How to Reduce Bloating and Gas — Practical Tips from May 2024

Ever feel like your stomach balloons up after a meal? You're not alone. This month we focused on clear, useful steps you can take right now to cut bloating and gas. No fluff — just things that work and are easy to try.

Diet and Eating Habits

Start by watching what and how you eat. Eat slowly and put your fork down between bites — swallowing air makes bloating worse. Cut back on carbonated drinks and beer for a few days; bubbles mean extra gas in your gut. If you snack on chewing gum or suck on hard candy, try dropping those habits for a while since they force you to swallow more air.

Watch common food triggers. Beans, lentils, cabbage, broccoli, onions and apples can cause gas in some people. That doesn’t mean you must avoid them forever — try smaller portions or cook them differently (soaking beans and cooking thoroughly helps). Dairy products can be a problem if you’re lactose intolerant; try a lactose-free milk or a small lactose-reduced portion and see how you feel.

Fiber matters, but timing does too. If you suddenly increase fiber, you may get more gas. Add fiber slowly and drink plenty of water. For people who feel worse with certain fibers, a low-FODMAP approach for a short trial can reveal which carbs trigger symptoms.

Small Fixes That Help

Move after eating. A short walk for 10–20 minutes can help gas move through the system. Try smaller, more frequent meals instead of three large ones. If constipation is part of your bloating, address it: hydrate, add gentle fiber, and consider a stool softener for short-term relief if needed.

Over-the-counter options can help: simethicone products break up gas bubbles, and activated charcoal sometimes reduces gas when taken before or after a meal. Probiotics help some people by balancing gut bacteria—start with a low-dose formula and give it a few weeks to see if it helps. If you’re on medication or have a chronic condition, check with a pharmacist or doctor before starting new supplements.

Pay attention to timing and patterns. Keep a short food-and-symptom diary for a week: note what you ate, when symptoms started, and how long they lasted. That quick log often reveals one or two clear culprits you can cut or swap out.

Finally, avoid smoking and limit alcohol — both can worsen bloating and disrupt digestion. If stress makes your stomach worse, try simple breathing exercises or a short walk to calm your body after meals.

These tips are practical and easy to test. If symptoms are mild, most people see clear improvement by changing a few habits. If bloating comes with severe pain, weight loss, or blood in the stool, contact a doctor right away — that needs a medical check. For drug info or safe supplement choices, NorthwestPharmacy.SU offers easy guides and product notes to help you pick what’s right for you.