How to stop bloating

Bloating is a feeling of fullness or visible swelling in the abdomen. Gas, swallowed air, constipation, large meals, and changes in bowel movement can cause it. Some people notice symptoms after lactose, certain carbohydrates, or another food intolerance. Irritable bowel syndrome may link bloating with abdominal discomfort and altered stools. Persistent symptoms can also occur with coeliac disease, Helicobacter pylori infection, or giardiasis, so a repeated pattern should not be self-diagnosed from one meal.

Eat at a relaxed pace, chew thoroughly, and avoid gulping drinks or chewing gum. Take a gentle walk after meals if comfortable. Increase fibre gradually and drink enough fluid if constipation is present; a sudden large fibre increase can worsen gas. Record meals, bowel movements, pain, and timing for a short period. Avoid removing many foods at once, because this can cause nutritional gaps and make the trigger harder to identify. Nutrition counselling can help plan a balanced trial when symptoms keep returning.

Seek urgent help for severe or rapidly worsening abdominal pain, a hard swollen abdomen with vomiting, inability to pass stool or gas, faintness, or blood in the stool. Arrange a medical review for persistent bloating, unintentional weight loss, ongoing diarrhoea or constipation, fever, repeated vomiting, or symptoms that wake you regularly. New bloating after a major change in health also deserves assessment.

Ask whether your bowel pattern suggests constipation or irritable bowel syndrome, whether testing for coeliac disease or infection is appropriate, and how to trial a suspected food trigger safely. Bring your food and symptom diary.