If you are searching for how to stop bloating, the quick options Cleveland Clinic lists are peppermint oil, a laxative when constipation is the likely cause, a short walk and a gentle belly massage. Cleveland Clinic says most cases of bloating go away with home remedies, and the longer-term fixes are mostly about food, eating habits and movement.
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What relieves bloating fast?
Cleveland Clinic and Harvard Health both describe the options below. The table lists each one with what its source says and where it has limits. The clinic’s guide also cites a 2023 AGA bloating clinical practice update among its references.
| Option | What the sources say | Limits |
|---|---|---|
| Peppermint oil | Cleveland Clinic’s gastroenterology nurse practitioner Bryn DeSantis calls peppermint oil “one of the most effective treatments for bloating.” The clinic says it may help reduce intestinal spasms. | Cleveland Clinic says capsules, which don’t break down in your stomach, are best for delivering the oil to your intestines. It says peppermint oil can be particularly helpful for IBS and SIBO. |
| Simethicone (Gas-X, Maalox Anti-Gas) | Harvard Health says simethicone helps break up gas bubbles. Cleveland Clinic quotes DeSantis: “Gas relief capsules aren’t proven to relieve gas symptoms, but some people find them helpful.” | DeSantis says “Trying them won’t hurt you, but they may not be particularly effective.” |
| Laxatives | Cleveland Clinic says constipation is the most common cause of bloating. If you are bloated and have not pooped in several days, a laxative may help move stool out of your digestive tract. | Most useful when constipation is the cause. Ask your provider which type fits you. |
| Walking | Cleveland Clinic says physical activity stimulates the intestinal tract and speeds the passage of food, waste and gas. Harvard Health reports that people who took a 10-to-15-minute walk after eating reported less bloating, according to a 2021 study. | Cleveland Clinic frames a walk as help when you are constipated or gassy. |
| Abdominal massage | Cleveland Clinic says rubbing your belly can help work out gas trapped in the large intestine. Its suggested route starts at the lower right side and runs in a horseshoe pattern: up, over and down. | Cleveland Clinic presents it as a step for trapped gas, not a treatment for an ongoing condition. |
| Eating slowly and avoiding swallowed air | Cleveland Clinic says swallowed air can come back up as a burp or move into the intestine. It lists chewing gum, drinking from straws, eating fast and talking while eating as ways air gets in. | Cleveland Clinic says not to stop using a CPAP machine without talking to your provider first. |
Is there a 5-minute or overnight fix?
Harvard Health says there is no magic way to instantly relieve gas. The steps above may ease symptoms within a short time for some people, but none is presented with a set number of minutes.
For overnight changes, Cleveland Clinic describes one approach used for bloating linked to SIBO: “Start after dinner and only drink water until the next morning.” Ask your clinician before you try it, especially if you have a condition or take medication.
What are the signs of bloating?
Cleveland Clinic describes bloating this way:
- A tight, full or hard feeling in your belly.
- A visibly distended abdomen, which means the belly looks swollen.
- Abdominal pain or discomfort.
- Frequent burping.
- Flatulence (passing gas).
Harvard Health also describes the tight, full feeling and the swelling of the abdomen.
How can I stop my belly bloating naturally?
The steps that last are usually about what you eat, how you eat and how you move. Cleveland Clinic’s bloating guide lists the common ones, and they work best together.
- Keep a food diary. Harvard Health suggests noting what you ate, when you ate and when you felt especially bloated for a few weeks. Cleveland Clinic’s clinician recommends recording everything you eat and drink for a few days, plus when symptoms start and what makes them better.
- Cut back on common triggers. Harvard Health lists carbonated drinks like soda and beer, dairy, sugar-free gum and candies with artificial sweeteners, beans, fructose-heavy fruits such as apples, pears and dried fruit, and cruciferous vegetables such as broccoli, Brussels sprouts, cabbage and cauliflower. Cleveland Clinic also lists garlic and onions among common intolerances.
