How to relieve bloating: Doctor-approved tips

Overview

Bloating—we've all been there. That uncomfortable feeling of being overly stuffed or walking around with a balloon in your belly. It can hit after a large meal, with too much salt, or even on a stressful day. While it's usually harmless, it's uncomfortable to feel like you're carrying extra weight in your belly. The good news? There are several doctor-approved techniques to relieve the discomfort and help you feel normal again. Let's dive into some easy, effective ways to tackle bloating and get your belly back in shape. In fact, studies show that around 17.7% of Australians experience bloating weekly, making it a more persistent problem than occasional discomfort.

What is Bloating?

Bloating is a feeling of having a full, swollen, or expanded abdomen, often accompanied by discomfort or tightness. It happens when the stomach or intestines fill with air, gas, or fluid, causing pressure. Bloating can be triggered by various factors such as overeating, indigestion, food intolerance, or digestive problems like constipation. While it's generally temporary and not severe, it can cause discomfort and disrupt your routine.

Symptoms of Bloating

The symptoms related to bloating include:

• Swelling or distension
• Abdominal fullness
• Abdominal cramp or pain
• Burping
• Diarrhoea
• Digestive problems like constipation or indigestion
• Nausea
• Reduced appetite
• Flatulence and feeling excessively full after small portions
• Light heartburn
• Irregular bowel movements

These symptoms can vary in severity and while bloating is usually for a brief period, chronic or severe bloating may require professional medical care.

Causes a Bloated Stomach

The phenomenon of abdominal bloating frequently arises from the accumulation of gas or air within the digestive tract. Several factors contribute to this condition, including excessive food consumption, rapid eating, and the inadvertent swallowing of air during activities such as talking or chewing gum. Certain foods, particularly those rich in fibre—such as beans, broccoli, and cabbage—can also induce bloating due to the gas generated during the digestive process. For individuals who possess lactose intolerance, the consumption of dairy products may result in similar symptoms. Furthermore, the intake of carbonated beverages, which release carbon dioxide, is known to exacerbate bloating. Beyond these common causes, food intolerances, constipation, and various digestive disorders, including irritable bowel syndrome (IBS) and gastroesophageal reflux disease (GERD), may also contribute to this condition. In some instances, bloating may serve as an indicator of more severe health issues, such as infections or gastrointestinal diseases.

Eating habits:

• Eating too fast (swallowing extra air)
• Overeating
• Drinking fizzy or carbonated drinks
• Chewing gum

Digestive issues:

• Constipation
• Food intolerance (e.g., lactose)
• Irritable Bowel Syndrome (IBS)
• Coeliac disease

Hormonal changes:

• Around your menstrual cycle
• Pregnancy
• Menopause

Medical factors:

• Infections or small intestinal bacterial overgrowth (SIBO)
• Imbalance in the gut microbiome
• Bowel obstruction
• Medications – like certain prescription medications

Other causes:

• Changes in gut bacteria – which can occur when the balance of bacteria in the digestive system is altered
• Stress and anxiety – hectic lifestyles can impact digestion and heighten bloating

Behaviours and Food Choices That Can Lead to Gas and Bloating

Certain dietary habits and food selections may result in the production of gas and the experience of bloating:

1. Consuming food at an accelerated pace can facilitate the ingestion of air, leading to discomfort associated with bloating. Additionally, the consumption of large meals places undue strain on the digestive system, which can exacerbate feelings of discomfort and bloating.
2. The intake of carbonated beverages, such as soda and sparkling water, introduces carbon dioxide into the digestive tract, potentially resulting in gas accumulation. Similarly, the consumption of foods high in fat can impede the digestive process, thereby contributing to bloating.
3. Certain high-fibre foods, including beans, broccoli, cabbage, and onions, may promote gas production due to their fibre content. For some individuals, dairy products containing lactose may lead to digestive discomfort and bloating as well.
4. The presence of artificial sweeteners, such as sorbitol and others, can undergo fermentation in the gastrointestinal tract, resulting in the development of gas and bloating.

