Natural Tricks to Finally Get Rid of Bloating for Good

1. Chew Food Thoroughly

One of the simplest yet most effective ways to beat bloating is to chew your food thoroughly. The process of digestion truly begins in the mouth, where enzymes in saliva start breaking down food before it reaches the stomach. When you eat quickly or fail to chew each bite properly, you not only burden your digestive system but also swallow excess air, which can get trapped in your gut and lead to uncomfortable bloating.

By slowing down and focusing on chewing each mouthful until it reaches a soft, almost liquid consistency, you help your body process food more efficiently.
Mindful eating practices—such as setting down your fork between bites or taking a few deep breaths before meals—can also reduce the urge to rush. According to the Harvard T.H. Chan School of Public Health, mindful eating not only aids digestion but also leads to greater satisfaction and less overeating.

If you tend to eat on-the-go or while distracted, try carving out time for meals in a calm environment. Simple adjustments like these can dramatically reduce bloating and improve overall digestive comfort.

2. Drink Water Before Meals

Hydrating before meals is a powerful and natural way to support digestion and reduce bloating. Drinking a glass of water about 30 minutes before eating helps prime the digestive system, encouraging the production of gastric juices and setting the stage for smoother breakdown of food. Pre-meal hydration also prevents overeating by creating a gentle feeling of fullness, which can help curb the urge to eat too quickly or excessively.

Several studies have shown that timing matters when it comes to water intake. According to research published in Obesity (Silver Spring), participants who drank water before meals consumed fewer calories and reported less bloating and discomfort. Conversely, drinking large amounts of water during meals may dilute digestive enzymes, potentially slowing digestion and contributing to bloating.

For optimal digestive health, aim to drink 8-16 ounces of water 20-30 minutes before each meal. Make this a mindful habit—keep a water bottle nearby and pause to hydrate before you begin eating. This simple practice, over time, can make a noticeable difference in how you feel after meals.

3. Limit Carbonated Beverages

Carbonated drinks, such as soda, sparkling water, and beer, introduce extra gas into the digestive tract. This influx of carbon dioxide bubbles can become trapped in the stomach and intestines, leading to uncomfortable bloating, belching, and a distended abdomen. Unlike flat water, which hydrates without adding air, fizzy beverages are notorious for their gas-producing effects.

A study from the National Institutes of Health found that carbonated drinks can significantly increase the volume of air in the gut, intensifying sensations of bloating and fullness. For those prone to digestive discomfort, these beverages may exacerbate symptoms or even trigger episodes of irritable bowel syndrome (IBS).

If you’re looking to ease bloating, swap out sodas and sparkling waters for still water, herbal teas, or diluted fruit juices. Choosing non-carbonated beverages helps reduce the risk of swallowing air and keeps your digestive system running smoothly. When you crave a flavorful drink, consider infusing water with fresh lemon, cucumber, or mint for a refreshing, bloat-free alternative.

4. Eat Smaller, Frequent Meals

The size and frequency of your meals play a significant role in digestion and bloating. Consuming large meals can overload the stomach, forcing it to work harder and longer to break down food. This can slow gastric emptying and increase the likelihood of gas buildup, resulting in bloating and discomfort. In contrast, eating smaller, more frequent meals throughout the day helps maintain steady digestion, preventing the gut from becoming overwhelmed.

According to the Cedars-Sinai Medical Center, distributing your caloric intake across four to six small meals or snacks can alleviate bloating, especially for those with sensitive digestive systems. This approach keeps nutrient absorption steady and limits the stretching of the stomach, reducing the risk of gastric distension.

For practical meal planning, aim to eat every 3-4 hours and include balanced portions of protein, healthy fats, and fiber-rich carbohydrates. Listen to your body’s hunger cues rather than eating out of habit or boredom. By making this subtle shift in your eating pattern, you can enjoy meals with greater comfort and less bloating.

5. Avoid Swallowing Air

Aerophagia, or the unintentional swallowing of air, is a surprisingly common cause of bloating. Every time you gulp air, whether consciously or not, that air can become trapped in your digestive tract and lead to uncomfortable bloating, burping, and abdominal pressure. Everyday habits often contribute to this issue—chewing gum, sucking on hard candies, talking while eating, and drinking through straws are all common culprits.

According to the Johns Hopkins Medicine, frequent gum chewing and using straws can significantly increase the amount of air swallowed. Carbonated beverages and eating too quickly, especially while talking, can exacerbate the problem further.

To reduce air intake, try to drink directly from a glass or bottle rather than using a straw. Avoid chewing gum or limit it to special occasions. Eat slowly, keep your mouth closed while chewing, and minimize talking during meals. Small changes in your daily habits can make a big difference in how much air you swallow, ultimately easing digestive discomfort and reducing bloating.

6. Try Herbal Teas

Herbal teas have long been prized for their soothing effects on the digestive system. Peppermint and ginger teas, in particular, stand out for their ability to ease bloating and promote more comfortable digestion. Peppermint tea contains natural compounds that help relax the muscles of the gastrointestinal tract, reducing spasms and allowing trapped gas to pass more easily. Ginger tea, on the other hand, is well-known for its anti-inflammatory and pro-digestive properties.

According to the National Center for Biotechnology Information, peppermint oil and ginger have both demonstrated effectiveness in reducing symptoms of indigestion and bloating in clinical studies. Herbal medicine traditions across cultures have used these teas for centuries to support gastrointestinal health and relieve discomfort.

To incorporate herbal teas into your routine, simply steep a bag or fresh root in hot water for 5-10 minutes after meals. You can also add honey or lemon for extra flavor. Choosing naturally caffeine-free options ensures you get the benefits without disrupting your sleep, making herbal teas an easy and enjoyable way to calm your digestive system.

7. Increase Fiber Slowly

Fiber is essential for healthy digestion, supporting regular bowel movements and helping to prevent constipation. However, a rapid increase in fiber intake can often worsen bloating, especially if your digestive system isn’t accustomed to higher levels. When you suddenly add extra fiber, the gut bacteria work overtime to break it down, which can produce excess gas and lead to discomfort.

