Bloating Remedies: 6 Quick Fixes and 7 Longer-Term Strategies

Abdominal pain, pressure and swelling. Most people experience bloating at some point in their lives. And when it strikes, you want relief fast.

“Bloating is one of the most common digestive symptoms,” says gastroenterology nurse practitioner Bryn DeSantis, CNP. “It can be due to gas, constipation or fluid retention — which themselves have various underlying causes. Pinpointing the source and finding the right treatment can be challenging.”

DeSantis shares at-home strategies that may help with bloating, depending on what’s causing it. But for long-term relief of ongoing symptoms, she says it’s best to work with a healthcare provider.

What helps relieve bloating fast?

For a quick fix for a bloated stomach, try these remedies:

1. Use peppermint oil

Peppermint oil is one of the most effective treatments for bloating, says DeSantis. It can be particularly helpful for conditions like irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO).

Peppermint oil is naturally soothing and aids digestion. It may help reduce intestinal spasms that cause pain. If you have SIBO, peppermint oil may help reduce excess bacteria.

Different forms of peppermint oil are available, including teas, drops and capsules. Capsules, which don’t break down in your stomach, are best for delivering the oil directly to your intestines.

2. Take an over-the-counter medication

Can over-the-counter medications help? That depends on what’s going on inside your gut and the medication type. Your main medication options include:

• Laxatives: Constipation is the most common cause of bloating, DeSantis says. If you’re bloated and haven’t pooped in several days, a laxative may help move excess stool out of your digestive tract.
• Gas relief capsules (simethicone): In theory, simethicone breaks down large gas bubbles into smaller bubbles so you can pass them more easily. “Gas relief capsules aren’t proven to relieve gas symptoms, but some people find them helpful,” DeSantis shares. “Trying them won’t hurt you, but they may not be particularly effective.”

DeSantis does not recommend charcoal pills for bloating. These products claim that the charcoal binds to gas in your intestine. But they’re not regulated by the U.S. Food and Drug Administration (FDA) or backed by research.

3. Go for a walk

Physical activity stimulates your intestinal tract, speeding up the passage of food, waste and gas. If you’re constipated or gassy, a walk can help get your bowels moving so you feel better.

4. Massage your abdomen

When gas gets trapped in your large intestine, rubbing your belly can help work it out. Your large intestine travels up the right side of your abdomen, across your upper stomach and down the left side. “Start the massage at the lower right side of your belly and work in a horseshoe pattern — up, over and down,” DeSantis instructs.

5. Fast overnight

Fasting promotes a natural bodily process that sweeps excess bacteria out of your intestines (called the migrating motor complex). These bacteria can produce excess gas and contribute to SIBO.

“It doesn’t need to be a long fast,” clarifies DeSantis. “Start after dinner and only drink water until the next morning. People are surprised that such a simple step can help reduce SIBO symptoms.”

6. Practice self-care

Stress, anxiety and poor sleep can contribute to gastrointestinal distress. If you’re feeling bloated, even a few minutes of self-care can make a difference. What that looks like is up to you. Strategies to try include:

• Epsom salt bath
• Meditation
• Napping
• Yoga
• Walking/exercise
• Deep breathing

Long-term changes to help with bloating

When bloating happens often, you may need more targeted strategies:

1. Keep a food diary

Keeping a diary can help identify whether you have a food intolerance, a frequent cause of bloating. A food intolerance is something that disagrees with your system.

The most common food intolerances DeSantis sees include:

• Lactose
• Cruciferous vegetables and beans
• Garlic and onions
• Gluten
• Fructose
• Artificial sweeteners

“I typically recommend keeping a food journal and recording everything you eat and drink for a few days,” she says. Also, track your symptoms, including:

• When they occur
• What you were doing when they started
• What, if anything, makes them better

2. Adopt a low-FODMAP diet

If you’ve tried a food log and nothing stands out, a low-FODMAP diet may be a good next step. FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) are foods most likely to cause gas and bloating.