Foods more likely to cause gas, especially when consumed in large quantities:

• Cruciferous vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts
• Legumes, including lentils, chickpeas, and kidney beans
• Dairy products such as milk, cheese, and ice cream (particularly for those who are lactose intolerant)
• Carbonated drinks and beer
• Sudden intake of high-fibre foods in significant amounts
• Fatty or fried meals that slow down digestion
• Processed or packaged foods with hidden salt
• Artificial sweeteners in sugar-free gum

Everyone's tolerance varies. Consider maintaining a straightforward food diary to identify which dishes lead to bloating for you. During an Aussie barbecue, rich meats, soft drinks, and late dinners can all add up to more bloating—so moderation is key.

When Are These Symptoms Normal?

Occasional bloating and gas are part of normal digestion. You might notice symptoms:

• After eating a large or rich meal
• Following a period of eating more processed foods than usual
• During travel or disrupted routines that affect digestion
• Around your menstrual cycle

If your discomfort is mild, short-lived, and improves with lifestyle adjustments (such as drinking water, moving around, or changing diet), you don't need to worry.

8 Ways to Reduce Bloating

Bloating can be uncomfortable and often results from digestive problems or food intolerance. Fortunately, there are several quick and effective ways to reduce bloating and find relief.

1. Hydrate adequately: Adequate water intake facilitates the removal of surplus sodium from the body and supports the digestive process, diminishing the risk of bloating associated with water retention.
2. Refrain from carbonated beverages: Carbonated drinks, including sodas, release carbon dioxide, which can accumulate air in the digestive system, potentially resulting in bloating. It is advisable to select non-carbonated options such as herbal teas or plain water.
3. Engage in mild physical activity: Participating in light physical activities, such as walking, can help in promoting the movement of gas through the digestive tract, thus alleviating discomfort caused by bloating.
4. Reduce portion sizes: Consuming smaller meals can lessen the burden on the digestive system and help prevent sensations of fullness and bloating.
5. Consider peppermint tea: Peppermint possesses natural properties that can enhance digestion and mitigate bloating by relaxing the muscles within the digestive tract.
6. Minimise air ingestion: During meals, it is prudent to limit conversation, refrain from chewing gum, and avoid using straws, as these behaviours can result in the ingestion of air, contributing to bloating.
7. Restrict intake of salty foods: High sodium consumption leads to water retention, which can induce bloating. Therefore, it is recommended to limit the intake of salty snacks and processed food items.
8. Avoid foods high in FODMAPs: Certain foods categorised as FODMAPs may provoke bloating. It is advisable to avoid items such as onions, garlic, beans, and particular dairy products if they induce discomfort.

Home Remedies

Before resorting to medications, these straightforward methods may provide relief:

Herbal Remedies

• Peppermint tea – Helps relax gut muscles and reduces gas
• Ginger – Can be enjoyed as tea or chewed in fresh slices to decrease flatulence; supports digestion and reduces bloating
• Warm lemon water – Boosts hydration and digestion; can stimulate the digestive system, which can help to prevent water retention and diminish bloating
• Chamomile tea – Soothes the stomach and minimises gas; soothes inflammation and calms the digestive tract
• Fennel seeds – Chewing a teaspoon after meals can facilitate digestion; traditionally used to reduce gas and wind

This information is for educational purposes only. You should consult a doctor or medical practitioner before attempting home remedies or new wellness programs to ensure they are safe for your specific condition.

Diet & Supplements

• Probiotics – Live cultures found in yoghurt or supplements may help restore gut balance and support gut health
• Apple cider vinegar – Mix a teaspoon in warm water before meals (if you can handle it)
• Activated charcoal – May help absorb gas, but consult your doctors or medical practitioner before trying it

Safety note: Always consult a doctor before starting supplements like charcoal or ACV, especially if you are taking other medications.