The Mayo Clinic recommends gradually increasing fiber consumption over a period of several weeks. This allows your digestive tract and gut microbiome to adjust, minimizing gas and bloating. Choosing a mix of soluble and insoluble fiber from sources like fruits, vegetables, whole grains, and legumes ensures you get the full digestive benefits without overwhelming your system.

To manage fiber intake, start by adding small portions of high-fiber foods to your meals and increase the amount every few days. Always pair increased fiber with adequate hydration, as water helps fiber move smoothly through the digestive tract. By increasing fiber gradually, you’ll support gut health while keeping bloating at bay.

8. Identify Food Intolerances

Food intolerances are a major but often overlooked cause of persistent bloating. When your body struggles to digest certain foods—such as lactose in dairy, fructose in fruit, or gluten in wheat—the undigested components can ferment in the gut, producing gas and leading to significant bloating and discomfort. Symptoms can vary widely, making it challenging to pinpoint the culprit without careful observation.

For example, lactose intolerance is common among adults and can cause bloating, gas, and diarrhea after consuming milk or cheese. Likewise, sensitivities to artificial sweeteners or certain fibers (like inulin) can also trigger digestive upset in sensitive individuals.

If you suspect a food intolerance, try an elimination diet: remove potential triggers from your meals for two to four weeks, then gradually reintroduce them one at a time while monitoring your symptoms. Keeping a food diary can help you track patterns and identify problem foods. Consulting with a registered dietitian can offer personalized guidance and ensure nutritional balance throughout the process.

9. Monitor FODMAPs

FODMAPs—short for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—are specific types of carbohydrates that can be difficult for some people to digest. These carbs are found in a variety of foods such as onions, garlic, beans, and certain fruits. When poorly absorbed in the small intestine, FODMAPs ferment in the colon, producing gas and causing bloating, cramping, and discomfort.

Clinical guidelines from the Monash University FODMAP program and supported by the American College of Gastroenterology recommend a low-FODMAP diet as an effective approach for managing bloating in individuals with irritable bowel syndrome (IBS) and other digestive sensitivities. This protocol involves systematically reducing high-FODMAP foods, then gradually reintroducing them to identify specific triggers.

To track your FODMAP intake, keep a detailed food and symptom journal. There are also smartphone apps designed to help you identify high- and low-FODMAP foods. Working with a registered dietitian familiar with the FODMAP protocol can provide expert guidance and help you maintain a balanced, bloat-free diet tailored to your needs.

10. Practice Stress Management

The connection between the mind and gut—known as the gut-brain axis—plays a powerful role in digestive health. High stress levels can trigger or worsen symptoms like bloating, cramping, and irregular bowel movements, as the body’s stress response disrupts normal gut motility and hormone balance. According to the Harvard Medical School, stress can even alter the composition of gut bacteria, amplifying digestive discomfort.

People who experience chronic stress often report more severe and frequent bloating than those with effective coping skills. Stress can delay stomach emptying and increase sensitivity to abdominal sensations, making mild bloating feel much more intense. Learning to manage stress is therefore a key part of reducing digestive symptoms.

Incorporate regular relaxation techniques such as deep breathing, meditation, yoga, or mindful walking into your daily routine. Even a few minutes of focused breathing can help calm the nervous system and ease digestive tension. Seeking support from friends, counselors, or support groups can also make a meaningful difference in long-term gut health and overall well-being.

11. Move After Eating

Engaging in light physical activity after meals can significantly enhance digestion and reduce bloating. Gentle movement, such as walking, stimulates peristalsis—the rhythmic contractions of the digestive tract that help move food and gas through your system. This can prevent the sluggishness and gas buildup commonly experienced after heavy or sedentary post-meal routines.

In contrast, remaining sedentary after eating can slow digestion and increase the risk of bloating and discomfort. Studies from the National Institutes of Health suggest that even a 10- to 15-minute walk after meals can promote gastric emptying and reduce symptoms of indigestion.

To make movement a habit, consider a short stroll around the block, gentle stretching, or light household chores after each meal. Avoid vigorous exercise immediately after eating, as this can sometimes exacerbate digestive discomfort. Consistent, light movement supports your digestive system in processing food efficiently, helping you feel lighter and more comfortable throughout the day.

12. Limit Artificial Sweeteners

Artificial sweeteners, particularly sugar alcohols like sorbitol, mannitol, and xylitol, are notorious for causing bloating and digestive discomfort. These sweeteners are often found in “sugar-free” or “diet” products, including gums, candies, protein bars, and beverages. Because sugar alcohols are only partially absorbed in the small intestine, they travel to the colon, where they are fermented by gut bacteria—producing gas and sometimes leading to cramps or diarrhea.

Research from the Cleveland Clinic highlights the digestive challenges posed by sugar alcohols, especially for individuals with sensitive stomachs or irritable bowel syndrome. By contrast, most natural sweeteners like honey and maple syrup are more readily absorbed, though they should still be consumed in moderation.

To avoid unwanted bloating, always check ingredient labels for terms like “sugar alcohols,” “sorbitol,” “xylitol,” and “mannitol.” Opt for products with minimal or no artificial sweeteners whenever possible, and if you do use them, monitor your body’s response closely. Making more informed choices can help you steer clear of hidden sources of digestive upset.

13. Choose Probiotic Foods

Probiotics are beneficial bacteria that help maintain a balanced gut microbiome, which is essential for healthy digestion and reduced bloating. When your gut flora is out of balance—often due to antibiotics, illness, or poor diet—digestive symptoms like bloating, gas, and irregularity can become more frequent. Probiotic-rich foods naturally replenish these “good” bacteria and support smoother digestion.

Common sources of probiotics include fermented foods such as yogurt with live cultures, kefir, sauerkraut, kimchi, miso, and kombucha. According to the UK National Health Service, regular intake of these foods may help restore microbial balance and ease digestive discomfort in some individuals.

