How To Get Rid Of Bloating Fast | 6 Methods You Should Try
Written by Jordan Caulfield & Reviewed by Paul Holmes.
Introduction
Feeling bloated is a common digestive issue that affects a wide variety of people, and it can be frustrating, uncomfortable, and can impact self-confidence.
Bloating can impact your daily routine, productivity, and overall well-being, whether it’s after a meal, during the menstrual cycle, or triggered by specific foods. How to get rid of bloating is a commonly asked question, particularly if you have an event or outing and want to feel your absolute best.
This article will explore evidence-based insights and holistic approaches to managing bloating, potentially reducing its effects, and addressing its causes. We’ll also look into how to reduce bloating fast and prevent its recurrence.
What Is Bloating?
Bloating refers to the sensation of fullness, tightness, or swelling in the stomach. It's often accompanied by visible swelling of the abdomen and can, alongside this, cause discomfort or pain.
Bloating may be caused by a buildup of excess gas in the digestive tract, or it can be caused by a variety of lifestyle or health factors. For many people, bloating is a temporary discomfort that comes and goes.
However, for others, it can be chronic and significantly impact their daily life. The feeling of being “bloated” can often interfere with normal activities, causing people to feel sluggish, heavy, and self-conscious.
In women, bloating is particularly common during the menstrual cycle. Many women experience bloating as part of premenstrual syndrome (PMS) or in the days leading up to menstruation due to hormonal changes and fluid retention. This cyclical nature of bloating can make it a recurring issue for many women.
Bloating vs Fat – What Is the Difference?
Understanding the difference between bloating vs fat can help identify the underlying cause of your symptoms. A combination of diet, exercise, supplementation, and lifestyle changes can aid GLP-1 secretion.
Bloating:
Temporary: Bloating is often only temporary and goes away
Feelings of Fullness: Bloating often comes with discomfort or tightness in the abdomen, but it usually resolves after the gas is released, or the fluid is absorbed.
Swelling: The abdomen may feel distended, but the bloating is not due to fat accumulation.
Localised: Bloating is usually confined to the abdomen and can come and go.
Fat:
Persistent: Fat is a long-term condition that results from excess calories stored in the body. Fat doesn’t typically fluctuate like bloating.
Gradual Change: Fat is accumulated over time and tends to stay in areas such as the belly, thighs, or hips.
No Immediate Relief: Unlike bloating, fat doesn’t cause immediate relief after gas is expelled or water is retained.
Bloating is a temporary condition that can be managed, while fat is a more permanent condition that typically requires long-term lifestyle changes such as diet and exercise.
Why Is Your Stomach Bloated?
There are many reasons why your stomach might feel bloated, and identifying the underlying cause is crucial for managing the discomfort and recurring bloating.
One of the most common reasons for bloating is digestive issues, where poor digestion leads to an accumulation of gas in the intestines. Conditions like irritable bowel syndrome (IBS) or lactose intolerance can trigger bloating due to difficulty processing certain foods.
Hormonal changes also play a significant role in bloating, particularly in women. Many women experience bloating around the time of their menstrual cycle due to hormonal fluctuations, particularly the increase in progesterone, which leads to water retention.
Lifestyle factors can also contribute to bloating. Overeating or eating too quickly can stretch the stomach and cause a bloated feeling. Swallowing air while eating or drinking can also lead to the accumulation of gas in the gut, contributing to bloating and trapped wind.
If you are suffering from bloating but none of the above seems to apply to you, even some supplements and medications can cause mild bloating.
Understanding the cause of your bloating is the first step towards managing it, whether it involves adjusting your diet, managing stress, or seeking medical advice for more serious underlying conditions.
How Long Does Bloating Last?
The duration of bloating depends on the underlying cause. For example:
- Gas-related bloating: This can resolve within a few hours after gas is expelled from the digestive tract.
- Hormonal bloating: Bloating related to the menstrual cycle may last from a few days to a week, usually disappearing once menstruation begins.
- Chronic bloating: Bloating that occurs regularly may persist longer and requires lifestyle changes to manage effectively.
Maintaining good gut health and addressing the root causes of bloating can help reduce the frequency and duration of bloating episodes. If you are feeling bloated a lot, it may indicate a need for further investigation into chronic bloating causes.
What Causes Bloating?
Intestinal gas can be caused by a variety of factors, some of which are linked to lifestyle choices, while others may stem from medical conditions. But what causes bloating? Here are some of the most common causes of bloating:
1. Gas and Air Buildup
When food is broken down in the intestines, gases like carbon dioxide, methane, and hydrogen are produced. Some of this gas is released through flatulence, but the rest can accumulate in the stomach and intestines, causing bloating.This mainly happens after eating gas-producing foods or drinking carbonated drinks.
2. Food Intolerances and Sensitivities
Lactose intolerance and gluten sensitivity are some common food-related issues that can trigger bloating. The body’s inability to break down and digest certain foods can lead to an increase in gas production and fluid retention.
3. Gut Health Issues
An imbalance in the gut microbiome can lead to bloating. Your gut biome is the balance of healthy bacteria in the gut that help it run efficiently. Conditions like IBS and SIBO (small intestinal bacterial overgrowth) are known to trigger bloating.