Lifestyle Suggestions

• Exercise – Activities like walking, certain yoga poses (such as knee-to-chest), or squats can help release trapped gas; gentle exercise or simply moving around helps gas pass and stimulates digestion
• Mindful eating – Take your time while eating, chew thoroughly, and refrain from talking during meals
• Warm compress – Employing a hot water bottle or heating pad can relieve stomach cramps and may ease sensations of fullness

What Drink Helps With Bloating?

A variety of drinks may assist in alleviating bloating by facilitating digestion and minimising inflammation.

• Peppermint tea is recognised for its calming properties; it functions by relaxing the muscles within the digestive tract, decreasing the sensation of bloating.
• Ginger tea serves as a natural anti-inflammatory agent that supports the digestive process, contributing to the reduction of bloating and associated discomfort.
• Warm lemon water can stimulate the digestive system, which can help to prevent water retention and, as a result, diminish bloating.
• Fennel tea is derived from fennel seeds, which possess natural diuretic characteristics that can effectively relieve gas and bloating.
• Chamomile tea, known for its soothing effects, also help in lessening bloating by promoting relaxation within the digestive system.

Warm or hot water can calm the stomach, aid digestion, and facilitate the passage of gas.

9 Ways to Reduce Bloating in the Long Term

Bloating can be a recurring issue, often caused by diet and lifestyle factors. To prevent it in the long term, adopting healthy habits can help maintain a balanced digestive system and reduce discomfort:

1. Adhere to a balanced diet: A well-balanced diet that includes ample fruits, vegetables, whole grains, and lean proteins is essential for maintaining optimal digestive functionality and may assist in the prevention of bloating over time.
2. Ensure adequate hydration: Consuming sufficient quantities of water throughout the day supports the digestive process, mitigates the risk of constipation, and may alleviate bloating by effectively flushing out excess sodium and toxins.
3. Engage in regular exercise: Participating in consistent physical activities such as walking, swimming, or practising yoga enhances digestion and facilitates the movement of gas through the digestive tract, decreasing the likelihood of bloating. Even short walks can help stimulate bowel movements.
4. Manage stress effectively: Chronic stress can adversely impact digestion and contribute to bloating. Implementing stress-reduction techniques such as meditation, deep breathing exercises, or mindfulness practices can help to relieve digestive discomfort.
5. Avoid large portion sizes: Consuming large meals may overwhelm the digestive system and lead to bloating. It is advisable to opt for smaller meals to promote digestion and minimise discomfort.
6. Limit intake of processed foods: Processed foods, particularly those high in sodium, sugars, and artificial sweeteners, can lead to water retention and various digestive issues. Reducing the consumption of such foods may assist in diminishing bloating.
7. Gradually increase fibre consumption: While fiber plays a vital role in digestive health, a rapid increase in fibre intake can result in bloating. It is recommended to slowly introduce fibre-rich foods, including vegetables, legumes, and whole grains, to the diet.
8. Monitor for food sensitivities: Certain food items, such as dairy products, gluten, or high-FODMAP foods, may trigger bloating in susceptible individuals. Keeping a record of food intake and eliminating potential allergens can help reduce bloating episodes.
9. Prioritise healthy digestive practices: Practices such as eating slowly, chewing food adequately, and avoiding horizontal positions immediately after meals can significantly improve digestion and prevent bloating. Implementing these straightforward habits contributes positively to long-term digestive health. Add probiotic foods like yoghurt or kefir, keep consistent sleep patterns, and consider consulting a dietician, especially for IBS or food intolerance.