- Increase fiber slowly. Cleveland Clinic says too much fiber too fast can worsen gas and bloating. Its clinician suggests starting small, such as one bowl of oatmeal a day. Harvard Health’s gut health guide describes fiber as a prebiotic, or food for the good bacteria in your gut. For more on that difference, read probiotics vs prebiotics.
- Manage constipation. Cleveland Clinic says managing underlying constipation is one of the best ways to tackle bloating, because constipation often causes the sensation of bloating.
- Eat smaller, more frequent meals and move more. Cleveland Clinic says a stomach takes time to empty, and eating less at each meal can help you avoid the extra-full feeling. It recommends cardiovascular exercise 30 minutes per day, five days per week, and strength training twice per week.
- Reduce salt. Cleveland Clinic says excess salt causes water to build up in your body’s tissues, which can leave you feeling bloated.
If you suspect a food sensitivity, Cleveland Clinic and Harvard Health both describe a low-FODMAP diet, which cuts high-FODMAP foods and then adds them back one group at a time. Harvard Health says to do it under the guidance of a nutritionist, and Cleveland Clinic says a dietitian can help you identify sensitivities.
How to stop bloating after eating
Bloating after meals often comes from eating fast, swallowing air and eating large portions. Harvard Health says that when you eat fast you swallow air and may overeat, and both contribute to bloating. Its mindful-eating tips include chewing thoroughly, eating sitting down, plating your food and making a meal last at least 20 minutes. Cleveland Clinic adds that eating less food at each meal can help you avoid the extra-full sensation.
What drinks help reduce bloating?
- Water. Cleveland Clinic says drinking enough water encourages movement along your digestive tract, and a lack of water can contribute to constipation.
- Peppermint tea. Cleveland Clinic lists teas as one of three forms of peppermint oil, along with drops and capsules.
- Lactose-free milk or plant-based milk. If dairy is a trigger, Harvard Health suggests switching to lactose-free milk or a plant-based milk such as almond milk.
Cut back on drinks that add gas. Harvard Health names carbonated beverages like soda and beer, and Cleveland Clinic lists carbonated drinks among the things to cut back on.
Supplements for bloating: what they are and what the sources say
Cleveland Clinic lists several over-the-counter products as options for bloating. That listing tells you what is commonly tried, not how well each one works, so read the rows below and ask a pharmacist before you buy.
| Supplement | Used for | What the sources say |
|---|---|---|
| Digestive enzymes | Marketed for bloating, gas, bowel irregularity and gut health, according to Harvard Health. | Harvard Health says “for most people, there’s little evidence that they do any good”. Its article is dated November 1, 2022. It says over-the-counter enzyme supplements are not medications and that the FDA does not regulate them. |
| Lactase (Lactaid, Lactrase) | Lactose intolerance, which can cause bloating after milk products. | Harvard Health says a lactase supplement can help people manage lactose intolerance. |
| Alpha-galactosidase (Beano, Bean Relief) | Gas and bloating after beans. | Harvard Health says it may reduce gas and bloating if you have difficulty digesting the sugars in beans. |
| Activated charcoal (CharcoCaps) | Occasional bloating. | Harvard Health says these products may help with occasional bloating, but “there’s no good evidence any work.” Cleveland Clinic says charcoal products are “not regulated by the U.S. Food and Drug Administration (FDA) or backed by research.” |
| Probiotics | Cleveland Clinic lists probiotics among over-the-counter options for bloating. | Cleveland Clinic says targeted probiotics are one approach a provider may use for SIBO or another gut bacteria imbalance. For how probiotics and prebiotics differ, see probiotics vs prebiotics. |
| Psyllium husk (fiber supplement) | Cleveland Clinic lists psyllium husk among over-the-counter options for bloating. | Cleveland Clinic’s clinician suggests talking to your provider about a low dose. If gas and bloating get worse, the clinic says to stop the added fiber and talk to your provider. |
| Magnesium supplements | Cleveland Clinic lists magnesium supplements among over-the-counter options for bloating. | Cleveland Clinic’s magnesium and sleep article is about sleep, not bloating. In it, the clinic says the FDA doesn’t regulate supplements like magnesium and advises checking the label for third-party testing. The same article says magnesium citrate can cause an upset stomach or loose stools, and magnesium oxide can cause diarrhea. |
Check any product’s claims before you buy. In a November 5, 2020 FDA warning letter to Quten Research Institute, the FDA said that website claims made its Qunol CoQ10 and turmeric products drugs, because the claims were intended for use in the “cure, mitigation, treatment, or prevention of disease.” Those claims concerned blood pressure and arthritis. Read any product’s claims with that in mind.
