Gas Bloat: 8 Simple Steps to Recovery

Fit in some exercise 

Mild exercise reduces bloat by improving gas transit and intestinal clearance. After meals, a neighborhood walk or bike ride may assist.

Avoid gum

Most gum for cavities and breath contains sugar alcohols such sorbitol, mannitol, and maltitol.

Avoid carbonation

Avoid sodas and sparkling liquids to avoid bloat. Carbon dioxide in these drinks increases stomach capacity and activates stretch receptors, producing epigastric discomfort.

Manage stress

Mental stress can produce intestinal spasms in IBS sufferers, producing pain and bloating. Manage stress to avoid bloat.


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Reduce sodium

Excess sodium (salt) can cause bloating. Higher salt consumption may cause water retention, digestive inefficiency, and gut flora changes.

Quit smoking

Stop smoking. Smoking causes bloating. The Scandinavian Journal of Gastroenterology found that former smokers had functional bloating and constipation.


People may not think meditation may help reduce bloating.

Remove trigger food

We eat so many different foods and components every day that consuming something somewhat unusual may cause bloat.

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