Possible Underlying Conditions

Your doctors or medical practitioner may consider a range of possibilities if your symptoms are persistent or severe:

• Irritable Bowel Syndrome (IBS): A common condition causing bloating, abdominal cramps, diarrhoea, and/or constipation.
• Food intolerances: Such as lactose or gluten intolerance.
• Coeliac disease: An autoimmune response to gluten that damages the small intestine.
• Inflammatory Bowel Disease (IBD), including Crohn's disease and ulcerative colitis, can cause symptoms such as pain, diarrhoea, and weight loss.
• Gastro-oesophageal reflux disease (GERD): Can contribute to bloating, pain, and discomfort after meals.
• Gallstones or liver disease: Sometimes responsible for upper abdominal pain and bloating.
• Gynaecological issues: In women, ovarian cysts or other conditions may cause bloating and pain.

When to Consult a Doctor

Individuals are advised to contact a medical professional if they experience bloating in conjunction with severe or persistent pain, unexplained weight loss, or difficulty in swallowing. Furthermore, the presence of blood in the stool or vomit, fever, or significant alterations in bowel habits, such as ongoing diarrhoea or constipation, necessitates prompt medical consultation. Additionally, shortness of breath or bloating that does not respond to standard remedies may indicate the existence of a more serious medical condition. Such symptoms may suggest a gastrointestinal disorder or infection that requires expert evaluation and timely intervention to avert further complications. It is prudent to seek the guidance of a healthcare provider whenever uncertainties arise to ensure appropriate care. You should book a telehealth appointment with your doctors or medical practitioner if you experience:

Persistent or severe symptoms

If bloating, gas, or abdominal pain occur frequently (several times a week) or do not improve with simple changes, it's worth getting checked. Chronic discomfort could signal irritable bowel syndrome (IBS), food intolerances, or other digestive issues.

Unexplained weight loss

If you're losing weight without trying, it could indicate malabsorption, inflammatory bowel disease (IBD).

Changes in bowel habits

Diarrhoea, constipation, or alternating between the two—especially if it's new for you—warrants a medical review. Blood in the stool is particularly concerning and should be assessed promptly. Changes in bowel habits lasting more than two weeks should also be discussed with a doctor.

Severe or worsening pain

Pain that is sharp, intense, or increasing in frequency should not be ignored. It could indicate gallstones, ulcers, or an obstruction.

Feeling full quickly

If you get full after eating only small amounts, this could suggest issues with your stomach or digestion that need further evaluation.

Abdominal swelling that doesn't go away

Persistent abdominal distension (not just temporary bloating after meals) may point to fluid buildup in the abdomen or ovarian problems in women.

Fever, nausea, or vomiting

If bloating and pain are accompanied by systemic symptoms like fever, persistent nausea, or vomiting, you should seek medical advice.

Sudden bloating after age 50

This warrants prompt medical review.

What Your Doctor Might Do

When you see your doctors or medical practitioner, they will usually:

• Take a full medical history and ask about your symptoms, lifestyle, and diet.
• Perform a physical examination.
• Consider arranging blood tests, stool tests, or urine tests.
• Depending on findings, refer you for imaging test or specialist referral (such as gastroenterology or gynaecology).

This helps rule out serious conditions and guide appropriate management. Your doctors or medical practitioner can help determine whether your symptoms are related to lifestyle factors, a manageable digestive condition, or something requiring further investigation. Trust your instincts—if your gut feels like something isn't right, it's worth getting it checked. Book a telehealth appointment consult with an AHPRA-registered doctors or medical practitioner in Australia within minutes to discuss your symptoms privately. Note: Telehealth may not be suitable for every condition. Some gastrointestinal symptoms require an in-person physical examination or diagnostic testing. If you experience severe, worsening, or life-threatening symptoms, call 000 immediately or attend your nearest Emergency Department (ED).

How Hola Health May Be Able to Help

Hola Health is an Australian telehealth platform that connects you with registered doctors and medical practitioners - from the comfort of your home, at a time that suits you. Depending on your situation, a Hola Health clinician may be able to help with:

• 24/7 General medical advice via telehealth doctor consult - talk through symptoms or health concerns with a registered online doctor or medical practitioner.
• Med certificate online - for work or personal leave, when clinically appropriate
• Referrals to specialists - or in-person services when needed
• Valid instant scripts (if clinically appropriate) - at a clinician's discretion and where clinically suitable.
• Pathology or imaging requests - when assessed as appropriate by your treating clinician. (Pathology and imaging services are not provided directly by Hola Health and are included for informational purposes only.)