To incorporate probiotics into your diet, aim for at least one small serving of a fermented food daily. Rotate different probiotic foods to diversify your gut bacteria, and check labels to ensure products contain live and active cultures. Consistency is key: make probiotic foods a regular part of your routine to experience their full digestive benefits and keep bloating at bay.

14. Try Digestive Enzymes

Digestive enzymes are proteins that help break down food into absorbable nutrients, ensuring smooth digestion and minimizing bloating. Our bodies naturally produce enzymes like amylase, protease, and lipase, but some individuals experience enzyme deficiencies—either due to genetics, aging, or digestive disorders—which can lead to incomplete digestion and uncomfortable gas or bloating.

Natural sources of digestive enzymes include pineapple (bromelain), papaya (papain), kiwi, and fermented foods. Supplemental digestive enzymes are also available over the counter and may be recommended for those with specific issues, such as lactose intolerance or pancreatic insufficiency. According to the Cedars-Sinai Medical Center, enzyme supplements can be helpful for targeted digestive problems but are not necessary for everyone.

If you experience frequent bloating after eating certain foods, it may be worth trying a natural enzyme-rich food with your meal or consulting a healthcare professional about supplementation. Always read product labels and use supplements under professional guidance to avoid unnecessary or ineffective use. Digestive enzymes can be a valuable tool for those whose bloating stems from incomplete food breakdown.

15. Avoid Eating Too Late

Eating large meals late at night can disrupt your digestive process and increase the likelihood of bloating. As your body prepares for rest, the digestive system naturally slows down, making it harder to efficiently process food. This can result in food lingering in the stomach, leading to gas, discomfort, and even disturbed sleep.

Research on circadian rhythms, including findings from the Cell Reports journal, suggests that our bodies are optimized for digestion during daylight hours, with efficiency declining at night. Regularly eating late can impair this natural rhythm, contributing to bloating and other digestive complaints.

For optimal digestion and reduced bloating, aim to finish your last substantial meal at least two to three hours before bedtime. If you need a snack later in the evening, choose something light and easy to digest, such as fruit or yogurt. Establishing a consistent meal schedule not only supports digestion but also helps regulate your body’s internal clock, promoting better sleep and overall well-being.

16. Reduce Salt Intake

Excess sodium is a common trigger for bloating, as it causes the body to retain water in an effort to balance salt levels in the bloodstream. This water retention can lead to puffiness and a heavy, distended feeling in the abdomen. Diets high in processed foods and restaurant meals are typically loaded with hidden sodium, making it easy to consume more than the recommended limit without realizing it.

Comparative studies, such as those highlighted by the Harvard T.H. Chan School of Public Health, show that individuals on high-sodium diets report more frequent and severe bloating than those who keep their sodium intake in check. Reducing sodium can help your body shed excess water and relieve uncomfortable bloating.

To lower your salt intake, cook more meals at home, choose fresh or frozen produce over canned, and season foods with herbs and spices instead of salt. Read nutrition labels carefully to identify high-sodium products, and aim to stay below 2,300 milligrams of sodium per day. Small changes in your daily habits can have a big impact on both bloating and overall health.

17. Limit Fatty Foods

High-fat meals are notorious for slowing down digestion, often leading to feelings of heaviness and bloating. Fat takes longer for the stomach to break down and empty into the intestines, which can cause food to linger and increase the production of gas. This effect is especially pronounced with meals rich in saturated and trans fats, commonly found in fried foods, fast food, and heavily processed snacks.

Studies reviewed by the American Gastroenterological Association show that people who regularly consume high-fat diets experience more frequent digestive issues compared to those who favor moderate or low-fat meals. In contrast, meals that incorporate healthy fats in moderation—such as those from avocados, olive oil, nuts, and seeds—are less likely to cause bloating and support overall well-being.

To reduce bloating, opt for grilling, baking, or steaming instead of frying, and use healthy oils sparingly. Choose lean protein sources and add fats mindfully—think a drizzle of olive oil rather than a heavy cream sauce. These simple swaps can make meals lighter and easier on your digestive system.

18. Eat at Regular Times

Maintaining a consistent eating schedule helps regulate your digestive system and can dramatically reduce bloating. Irregular meal times disrupt the body’s internal clock, also known as the circadian rhythm, which governs digestive hormone secretion and gut motility. When you skip meals or eat at unpredictable intervals, your gut may struggle to process food efficiently, resulting in gas, discomfort, and irregular bowel movements.

Research published by the National Institutes of Health underscores the importance of meal timing for optimal digestive health. People who eat meals at consistent times each day tend to have better digestion and experience fewer bloating episodes than those with erratic eating habits. Regular eating cues the digestive tract to prepare for incoming food, ensuring smoother breakdown and absorption.

To support gut rhythm, aim to eat breakfast, lunch, and dinner at roughly the same times each day. Include healthy snacks if needed, but keep them scheduled rather than spontaneous. Establishing a reliable eating routine trains your gut to function more efficiently, helping you avoid the discomfort of unpredictable digestive symptoms.

19. Try Abdominal Massage

Abdominal self-massage is a simple yet effective way to help move trapped gas through the intestines and relieve bloating. The gentle, rhythmic pressure of massage stimulates peristalsis—the muscular contractions that propel food and gas along the digestive tract. This technique can relax the abdominal muscles, reduce discomfort, and even improve stool consistency for some individuals.

Real-world results support its effectiveness: a study published in the Journal of Clinical Nursing found that regular abdominal massage significantly reduced symptoms of bloating and constipation in adults. Many people report relief within minutes of performing this technique, especially after meals or during episodes of digestive discomfort.

To try abdominal massage safely, lie on your back with knees bent. Use gentle, clockwise circular motions starting at the lower right abdomen, moving up toward the ribs, across the upper abdomen, and down the left side. Repeat for 5-10 minutes, applying light pressure but stopping if you feel pain. Consistency is key: daily abdominal massage can become a soothing, natural tool for gas relief and overall digestive comfort.

