How to get rid of bloating and gas

Gas forms when swallowed air and normal digestion add air to the bowel. The abdomen may feel tight when gas is not moving easily or when constipation slows the gut. Fizzy drinks, chewing gum, eating quickly and some fermentable foods can increase symptoms.

A diary can distinguish occasional food-related gas from a recurring pattern. Note portions, dairy or wheat exposure, bowel changes, pain and whether symptoms improve after passing stool or gas. Irritable bowel syndrome, lactose intolerance, food intolerance and coeliac disease can involve bloating, but these symptoms do not prove any one diagnosis.

Eat smaller portions, chew well and pause between mouthfuls. Reduce fizzy drinks, straws and gum, and take a gentle walk after eating. Treat constipation with steady fluids and a gradual fibre increase if suitable; a sudden fibre load can create more gas.

Change one food or habit at a time so you can judge its effect. A nutrition counsellor can help you maintain balanced meals during a structured elimination and reintroduction plan. Do not begin a gluten-free diet before discussing coeliac testing.

Book an appointment for ongoing or recurrent bloating and gas, especially with diarrhoea, constipation, vomiting, reduced appetite, weight loss, blood in stool or persistent pain. Get urgent help for severe worsening pain, repeated vomiting, a hard swollen abdomen with inability to pass stool or gas, faintness or breathing difficulty.

Ask whether your bowel pattern suggests constipation or a food-related problem, which tests might be useful, and how to change your diet without losing important nutrients. Bring your symptom diary and a list of medicines and supplements.