The diet involves cutting out all high-FODMAP foods to start. You then slowly add them back into your diet, noting your symptoms as you do.

This trial-and-error approach helps you pinpoint which categories of foods are the problem. “The low-FODMAP diet is often recommended for people with IBS but can also be useful if you have persistent bloating,” DeSantis says.

If you do identify a sensitive FODMAP category, she doesn’t always recommend avoiding all of the listed foods completely.

“It’s often stressful to be on a very restricted diet long term. This stress can make symptoms worse,” she notes. “I work with patients to balance what they eat for both enjoyment and health.”

3. Avoid swallowing air

You probably don’t notice when you swallow air. But it can sneak in when you:

• Chew gum
• Drink from a straw or bottle
• Eat too fast
• Talk a lot while eating
• Make yourself burp
• Smoke
• Use a CPAP machine

Once the air is in your stomach, it can come back up with a burp or go into your intestine. If you have frequent gas, try cutting back on habits that may put extra air into your digestive tract. (But don’t stop using a CPAP machine without talking to your provider first.)

4. Make exercise part of your daily routine

Exercise isn’t just good for quick relief of bloating (see No. 3 in the fast-relief list above). Routine exercise can also help prevent gastrointestinal troubles, including IBS, says DeSantis. Experts recommend:

• Cardiovascular exercise 30 minutes per day, five days per week
• Strength training twice per week

5. Manage constipation

One of the best ways to tackle bloating is to manage underlying constipation, which often results in the sensation of bloating. One way to do this is to increase your fiber intake. When adding fiber to your diet, do it slowly — too much, too fast can actually worsen gas and bloating.

“Start with one bowl of oatmeal per day. Or talk to your provider about taking a low dose of a fiber supplement,” DeSantis advises. “If you find gas and bloating getting worse, discontinue the added fiber and talk to your provider.”

Be sure to hydrate as well. A lack of water in your digestive tract can also lead to constipation. The solution: Drink more water and try to shoot for about 64 ounces of water daily.

6. Reduce salt

Excess salt in your diet causes water to build up in your body’s tissues. That can leave you feeling bloated.

If you think that might be a problem for you, start tracking your sodium intake. You may be surprised by where the salt in your diet comes from.

Eating less salt can not only reduce bloating, but it can also lower your blood pressure and risk of heart disease and stroke.

7. Eat smaller, more frequent meals

Do you find yourself feeling stuffed and bloated after meals? Smaller, more frequent meals can help. “Your stomach takes time to empty,” DeSantis says. “You can avoid that extra-full sensation by eating less food at your meal.”

When to talk to your provider about bloating

Chronic bloating and conditions such as IBS and SIBO are best managed by a healthcare professional. DeSantis recommends talking to a provider if your symptoms:

• Don’t respond to home remedies
• Last for more than a few weeks at a time
• Interfere with daily activities

A visit to a provider can help figure out the cause of bloating and the best ways to treat it. Your treatment may include some of the lifestyle changes described here or other therapies, such as:

• Full bowel cleanse. This treatment for chronic constipation is similar to the prep for a colonoscopy. It involves taking laxatives to eliminate all waste from your intestines. “Patients often feel significantly better after this treatment,” DeSantis says.
• Medication changes. Gas, constipation and bloating are side effects of many medications. If a medication you take could be the source of bloating, your provider may be able to recommend a substitute. (Never stop taking a medication without medical guidance.)
• Prescription medications. Some medications are available to treat conditions that cause bloating, such as certain antibiotics.

When to seek emergency care for bloating

In rare cases, bloating can be a symptom of something more serious, like a bowel obstruction or cancer. Signs you should seek medical care right away include:

• Nausea or vomiting
• Rectal bleeding
• Significant abdominal pain
• Unintentional weight loss

Bottom line? Feeling bloated is no fun. If it’s only an occasional issue, at-home treatments may be a good option. But if it happens often, let a provider guide your care so you can feel better, faster.