20. Sit Upright After Meals

Posture plays a surprisingly important role in digestion and bloating prevention. Sitting upright after meals allows gravity to assist the movement of food from the stomach into the intestines, supporting efficient gastric emptying and reducing the risk of reflux and bloating. In contrast, slouching or lying down immediately after eating can compress the abdomen, hinder digestive processes, and trap gas within the gut.

Research from the National Institutes of Health highlights that maintaining an upright posture after eating is linked to fewer episodes of indigestion and bloating. This is especially relevant for individuals prone to acid reflux or those who experience discomfort when reclining too soon after a meal.

For optimal digestion, remain seated with your back straight and shoulders relaxed for at least 30 minutes after eating. Avoid slumping on the couch or heading straight to bed. Good posture habits—even during work or leisure—can make a noticeable difference in digestive comfort and help minimize post-meal bloating.

21. Avoid Tight Clothing

Wearing tight clothing, especially around the waist and abdomen, can aggravate bloating and make digestive discomfort much worse. Constricting garments press against the stomach and intestines, restricting their natural movement and impeding the normal passage of food and gas. This can heighten sensations of fullness, cramping, and may even contribute to acid reflux after meals.

Studies referenced by the National Institutes of Health have found that looser, more flexible attire helps reduce post-meal bloating compared to tight belts, shapewear, or snug pants. People who switch to comfortable waistbands and breathable fabrics often report immediate relief, especially during or after eating.

To minimize bloating, opt for clothing that allows free movement and doesn’t compress the abdomen. Choose elastic waistbands, relaxed fits, or flowy styles, particularly if you know you’ll be sitting for long periods or enjoying a large meal. Comfortable clothing not only enhances digestive comfort but can also boost your overall sense of ease and confidence throughout the day.

22. Support Gut Motility

Gut motility refers to the rhythmic contractions that move food and waste through your digestive tract. When motility is sluggish, as seen in conditions like constipation or certain irritable bowel syndromes, food can linger in the intestines, leading to bloating, discomfort, and a heavy sensation. Factors such as low physical activity, dehydration, and poor dietary choices can all contribute to reduced gut movement.

According to the American Gastroenterological Association, supporting healthy gut motility is crucial for preventing bloating and maintaining regularity. Signs of low motility include infrequent bowel movements, straining, or a persistent feeling of fullness after eating.

To promote regular gut movement, stay hydrated, consume adequate fiber, and engage in daily physical activity such as walking, yoga, or gentle stretching. Establishing a consistent eating and bathroom schedule can also train your digestive tract for better regularity. Simple lifestyle adjustments can dramatically improve gut motility, helping you feel lighter and reducing the frequency and severity of bloating.

23. Test for SIBO

Small Intestinal Bacterial Overgrowth (SIBO) is a condition where excessive bacteria populate the small intestine, causing significant digestive symptoms—most notably, chronic bloating, gas, and discomfort after meals. SIBO can also lead to nutrient malabsorption and is often mistaken for irritable bowel syndrome or food intolerances, making it an underdiagnosed culprit behind persistent bloating.

Diagnosis typically involves a non-invasive breath test, which measures hydrogen and methane gases produced by bacteria after ingesting a sugar solution. According to the Mayo Clinic, this test is widely used to identify SIBO in patients with unexplained bloating and digestive distress.

If you experience ongoing bloating that doesn’t respond to dietary or lifestyle changes, it’s important to consult a healthcare provider. Early detection and treatment—which may involve antibiotics or targeted probiotics—can resolve symptoms and restore digestive health. SIBO is treatable, but requires proper medical evaluation and tailored therapy to prevent recurrence and ensure lasting relief from bloating.

24. Manage Menstrual Bloating

Hormonal fluctuations are a common cause of bloating in women, especially in the days leading up to and during menstruation. Shifts in estrogen and progesterone levels can cause the body to retain water and slow digestion, resulting in a bloated, heavy sensation that differs from typical digestive bloating. Menstrual bloating often comes with additional symptoms, such as breast tenderness and mood changes, making it distinct from bloating caused by food or lifestyle factors.

According to the American College of Obstetricians and Gynecologists (ACOG), up to 85% of women experience some form of premenstrual bloating. While it is usually temporary, the discomfort can still be significant.

Natural relief options include increasing water intake, limiting salty and high-sugar foods, engaging in regular exercise, and using gentle abdominal massage. Herbal teas like chamomile or ginger may also help ease symptoms. Tracking your cycle can help anticipate and proactively manage bloating. If symptoms are severe or long-lasting, consult your healthcare provider to rule out underlying conditions such as endometriosis or ovarian cysts.

25. Stay Hydrated Throughout the Day

Consistent hydration is crucial for healthy digestion and minimizing bloating. Water helps break down food, dissolve nutrients, and move waste efficiently through the digestive tract. When you’re well-hydrated, your intestines can absorb nutrients more easily and prevent constipation—a common contributor to bloating. In contrast, dehydration causes the colon to absorb more water from waste, making stools harder and slowing down transit time, which can lead to discomfort and abdominal bloating.

The Centers for Disease Control and Prevention (CDC) recommends that most adults aim for at least eight 8-ounce glasses of water per day, though individual needs may vary based on activity level, climate, and overall health. Herbal teas, broth-based soups, and water-rich fruits and vegetables also contribute to your daily hydration.

To stay consistently hydrated, carry a reusable water bottle, set reminders, and sip small amounts throughout the day rather than waiting until you’re thirsty. Making hydration a daily habit not only supports digestion but also helps you feel lighter, more energized, and less prone to uncomfortable bloating.

26. Eat Slowly

Eating slowly is one of the simplest ways to support digestion and reduce bloating. When you eat at a relaxed pace, you give your digestive system time to process food efficiently, allowing enzymes in your saliva and stomach to properly break down each bite. Fast eaters tend to swallow larger pieces of food and more air, which can lead to increased gas, bloating, and discomfort after meals.

Research from the National Institutes of Health shows that slow eaters are less likely to experience digestive problems and often feel fuller with less food, compared to those who rush through meals. This mindful approach not only supports digestive health but can also help with weight management.

