How to relieve bloating

Bloating is a feeling of fullness or visible abdominal distension. Gas, constipation, eating quickly and fizzy drinks can contribute. Recurrent symptoms may accompany irritable bowel syndrome, food intolerance or lactose intolerance. Coeliac disease, giardiasis and Helicobacter pylori infection are other conditions a clinician may consider when bloating occurs with diarrhoea, pain, nausea or altered appetite. The symptom alone cannot identify its cause.

Eat at a relaxed pace and chew thoroughly. Limit fizzy drinks, chewing gum and habits that make you swallow air. Gentle walking may support bowel movement; drink regularly and increase fibre gradually if constipation is part of the pattern. Keep a diary of meals, bowel movements, pain and timing rather than removing many foods at once. Nutrition counselling can help you test changes safely and maintain a varied diet.

Arrange a medical review if bloating is persistent, repeatedly returns, wakes you, or comes with unintentional weight loss, ongoing vomiting, blood in stool, persistent diarrhoea, fever or a new bowel change. Seek urgent care for severe or rapidly worsening abdominal pain, a hard swollen abdomen, repeated vomiting or inability to pass stool or gas.

Ask whether your pattern suggests Irritable Bowel Syndrome, food intolerance or another condition, and whether tests are needed. Bring your diary and ask how to manage constipation, which foods to trial, and whether nutrition counselling could help.