How to Reduce Bloating?

Naturally, reducing bloating depends on the initial cause.

If bloating arises due to excessive intestinal gas, making dietary changes can help. For example, avoid foods that produce gas. Common culprits include sugar alcohols, dairy products, wheat, cruciferous vegetables such as broccoli, cauliflower and brussels sprouts. Consider avoiding bread in particular.

Overall, follow these steps to help relieve your bloating:

  • Avoid chewing gum or eating hard sweets.
  • Drink plenty of water. 2 litres a day – around 8 glasses in total – is adequate for most people.
  • Chew food thoroughly (at least 15-20 bites) to avoid swallowing of air.
  • Eat smaller, more frequent meals instead of large meals.
  • Avoid foods that can trigger your bloating.
  • If you have constipation, make sure to treat it.
  • Avoid carbonated drinks and don’t drink too much alcohol.
  • Stop smoking.

On this page