To cultivate slower eating habits, try putting your utensils down between bites, chewing each mouthful thoroughly, and focusing on the flavors and textures of your food. Eliminate distractions like phones or TVs to turn meals into a mindful experience. Over time, these strategies can help reduce bloating and enhance your enjoyment of food.

27. Avoid Smoking

Smoking introduces excess air into the digestive tract, as the repetitive inhaling and puffing action can lead to increased aerophagia (air swallowing). This not only contributes to the accumulation of gas and bloating but also irritates the lining of the gastrointestinal tract. Additionally, the chemicals in cigarettes can disrupt gut motility and exacerbate symptoms like acid reflux, further intensifying digestive discomfort.

Comparative studies, including those referenced by the National Institutes of Health, indicate that smokers are more likely to experience bloating, indigestion, and gut irritation than non-smokers. Quitting smoking has been shown to improve both digestive and overall health, reducing the frequency and severity of bloating for many individuals.

If you’re looking to quit, seek support through resources like the Smokefree.gov program, which offers free tools, counseling, and community support. Making the decision to stop smoking can lead to rapid improvements in gut comfort and long-term well-being, making it one of the best steps for those struggling with persistent bloating.

28. Limit Chewing Gum

Chewing gum may seem harmless, but it can significantly increase the amount of air you swallow throughout the day. Each chew causes you to repeatedly gulp small amounts of air, which can accumulate in your digestive tract and lead to bloating and gas. This effect is particularly pronounced if you chew gum for extended periods or multiple times per day.

Unlike simply consuming a mint, which dissolves quickly in the mouth, gum chewing involves constant jaw movement and saliva production—both of which heighten the risk of aerophagia. According to the Johns Hopkins Medicine, frequent gum chewers often report more digestive discomfort than those who do not chew gum or who opt for mints instead.

If you’re looking to freshen your breath without triggering bloating, try sugar-free mints, natural breath sprays, or simply rinse your mouth with water. Limiting gum chewing is a small but powerful change that can make a noticeable difference in reducing unwanted gas and bloating.

29. Try Apple Cider Vinegar

Apple cider vinegar (ACV) has gained popularity as a natural remedy for digestive issues, including bloating. The theory is that its mild acidity can help boost stomach acid levels, supporting more efficient breakdown of food and easing symptoms like gas and fullness. Some anecdotal reports suggest ACV may also have mild probiotic effects, given the presence of beneficial bacteria in unfiltered versions.

While clinical evidence supporting apple cider vinegar for bloating is limited, a small study in the European Journal of Clinical Nutrition found that vinegar can slow gastric emptying in healthy adults, which may aid satiety but could worsen bloating in some cases. Therefore, results may vary between individuals.

If you wish to try ACV, start with a low dose such as 1 teaspoon diluted in a large glass of water before meals. Avoid undiluted ACV, as it can damage tooth enamel and irritate the throat. Monitor your body’s response and consult a healthcare professional if you have underlying digestive conditions or concerns.

30. Avoid Highly Processed Foods

Highly processed foods are often loaded with additives, preservatives, excess salt, and low-quality fats—all of which can contribute to bloating and digestive discomfort. These foods typically contain minimal dietary fiber, which is essential for healthy gut motility and preventing constipation. Additionally, artificial sweeteners and emulsifiers found in many packaged snacks and ready-to-eat meals can disrupt gut bacteria and increase gas production.

Comparing diets rich in whole foods to those high in processed items, research from the Harvard T.H. Chan School of Public Health shows that people who eat mostly unprocessed, fiber-rich foods experience less bloating and better overall digestive health. Whole grains, fresh fruits and vegetables, legumes, nuts, and seeds provide natural nutrients and fiber that support gut function.

For practical meal swaps, choose oatmeal over sugary breakfast cereals, whole fruit instead of fruit-flavored snacks, and home-cooked meals with lean proteins and vegetables instead of fast food. Prioritizing whole, minimally processed foods can make a dramatic difference in your digestive comfort and long-term wellness.

31. Try Yoga for Digestion

Yoga is an effective, natural way to support gut motility and reduce bloating. Certain yoga poses gently massage the abdominal organs, stimulate peristalsis, and help move trapped gas and waste through the digestive tract. Poses like “Wind-Relieving Pose” (Pawanmuktasana), “Seated Twist” (Ardha Matsyendrasana), and “Child’s Pose” (Balasana) are especially beneficial for relieving abdominal tension and promoting digestive comfort.

A review published in the International Journal of Yoga found that regular yoga practice can improve symptoms of irritable bowel syndrome and functional bloating by reducing stress and increasing gut motility. Even a beginner’s yoga routine, practiced for just 10-15 minutes a day, can help you feel lighter and more at ease.

For those new to yoga, start with simple sequences focused on gentle twists, forward bends, and relaxed breathing. Guided online videos and local classes can help you learn proper alignment and technique. Consistency matters: making yoga a regular part of your routine can yield lasting benefits for both your digestive system and your overall well-being.

32. Keep a Food Diary

Keeping a food diary is a powerful tool for uncovering hidden triggers behind your bloating. By recording everything you eat and noting any symptoms that follow, you gain objective, detailed insights that are often lost with memory alone. Trying to recall what you ate days ago or how you felt after a certain meal is unreliable; a written diary allows you to spot patterns and correlations more clearly.

According to the American Gastroenterological Association, food diaries help patients and healthcare providers identify intolerances, sensitivities, and habits contributing to digestive discomfort. Over time, you may notice that specific foods, meal timings, or combinations consistently lead to bloating, while others do not.

For best results, jot down the time, ingredients, portion size, and how you felt within a few hours of each meal. Include details about stress, activity, and other lifestyle factors for a complete picture. Regular review of your diary—either on your own or with a dietitian—can empower you to make informed changes and enjoy a more comfortable, bloat-free life.

33. Avoid Overeating

Overeating puts significant strain on the digestive system, forcing your stomach to stretch and work overtime to process large volumes of food. This often leads to bloating, gas, and a heavy, sluggish feeling after meals. In contrast, eating moderate portions allows for smoother, more efficient digestion and helps prevent uncomfortable fullness and distension.