For a broader look at how supplements fit into everyday wellness, see Supplements and Everyday Wellness.
How to stop bloating from medication
Cleveland Clinic says gas, constipation and bloating are side effects of many medications. If a medication you take could be the source, your provider may be able to recommend a substitute. The clinic also says never to stop taking a medication without medical guidance, so bring the concern to the prescriber who started it.
Cleveland Clinic notes that some prescription medications treat conditions that cause bloating, such as certain antibiotics. That is a conversation for your clinician, not a change to make on your own.
Female bloated stomach remedies, menopause and looking pregnant
Hormones are a common reason for bloating in women. Cleveland Clinic says abdominal bloating can occur during your period or pregnancy, and that hormonal issues like perimenopause can lead to bloating. Harvard Health says that as you get older, your digestive system tends to slow down, which can let gas build up.
If your belly looks swollen enough that you feel you look pregnant, Cleveland Clinic lists gas, constipation, your period and pregnancy among the causes. If you could be pregnant, a test or your clinician can confirm it rather than leaving the cause to guesswork.
How can I tell if it’s belly fat or bloating?
Cleveland Clinic says a bloated stomach usually goes away after a while, and that you should see your healthcare provider if it lasts more than a week. A provider can help work out what is causing a swollen belly. Cleveland Clinic’s gastroenterology nurse practitioner puts it this way: “Pinpointing the source and finding the right treatment can be challenging.”
The steps on this page address bloating, not fat loss, so they are not a plan for belly fat.
How many pounds does bloating add?
Bloating is a feeling of tightness, pressure or fullness in the belly, as Cleveland Clinic describes it, so it is not a weight you can measure in pounds. The swelling can make your belly look larger for a while, because the abdomen can become visibly distended.
When should I see a clinician about bloating?
Cleveland Clinic says to see your healthcare provider if your bloated stomach lasts more than a week, is very painful, or comes with symptoms like fever, vomiting, bleeding, weakness or unexplained weight loss. Harvard Health says to check in if bloating happens a lot or comes with stomach pain, unexplained weight loss or bloody stools. Cleveland Clinic also says persistent bloating is best managed with a healthcare professional, because conditions such as IBS and SIBO need a cause-specific plan.
Cleveland Clinic lists these as signs to seek medical care right away:
- Nausea or vomiting
- Rectal bleeding
- Significant abdominal pain
- Unintentional weight loss
In rare cases, Cleveland Clinic says bloating can be a symptom of something more serious, like a bowel obstruction or cancer.
Before you try anything
- If bloating lasts more than a week or comes with any of the warning signs above, see your provider.
- If you take a medication, talk to the prescriber before you stop it or change how you take it.
- Add fiber gradually, and keep a food diary so you can see what triggers your symptoms.
- Read the label of any supplement, and check its claims against the FDA warning letter above.
- For a broader look at probiotics and prebiotics, read probiotics vs prebiotics.
By the Clinical Research Explained Editorial Team
This article is for general information purposes only and does not constitute medical advice. Consult your doctor or qualified healthcare provider before making changes to your health routine.