How to Get Rid of Bloating

Some simple changes can help address this common belly complaint

By Janet Lee

When it comes to digestive problems, constipation and reflux get all the attention. Gas and bloating tend to be relegated to the “just live with it” category. In fact, a recent survey of almost 89,000 people by the Cedars-Sinai Medical Center in Los Angeles found that 1 in 7 had experienced bloating in the previous week but that most hadn’t sought care for it. But there’s plenty that can be done to remedy bloating.

Causes of Bloating

Aging can affect the function of the gastrointestinal (GI) tract and in some cases reduce GI motility, says Roberto Vicinanza, MD, an associate professor at the USC Leonard Davis School of Gerontology in Los Angeles. When food moves more slowly through your system, there’s more time for certain compounds to ferment, and that can lead to gas and bloating.

Bloating can also be associated with health conditions such as diabetes, diverticulosis, or even colon cancer, and drugs such as antibiotics, opioids, and antacids. But usually, dietary issues are the cause.

“Certain carbohydrates [such as lactose and fiber] can be difficult to digest, or they ferment as they go through the GI tract,” says Amir Soumekh, MD, a gastroenterologist who’s an assistant professor of clinical medicine at the Weill Cornell Medical College in New York City. “They’re poorly absorbed and pull water into the intestines, and that can create bloating, distention, and gas.”

Let the Air Out

If your symptoms come on suddenly or they’re disrupting your life, check with your doctor. For less severe cases, try these dietary strategies:

Slow your pace. Many patients get bloated purely from the volume of food they eat, according to Soumekh. “I recommend having smaller portions and chewing until it’s the consistency of mashed potatoes,” he says. Chewing helps crush the air out of food, he says, reducing the amount of air you’re swallowing. (If you have trouble chewing, see your dentist.)

Keep track. Log what and when you eat and when symptoms hit so you can see how your diet may be a factor. For example, some people are sensitive to lactose (in dairy) or fructose (in fruit, honey, and some processed foods). “Lactose and fructose intolerance seem to get more prevalent with age,” Soumekh says. “This may be because we’re making less of certain enzymes, so it’s harder to digest them.”

Be fiber-wise. Fiber is a boon for overall health and bowel regularity, but it’s a carb that ferments in your gut. Increasing fiber gradually and spreading it out over the course of the day can help.

Cut back on FODMAPs. Foods such as apples, asparagus, dairy, garlic, onions, and legumes contain large amounts of hard-to-digest fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Eliminating all high FODMAP foods isn’t a solution, though, because they’re typically healthy foods, Vicinanza says. He suggests trying to pinpoint specific items that cause the problem and removing them to see if symptoms improve.

Try a probiotic. Gut bacteria appear to change with age, and that may affect your symptoms. Probiotics help restore the good bacteria that naturally populate the gastrointestinal tract. “Probiotics are a good thing, especially when you take them after you’ve been on antibiotics or after certain intestinal infections,” Vicinanza says. They can help rebalance gut bacteria. Ask your doctor if a probiotic is warranted and if they recommend a particular kind. People with certain health conditions, such as autoimmune issues, might not be able to take one.

Get moving. Exercise can help with bloating because it improves gut motility, helping move stool through your system. Movement can also positively alter the makeup of your gut bacteria, according to a 2022 review in the journal Nutrients. Aim for at least 30 minutes of physical activity— walking, biking, circuit training—most days of the week.

Editor’s Note: A version of this article also appeared in the May 2023 issue of Consumer Reports On Health.

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