Studies cited by the Harvard T.H. Chan School of Public Health indicate that portion size is a key factor in digestive health and overall well-being. People who practice portion control tend to have fewer digestive complaints and are better able to maintain a healthy weight.

To avoid overeating, pay attention to satiety cues such as feeling satisfied but not stuffed, and try eating slowly to give your brain time to register fullness. Use smaller plates, serve reasonable amounts, and resist the urge to go back for seconds without a pause. Listening to your body’s signals is a practical and mindful way to reduce bloating and support lasting digestive comfort.

34. Consider Peppermint Oil

Peppermint oil is a well-researched natural remedy for bloating, especially in people with irritable bowel syndrome (IBS). The active compound, menthol, helps relax the smooth muscles of the gastrointestinal tract, allowing trapped gas to pass more easily and reducing abdominal spasms. Numerous clinical trials, including a meta-analysis published by the National Center for Biotechnology Information, have shown that enteric-coated peppermint oil capsules can significantly relieve bloating, pain, and discomfort in IBS patients.

Compared to antacids or over-the-counter gas relievers, peppermint oil offers a targeted, herbal approach with fewer side effects when used appropriately. It’s particularly effective for those whose bloating is triggered by gut motility issues or functional digestive disorders.

When using peppermint oil, always opt for enteric-coated capsules to prevent stomach irritation, and follow dosage instructions carefully. Consult your healthcare provider before starting peppermint oil, as it may interact with certain medications or conditions, such as acid reflux. For many, this natural remedy can be a gentle and effective addition to a holistic bloating relief strategy.

35. Try Simethicone (if needed)

Simethicone is a widely used over-the-counter anti-gas medication that helps relieve bloating by breaking up gas bubbles in the digestive tract. Unlike some remedies that alter gut motility or acidity, simethicone works by reducing the surface tension of gas bubbles, allowing them to combine and be expelled more easily either by burping or passing gas. This makes symptoms like abdominal pressure and bloating less pronounced.

Common OTC products containing simethicone include Gas-X, Mylanta Gas, and Phazyme. According to the Mayo Clinic, simethicone is generally safe and has minimal side effects when used as directed. It can be especially helpful for those experiencing occasional gas after eating certain foods or during periods of digestive upset.

If you find yourself needing simethicone frequently, or if bloating is severe, persistent, or accompanied by other symptoms like weight loss, blood in stool, or fever, seek medical advice. Regular, significant bloating may indicate an underlying digestive condition that requires professional evaluation and tailored treatment.

36. Limit Dairy (if lactose intolerant)

Lactose intolerance is a common digestive issue in which the body lacks sufficient lactase enzyme to properly digest lactose, the sugar found in milk and many dairy products. Undigested lactose travels to the colon, where it is fermented by bacteria, producing gas, bloating, and sometimes diarrhea or cramps. These symptoms often appear within a few hours of consuming dairy and can range from mild to severe.

For those affected, limiting or avoiding traditional dairy products can dramatically reduce bloating. Fortunately, there are many dairy-free options available—such as almond, soy, oat, and coconut milks—which provide similar textures and flavors without the discomfort. Lactose-free dairy products, which have the enzyme lactase added, are also well-tolerated by most people with lactose intolerance.

If you suspect lactose intolerance, consider a trial period without dairy and monitor your symptoms, or ask your healthcare provider about a lactose breath test for a definitive diagnosis. Opting for lactose-free or dairy alternatives can make meals more enjoyable and comfortable for those with this common intolerance.

37. Support Healthy Gut Bacteria

Maintaining a balanced gut microbiome is essential for optimal digestion and minimizing bloating. Healthy gut bacteria help break down food, produce vital nutrients, and regulate the immune system. When the microbiome becomes imbalanced—due to antibiotics, stress, or a poor diet—harmful bacteria can outnumber the beneficial ones, leading to increased gas, bloating, and digestive discomfort.

Supporting your gut bacteria involves consuming both probiotics (beneficial bacteria) and prebiotics (the fibers that feed them). According to the Harvard T.H. Chan School of Public Health, fermented foods like yogurt, kefir, sauerkraut, and kimchi provide probiotics, while foods such as garlic, onions, bananas, asparagus, and whole grains supply prebiotics.

Aim to include a variety of these foods in your daily diet for a healthier gut environment. Consistent intake of prebiotic and probiotic foods fosters a diverse, resilient microbiome, which can lead to less bloating, better digestion, and stronger overall health. If you’re new to these foods, introduce them gradually to allow your digestive system to adjust.

38. Get Adequate Sleep

Quality sleep plays a surprisingly important role in digestive health and bloating prevention. The gut and brain communicate through the gut-brain axis, and poor sleep disrupts this connection, increasing stress and altering hormones that regulate gut motility and inflammation. Chronic sleep deprivation can worsen digestive symptoms, including bloating, by making the gut more sensitive and slowing down the movement of food and gas.

Research from the National Institutes of Health highlights that people with irregular or insufficient sleep patterns experience more frequent digestive problems than those who maintain consistent, restful sleep. Deep, restorative sleep helps reduce stress, balance digestive hormones, and support healthy gut bacteria.

To improve sleep quality, aim for 7-9 hours per night and establish a calming bedtime routine: dim the lights, avoid screens for at least an hour before bed, and try gentle relaxation techniques like reading, meditation, or deep breathing. Prioritizing sleep not only benefits your gut but also promotes overall health and well-being, making bloating less likely and easier to overcome.

39. Be Cautious with Legumes

Legumes—including beans, lentils, and chickpeas—are highly nutritious but notorious for causing gas and bloating. This is due to their content of complex carbohydrates called oligosaccharides, which humans cannot fully digest. When these carbs reach the colon, gut bacteria ferment them, producing gas as a byproduct and sometimes leading to abdominal discomfort.

