you’re trying to figure out how to get rid of gas and bloating, start with small changes. You might try eating smaller meals, eating more slowly, avoiding carbonated drinks, walking for five to 10 minutes after meals and not lying down right after eating.

It can also help to keep a food and symptom diary. Write down what you eat, when symptoms happen and how long they last. Over time, you may notice patterns. If you think a certain food is causing bloating, try removing one food or food group at a time. That can make it easier to tell what’s actually helping.

If dairy seems to trigger symptoms, you might talk with your doctor about lactose intolerance. If beans, certain vegetables or other carbohydrates seem to cause symptoms, your doctor may recommend a different approach, such as working with a dietitian.

Some over-the-counter products may also help with bloating relief. Products that contain simethicone may help break up gas bubbles. Products that contain alpha-galactosidase, such as Beano®, may help reduce gas from certain vegetables, beans and grains.

“Bloating is one of the most common digestive concerns I see,” says Berry. “While it can be frustrating, it's often manageable with small changes like identifying food triggers, eating more slowly and addressing constipation when it's present. If bloating is persistent, severe or accompanied by weight loss, bleeding or significant pain, it's important to be evaluated rather than simply trying to live with it."

When to seek care right away

Gas and bloating are common and usually not serious. But some symptoms may be signs of another medical condition.

Call your doctor if gas, bloating or stomach pain is severe, doesn’t go away or keeps coming back. You should also call if you have bloating along with:

• Bloody stools
• Diarrhea or constipation that doesn’t improve
• Fever
• Loss of appetite
• Ongoing vomiting
• Unexplained weight loss

These symptoms don’t always mean something serious is wrong, but they’re worth checking.