Functional bloating, a subjective symptom that can persist for at least three months without other underlying diseases, is usually associated with disorders of gut-brain interaction like IBS and functional dyspepsia.
Find out more about How to improve your gut microbiome health here.
4. Dietary Changes
When the bowels aren’t moving regularly, stool can build up in the intestines, leading to bloating. Constipation can make it harder for gas to escape, causing a feeling of fullness and discomfort.
5. Hormonal Changes
For many women, hormonal fluctuations during the menstrual cycle are a key contributor to bloating. Progesterone levels rise before menstruation, leading to water retention and increased bloating.
6. Overconsumption of Certain Foods
Foods that are high in fibre, sugar, alcohol or rich in fats can sometimes cause bloating. These include foods like beans, cruciferous vegetables, and high-fat snacks, which may lead to gas production and digestive discomfort.
7. Water Retention
Aside from hormones, lifestyle factors such as high salt intake, dehydration, or certain medications can cause the body to retain excess water, leading to bloating.
8. Creatine Supplementation
For people taking creatine, a common supplement in bodybuilding and fitness, bloating can occur due to water retention in the muscles. While this is usually temporary and harmless, it can be uncomfortable for some users.
How to Get Rid of Bloating
There are a few ways to help manage or even get rid of bloating. Whether the cause is related to digestion, diet, or hormones, addressing bloating often requires a combination of remedies and methods.
If treatment for bloating is necessary, it will depend on the underlying cause, and a general practitioner may provide guidance based on health-specific circumstances. Here are some options:
1. Over-the-Counter Medications
Some over-the-counter medications like antacids can help break down gas bubbles in the digestive tract, reducing bloating. For menstrual bloating, ibuprofen can help reduce inflammation and relieve discomfort.
Read here for natural ways to reduce inflammation.
2. Probiotics and Gut Health Support
Probiotics can help balance the gut microbiome, which may reduce bloating caused by digestive issues. Regular intake of probiotic-rich foods like yoghurt or kefir can promote gut health and ease bloating over time. Probiotic supplements can also help balance the gut microbiome.
3. Herbal Remedies
Certain herbs have been traditionally used to relieve bloating. Peppermint tea, ginger, and fennel are known for their digestive benefits and can help reduce gas and bloating.
4. Hydration
Drinking plenty of water can help flush out excess sodium and prevent water retention. While it's important to stay hydrated, be cautious not to drink lots of fizzy drinks, alcohol, and caffeine, as these can cause bloating and aren't healthy in copious amounts. Staying hydrated also supports healthy digestion.
5. Exercise and Movement
Gentle exercises such as walking, yoga, or stretching can help stimulate the digestive system, promoting the movement of gas and easing bloating. Even a short walk after meals can help prevent bloating from occurring.
6. Supplements
There are plenty of powerful supplements available that can help manage gut health - improving your gut microbiome and in turn reducing bloating.
Supplementing For Bloating – Can Supplements Help?
There are several supplements available that claim to help reduce bloating. Some of the most effective supplements for bloating include:
- Probiotics: These can help balance gut bacteria and improve digestion.
- Digestive Enzymes: These supplements help break down food and reduce gas and bloating.
- Magnesium: This mineral can help regulate bowel movements and reduce bloating associated with constipation.
- Activated Charcoal: This can help absorb excess gas in the digestive system and reduce bloating.
- Peppermint Oil: Known for its digestive benefits, peppermint oil can help relieve bloating caused by digestive issues.
Interested in other supplements and their health benefits? Discover some of the Top trending gummies for 2025 here
How to Prevent Bloating Long-Term
Preventing long-term bloating involves addressing the root causes and maintaining a healthy lifestyle. Here are some tips to help prevent bloating:
- Eat Smaller, Frequent Meals: Instead of eating large meals, try eating smaller portions more frequently throughout the day to avoid overloading the digestive system.
- Identify Trigger Foods: Keep track of which foods cause bloating and avoid or limit them. Common culprits include dairy and gluten.
- Improve Gut Health: Focus on a balanced diet with plenty of fibre, drink enough water, and include probiotic-rich foods to support digestion.
- Manage Stress: Stress can disrupt digestion and lead to bloating. Practising mindfulness or engaging in relaxing activities can help manage stress levels.
FAQs About Bloating
Is bloating a sign of something serious?
In most cases, bloating is not a cause for concern and is linked to common digestive issues. However, if you experience severe or persistent bloating along with other symptoms like pain or weight loss, it’s important to consult a healthcare provider.
Can bloating be caused by anxiety?
Stress and anxiety can disrupt digestion and lead to bloating. Practising stress management techniques can help reduce this.
Does exercise help with bloating?
Light exercise, such as walking or yoga, can help stimulate digestion and alleviate bloating.
Conclusion
Bloating can have a significant impact on your confidence and well-being. By understanding the causes of bloating and adopting strategies to manage it, you can reduce discomfort and improve your digestive health.
Whether through medication, natural remedies, or lifestyle changes, there are several effective ways to tackle bloating.
It’s always important to consult with a healthcare provider when in doubt and consider using supplements to support your digestive health and overall wellness.
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