With Hola Health's online doctors or medical practitioner consultations, you can connect within minutes and start feeling better sooner. You can:

• Describe symptoms (onset, triggers, duration)
• Get dietary advice (if clinically appropriate)
• Receive prescriptions or management plans
• Get a referral for further tests (if clinically appropriate)
• Follow up without the hassle of waiting rooms

Hola Health clinicians are AHPRA-registered Doctors and medical practitioners in Australia. They will always recommend an in-person consultation, specialist referral, or emergency care if that is in your best interest. While telehealth is a convenient option for many digestive concerns, some conditions require a physical examination or in-person assessment that cannot be performed online.

Conclusion

Bloating can be frustrating, but with a few simple remedies, you can get your belly feeling better in no time. Whether it's eating smaller portions, staying hydrated, or just moving around more, there are many simple ways to prevent bloating. Gas and bloating are generally not a cause for concern and can often be managed with straightforward lifestyle changes, dietary adjustments, or herbal remedies. However, if your symptoms recur or disrupt your daily life, don't dismiss them. Telehealth provides an easy way to connect with a doctor throughout Australia, allowing you to obtain the proper advice and management without leaving your home. Taking care of your digestive health can lead to greater comfort, confidence, and control. If bloating keeps coming back, speak to a Hola Health doctors or medical practitioner online for tailored digestive advice. Say goodbye to bloating and hello to a happier, more relaxed you! Note: The content of this blog is for informational purposes only and does not replace professional medical diagnosis, advice, or treatment.

FAQs

Does drinking water help with bloating?

Yes, drinking water can help with bloating. Drinking enough water supports digestion and mitigates constipation, reducing bloating. Additionally, water can help flush out excess sodium and reduce water retention, which helps to alleviate bloating symptoms. However, it is important to avoid overconsumption of carbonated beverages and drink water steadily for optimal digestion.

Does bloating cause weight gain?

Bloating itself does not cause actual weight gain. Bloating often results from excessive gas or fluid retention in the abdomen, which can make you feel heavy or look swollen, but it is not caused by an increase in body fat or muscle mass. However, bloating may cause fluctuations in your scale weight due to water retention, but this is not a permanent elevation in body weight.

Does lemon water help with bloating?

Lemon water is often promoted as a remedy for bloating due to its potential to function as a mild diuretic and its capacity to enhance digestion. The acidity of lemon juice promotes the production of digestive juices, which helps to alleviate bloating and gas. Also, drinking lemon water may aid in hydration, essential for maintaining healthy digestion and reducing water retention that can result in bloating. While individual reactions may differ, incorporating lemon water in your daily routine may offer relief from occasional bloating symptoms.

Can bloating be a sign of IBS?

Yes, bloating is a common symptom of IBS, along with cramping, irregular bowel habits, or changes in stool. An online doctors or medical practitioner can assess your symptoms and suggest managements or diet changes.

Is mild bloating after eating normal?

Yes, mild bloating after meals is normal. However, persistent or painful bloating should be discussed with a doctor.

What foods reduce bloating naturally?

Foods like banana, cucumber, papaya, peppermint tea, and ginger may support digestion and ease bloating.

Which position helps in gas release?

Gentle yoga postures like child's pose or lying on your left side can help move trapped gas through the digestive tract.

What foods typically cause gas in Australians?

Beans, lentils, onions, garlic, dairy products, fizzy drinks, beer, and oily takeaway meals are among the most common triggers.

When should I consult a doctor about gas?

If gas or bloating is severe, persistent, or accompanied by concerning symptoms like unexplained weight loss, vomiting, or blood in stools, it's advisable to speak with a doctors or medical practitioner or telehealth doctor.