The way you prepare legumes can make a significant difference. Soaking beans overnight and thoroughly rinsing them before cooking can reduce their oligosaccharide content and make them easier to digest. The Harvard T.H. Chan School of Public Health also recommends starting with smaller portions and gradually increasing intake to allow your gut to adjust.

To further minimize bloating, try consuming lentils and split peas, which tend to be easier on the digestive system than larger beans. Adding digestive aids like ginger or cumin to your recipes may also help. Introduce legumes slowly and pay attention to your body’s response, adjusting preparation methods and portion sizes as needed for greater digestive comfort.

40. Avoid Artificial Additives

Artificial additives—including colors, flavors, and preservatives—are commonly found in processed foods and can disrupt normal digestion for sensitive individuals. These chemicals may alter gut bacteria, irritate the lining of the gastrointestinal tract, and even contribute to food intolerances, leading to symptoms like bloating, gas, and cramping. Some people find that simply reducing artificial additives in their diet yields immediate digestive benefits.

A diet free from artificial additives is often based on whole, minimally processed foods, which are naturally easier for the body to digest. According to the Centers for Disease Control and Prevention (CDC), limiting artificial additives is particularly important for children and those with sensitivities, but adults can benefit as well.

To make additive-free choices, read ingredient labels carefully and look for foods labeled “no artificial colors or preservatives.” Choose fresh fruits, vegetables, whole grains, and lean proteins as the foundation of your diet. Prioritizing natural, simple foods can help reduce bloating and foster better overall digestive health.

41. Try Warm Compresses

Applying a warm compress to the abdomen is a soothing, time-honored remedy for relieving bloating and abdominal discomfort. The gentle heat helps relax the muscles of the gastrointestinal tract, promoting better circulation and allowing trapped gas to move more freely. This method is especially comforting for those experiencing cramps, menstrual bloating, or stress-induced digestive tension.

Examples of warm compresses include electric heating pads, microwavable heat packs, or even a warm towel. According to the Johns Hopkins Medicine, warm compresses can be particularly effective when combined with gentle abdominal massage or deep breathing exercises.

For safe application, always use a moderate heat setting and place a cloth between your skin and the heat source to prevent burns. Limit each session to 15-20 minutes and avoid falling asleep with a heating pad in place. Incorporating warmth into your bloating relief routine can provide fast, natural comfort and support your digestive well-being.

42. Limit Caffeine

Caffeine, found in coffee, tea, energy drinks, and some sodas, stimulates the central nervous system and can affect the digestive tract in several ways. For some, caffeine increases gut motility, which may lead to cramping or loose stools, while others experience acid reflux or heightened sensitivity that worsens bloating. Excessive caffeine intake can also contribute to dehydration, which in turn slows digestion and increases the risk of bloating and constipation.

Caffeinated beverages often contain other ingredients—like sugar, dairy, or artificial flavors—that may aggravate digestive issues. In contrast, non-caffeinated drinks such as herbal teas, infused water, or warm lemon water are gentler on the gut and help maintain hydration. The Harvard T.H. Chan School of Public Health recommends that most adults limit caffeine to no more than 400 mg per day (about four cups of brewed coffee) to avoid unwanted digestive side effects.

If you’re prone to bloating, experiment with reducing your caffeine intake and replacing some servings with herbal alternatives. Moderation is key: listen to your body’s response and choose beverages that support your unique digestive comfort.

43. Consider Gluten Sensitivity

Non-celiac gluten sensitivity (NCGS) is a condition in which individuals experience digestive symptoms like bloating, gas, and abdominal pain after consuming gluten, despite not having celiac disease or a wheat allergy. Gluten—a protein found in wheat, barley, and rye—can trigger immune and gut reactions in sensitive people, leading to discomfort that often resolves when gluten is eliminated from the diet.

A gluten-free diet, rich in whole foods like rice, quinoa, potatoes, and naturally gluten-free grains, may reduce bloating and improve overall digestive well-being for those with NCGS. In contrast, traditional gluten-containing diets may continue to provoke symptoms. According to the National Institutes of Health, a growing number of people find relief from bloating and related symptoms when they avoid gluten, even without a formal celiac diagnosis.

If you suspect gluten sensitivity, consult your doctor before making dietary changes, as proper testing for celiac disease should be done while you are still eating gluten. Professional guidance can help you determine whether a gluten-free diet is right for you and ensure you maintain nutritional balance.

44. Stay Upright During the Day

Staying upright throughout the day utilizes gravity to naturally aid digestion, helping food and gas move efficiently through the digestive tract. When you remain active and avoid prolonged periods of sitting or lying down, your digestive system works more effectively, reducing the likelihood of bloating and sluggishness. In contrast, a sedentary lifestyle can slow gastric emptying, trap gas, and contribute to abdominal discomfort.

According to the National Institutes of Health, people who incorporate frequent standing, walking, or gentle movement into their day tend to report fewer digestive complaints than those who sit for long stretches. Even simple activities like standing while talking on the phone, taking short walking breaks, or using a standing desk can make a significant difference.

To support your gut, aim to take a short walk after each meal and break up long sitting periods with stretches or a few minutes of standing. Small but regular movement throughout the day encourages healthy digestion, reduces bloating, and boosts overall energy and well-being.

45. Avoid Excess Sugar

Consuming large amounts of sugar can disrupt your gut microbiome and contribute to bloating. High sugar intake feeds certain bacteria in the colon that thrive on simple carbohydrates, leading to excess gas production and digestive discomfort. Foods and drinks loaded with added sugars—like sodas, pastries, candy, and many packaged snacks—are the primary culprits, whereas naturally occurring sugars in fruits and dairy are generally less problematic when eaten in moderation.

A review from the Harvard T.H. Chan School of Public Health underscores how diets high in added sugars can lead to an imbalance in gut bacteria and increased fermentation, causing gas and bloating. In contrast, those who limit processed and sugary foods often report improved digestive comfort and overall energy.

To reduce sugar intake, read labels for hidden sugars, choose unsweetened beverages, swap desserts for fresh fruit, and cook more meals at home. Gradually cutting back on added sugars can help restore gut balance and minimize bloating, supporting both digestive and long-term health.

