How to Finally Beat the Bloat and Feel Comfortable in Your Body Again

September 10, 2025

Feeling puffy, gassy, or uncomfortably full is more than a nuisance—it can affect your confidence, energy, and social life. The good news: most bloating has identifiable causes and responds to a few targeted, science-backed changes. As a health journalist and fibroids specialist, I’ll walk you through what works, what to watch, and when to see a clinician—using evidence you can trust.

What Exactly Is Bloating?

Bloating is the sensation of abdominal fullness, tightness, or swelling. It may come with visible distention, burping, gas, or constipation. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), gas forms when you swallow air and when gut bacteria ferment certain carbohydrates; problems arise when gas builds up or when the digestive tract doesn’t move well (NIDDK).

Common Causes of Bloat

1) Diet and eating habits

High-FODMAP foods (fermentable carbs) like onions, garlic, beans, certain fruits, and wheat can trigger gas.
Carbonated drinks and sugar alcohols (sorbitol, mannitol, xylitol) add air and fermentation.
Eating quickly, chewing gum, or drinking through straws increases swallowed air.

2) Constipation

Slow motility leads to backup and fermentation. NIDDK notes constipation is common and treatable with fiber, fluids, movement, and sometimes medications (NIDDK).

3) Food intolerances and celiac disease

Lactose intolerance: Bloating, gas, and diarrhea after dairy (NIDDK).
Celiac disease: Immune reaction to gluten damages the small intestine; test before eliminating gluten (NIDDK).

4) IBS and SIBO

Irritable bowel syndrome (IBS) often presents with bloating. The American College of Gastroenterology (ACG) supports dietary strategies (including a low-FODMAP diet) and certain therapies for IBS-related bloating (ACG Guideline). Small intestinal bacterial overgrowth (SIBO) can also cause gas and distention and may require testing and prescription treatment under medical guidance.

5) Hormones and gynecologic causes—including fibroids

Many people feel more bloated around the menstrual cycle. Uterine fibroids—noncancerous growths in the uterus—can cause pelvic pressure, abdominal distention, and urinary frequency. If bloating comes with heavy periods, pelvic pain, or a feeling of bulk, talk to your clinician. See the American College of Obstetricians and Gynecologists for symptoms and treatment options (ACOG).

Quick Relief: What Helps Today

Take a 10–20 minute walk: Gentle movement stimulates motility and helps pass gas.
Abdominal breathing: Slow diaphragmatic breaths relax the abdominal wall and reduce the urge to “suck in,” which can worsen distention.
Peppermint: Enteric-coated peppermint oil can reduce IBS-related bloating and pain in some people (supported in ACG guidance). Talk to your clinician or pharmacist to see if it’s right for you.
Simethicone: An over-the-counter antiflatulent may help break up gas bubbles. Follow label directions and check for interactions.
Warmth and gentle stretches: A heating pad and yoga poses that twist or extend the torso can ease discomfort.

Build Your Long-Term Plan (Evidence-Based)

1) Track, then test

Use a 1–2 week symptom and food log (note meals, stress, period, bowel movements). Patterns often reveal themselves.
Important: If celiac disease is possible, get a blood test while still eating gluten; do not start a gluten-free diet before testing (NIDDK).

2) Eat for less fermentation

Low-FODMAP trial: ACG supports a limited-time, dietitian-guided low-FODMAP approach for IBS. This involves a short elimination (2–6 weeks) followed by structured reintroduction to identify personal triggers. It’s not meant as a forever diet.
Simple swaps: Reduce carbonated drinks; choose still water or infused water. Limit sugar alcohols in “sugar-free” products. Rinse and soak beans; choose firm, ripened cheeses over milk if lactose is an issue.
Mindful eating: Eat slowly, put utensils down between bites, and avoid talking while chewing to reduce swallowed air.

3) Fix constipation first

Aim for 20–35 grams of fiber daily from foods; increase gradually to avoid gas. Consider psyllium if dietary fiber falls short.
Drink adequate fluids and move daily. Even 15–20 minutes helps.
If needed, discuss osmotic laxatives (such as polyethylene glycol) with your clinician; NIDDK lists these as options for chronic constipation (NIDDK).

4) Consider a prudent probiotic trial

Evidence for probiotics and bloating is mixed; benefits are strain-specific. The National Center for Complementary and Integrative Health (NCCIH) notes some people with IBS report reduced bloating on certain Lactobacillus or Bifidobacterium strains, while others do not (NCCIH). If you try one:

Choose a product listing specific strains and CFUs from a reputable brand.
Trial for 4 weeks; stop if no benefit or if symptoms worsen.
Remember: dietary supplements are not reviewed by the FDA for safety or effectiveness before marketing (FDA).

5) Work with your clinician for IBS/SIBO

For IBS with diarrhea, rifaximin is an FDA-approved option that can reduce bloating in select patients; discuss risks, benefits, and alternatives with your doctor. For suspected SIBO or persistent symptoms, testing and targeted therapy may be appropriate—avoid repeated empiric antibiotics without guidance (ACG).

6) Don’t overlook women’s health—and fibroids

If bloating pairs with heavy or prolonged periods, pelvic pressure, back pain, or urinary frequency, ask about uterine fibroids. A pelvic exam and ultrasound can clarify the cause. Management ranges from watchful waiting to medications, uterine-sparing procedures, and surgery, depending on symptoms and goals (ACOG).

When to See a Doctor

Unintentional weight loss, fever, vomiting, persistent diarrhea, or blood in stool
Severe or worsening pain, especially at night
New bloating after age 50, or symptoms lasting more than a few weeks despite self-care
Family history of celiac disease, inflammatory bowel disease, or GI cancers
Pelvic pain, heavy periods, or a new abdominal mass

Your 7-Day Bloat Reset

Start a symptom and meal diary; note stress and menstrual cycle.
Swap fizzy drinks for still water; limit sugar alcohols.
Add an after-meal walk and 5 minutes of diaphragmatic breathing daily.
Increase fiber gradually with oats, kiwifruit, chia, cooked vegetables; hydrate.
Identify top FODMAP triggers; consider a dietitian-guided low-FODMAP trial.
Address constipation first; discuss options with your clinician if needed.
Book an appointment if red flags are present—or if bloating persists.

Bottom Line

Bloating is common—and solvable. By tackling the fundamentals (constipation, high-FODMAP triggers, eating habits), considering targeted tools (peppermint, a careful probiotic trial), and evaluating women’s health factors like fibroids, most people can reclaim comfort and confidence. If symptoms persist or you have red flags, partner with a clinician for testing and a personalized plan.