How to get rid of bloating

Bloating is a feeling of fullness, pressure or visible swelling in the abdomen. Swallowed air, constipation, fizzy drinks, large meals and changes in gut movement can all contribute. Some people notice symptoms after particular foods; lactose intolerance, food intolerance and irritable bowel syndrome are possible explanations, but bloating alone cannot identify a condition.

Keep a brief diary of meals, timing, bowel movements and other symptoms. This can show whether the problem follows dairy, wheat-containing foods, beans, onions or another trigger without requiring you to remove many foods at once.

Try smaller meals, chew thoroughly, eat at an unhurried pace and reduce swallowed air from straws, chewing gum and talking while eating. A short walk after meals may support bowel movement. If constipation is present, gradually increasing fibre and fluids can help; adding fibre suddenly may worsen gas.

Avoid restrictive diets without guidance. A nutrition counsellor can help test one change at a time while protecting variety. Do not stop gluten before discussing coeliac disease testing, because this can affect the assessment.

Arrange a medical review if bloating keeps returning, does not settle, or comes with ongoing diarrhoea, constipation, vomiting, weight loss, poor appetite, blood in stool or increasing pain. Seek urgent care for severe or rapidly worsening abdominal pain, repeated vomiting, a swollen abdomen with inability to pass stool or gas, faintness, or breathing difficulty.

Ask which causes fit your timing and bowel pattern, whether testing for coeliac disease or another condition is appropriate, and which dietary changes are safe for you. Mention medicines, supplements, recent travel and any family history of digestive disease.