46. Use Spices Like Fennel

Fennel has been used for centuries in traditional medicine to support digestion and relieve bloating. Its seeds contain compounds that help relax the muscles in the gastrointestinal tract, making it easier for trapped gas to pass and easing abdominal discomfort. Fennel is a staple in many cultures, often chewed after meals or brewed as tea to promote digestive comfort.

Compared to other digestive spices—such as ginger, cumin, and coriander—fennel stands out for its gentle, slightly sweet flavor and soothing properties. According to the National Institutes of Health, fennel may reduce symptoms of gas and cramping, especially when used as part of a spice blend or herbal infusion.

You can incorporate fennel by sprinkling its seeds on salads, adding them to spice blends for cooked dishes, steeping them in hot water for tea, or chewing them raw after a meal. Experimenting with digestive spices like fennel can be an easy, natural way to keep bloating at bay and enhance the flavor of your meals.

47. Try Acupressure Points

Acupressure is a traditional healing technique that involves applying gentle pressure to specific points on the body to alleviate symptoms like bloating and digestive discomfort. The practice is based on the same principles as acupuncture but uses fingers or hands instead of needles. Stimulating certain points is believed to help regulate energy flow, relax abdominal muscles, and encourage the movement of gas through the intestines.

Popular acupressure points for bloating relief include Stomach 36 (located four finger-widths below the kneecap, outside of the shin bone) and Conception Vessel 6 (about two finger-widths below the navel). According to the National Institutes of Health, acupressure has shown promise in easing various digestive symptoms in clinical studies.

To try acupressure, use your thumb or index finger to apply steady, gentle pressure to each point for 1-3 minutes while breathing deeply. Always stop if you feel pain and consult a healthcare provider if you have underlying health conditions or are pregnant. Acupressure is a safe, non-invasive tool that can complement other natural bloating remedies.

48. Seek Medical Advice for Persistent Symptoms

While many cases of bloating can be managed effectively with natural remedies and lifestyle adjustments, ongoing or severe symptoms warrant a medical evaluation. Persistent bloating may signal underlying conditions such as irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), food intolerances, or even more serious issues like inflammatory bowel disease or ovarian cancer. Relying solely on self-management can delay proper diagnosis and treatment, which may worsen symptoms or lead to complications.

According to the Mayo Clinic, certain red flags require prompt medical attention: unexplained weight loss, blood in stool, persistent vomiting, severe or worsening pain, fever, or a noticeable abdominal mass. If you experience any of these, book an appointment with your healthcare provider right away.

A medical professional can perform appropriate tests, rule out underlying disorders, and guide you toward effective therapies. Early intervention is the best way to achieve lasting relief and protect your long-term health, so don’t hesitate to seek help if bloating persists or is accompanied by other concerning symptoms.

49. Rule Out Medication Side Effects

Bloating is a common side effect of many prescription and over-the-counter medications. Some drugs alter gut motility, fluid retention, or the composition of gut bacteria, all of which can contribute to abdominal discomfort. Common culprits include certain antibiotics, painkillers (especially opiates), antacids containing calcium or magnesium, and medications for high blood pressure or diabetes.

According to the Mayo Clinic, it’s important to review your medication list if you notice a new or worsening pattern of bloating. Some drugs, such as metformin (for diabetes) or nonsteroidal anti-inflammatory drugs (NSAIDs), are particularly known for their digestive side effects, while others may cause fluid retention that mimics bloating.

If you suspect your medication is causing bloating, do not stop taking it abruptly. Discuss your concerns with your healthcare provider—they may be able to adjust your dosage, switch you to an alternative, or recommend supportive therapies to ease symptoms. Proactive communication can help you manage both your health conditions and digestive comfort more effectively.

50. Maintain a Healthy Weight

There is a well-established connection between body weight and digestive symptoms, including bloating. Excess abdominal fat can put pressure on the stomach and intestines, contributing to slower gastric emptying, acid reflux, and increased gas retention. Studies show that overweight individuals are more likely to experience frequent bloating and discomfort compared to those who maintain a healthy weight.

According to the Centers for Disease Control and Prevention (CDC), achieving and sustaining a healthy weight is associated with a lower risk of digestive disturbances and chronic diseases. Healthy-weight individuals often benefit from more efficient digestion, less abdominal pressure, and overall improved well-being.

Sustainable habits for weight management include balanced meals with plenty of fiber and lean protein, regular physical activity, adequate hydration, mindful eating, and limiting processed foods and sugary drinks. Focus on gradual, realistic changes rather than quick fixes or restrictive diets. Maintaining a healthy weight not only supports digestive comfort and reduces bloating, but also enhances your energy, confidence, and long-term health.

Conclusion

Bloating is a widespread concern that can deeply affect daily life, yet it is often misunderstood or overlooked. By increasing awareness and embracing natural, evidence-based strategies—from mindful eating and movement to supporting gut health—many people can experience meaningful relief and reclaim digestive comfort. However, it’s important to recognize red flags and consult a healthcare provider for persistent, severe, or unexplained symptoms.
Proactive self-care, combined with timely medical guidance when needed, offers the most effective path to long-term well-being. Start making small, sustainable changes today, and empower yourself to enjoy a lighter, healthier life—free from the burden of chronic bloating.

Disclaimer

The information provided in this article is for general informational purposes only. While we strive to keep the information up-to-date and correct, we make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability, or availability with respect to the article or the information, products, services, or related graphics contained in the article for any purpose. Any reliance you place on such information is therefore strictly at your own risk.

In no event will we be liable for any loss or damage including without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever arising from loss of data or profits arising out of, or in connection with, the use of this article.

Through this article you are able to link to other websites which are not under our control. We have no control over the nature, content, and availability of those sites. The inclusion of any links does not necessarily imply a recommendation or endorse the views expressed within them.

Every effort is made to keep the article up and running smoothly. However, we take no responsibility for, and will not be liable for, the article being temporarily unavailable due to technical issues beyond our control.