How to get rid of stomach bloating

Air swallowed during fast eating, chewing gum, smoking, or fizzy drinks can increase pressure. Constipation can also leave the abdomen feeling heavy. Some people notice symptoms after lactose or other foods, while irritable bowel syndrome can make normal gut sensations feel uncomfortable. If symptoms continue, [Food Intolerance](/conditions/food-intolerance/) and [Bloating](/symptoms/bloating/) provide useful background.

Slow down meals, chew thoroughly, drink water, and take gentle walks. Reduce fizzy drinks and notice whether particular foods repeatedly trigger symptoms. Keep a diary rather than removing many foods at once. If constipation is part of the pattern, discuss fibre and fluids with a clinician, since a sudden fibre increase can worsen gas. [Nutrition Counselling](/treatments/lifestyle-and-wellness/nutrition-counselling/) can help create a balanced plan. Do not use repeated laxatives or supplements without advice.

Make an appointment if bloating is frequent, persistent, painful, or changing your eating habits, or if it comes with vomiting, diarrhoea, constipation, weight loss, fever, blood in stool, or tiredness. Seek urgent care for sudden severe pain, repeated vomiting, a hard swollen abdomen, faintness, or breathing difficulty.

Which trigger should I investigate first? Could [Lactose Intolerance](/conditions/lactose-intolerance/) or [Coeliac Disease](/conditions/coeliac-disease/) be relevant? What is a safe plan for constipation, and when should I return if symptoms continue?