This is the best way to stop bloating and get a flatter stomach by tonight
The information provided in this article is not a substitute for professional medical advice, diagnosis or treatment. If you are concerned about your symptoms, contact your doctor.
We've all been there: your favourite jeans, which fitted perfectly yesterday, are suddenly stretching at the waist, and there's a tell-tale rumble in the pit of your stomach. Your belly looks – and feels – ready to burst. Maybe it was something you ate, or something you did, but either way, your stomach is not happy. What's going on?
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"Bloating is the uncomfortable sensation of fullness, pressure, or tightness in the abdomen that is often accompanied by visible swelling," explains leading nutritionist Rob Hobson from Bio-Kult. "It’s incredibly common and typically caused by excess gas in the digestive system, sluggish digestion, or water retention."
"It isn’t serious for most people but it can still feel really uncomfortable and interfere with daily life," says Hobson. "It can also vary from person to person with some feeling mildly ‘puffed up’, while others experience sharp discomfort or even pain."
Nearly one in five people worldwide suffer from bloating at least once a week, with women being almost twice as likely to report it as men. It's more common in younger people, but can be experienced at any age. Bloating usually goes away on its own within either a few hours or one to two days, depending on the cause, but more persistent symptoms can be a sign that you need to see a doctor.
In this article we'll help you uncover the cause of your bloating, and share expert tips that will relieve the symptoms, reduce the discomfort, and give you a flatter stomach – so you can fit comfortably into your favourite jeans again.
Foods and drinks that cause bloating
The most common causes of bloating are diet-related – but it's not just processed foods that are the culprit. Here's why a healthy diet might be the source of your belly bloat, and what you can do to fix it.
Beans, lentils and peas
"Beans, beans, the musical fruit…" These little legumes have a well-deserved reputation for promoting gas production. To understand why, you need to know about FODMAPs: fermentable oligosaccharides, disaccharides, monosaccharides and polyols. "FODMAPs [are] a group of fermentable carbohydrates that aren’t fully digested in the small intestine," explains Hobson. "Instead, they travel to the large bowel, where they’re fermented by gut bacteria, producing gas as a by-product. For people with sensitive digestion, this can lead to bloating, wind, and discomfort."
It's not just beans that are packed with these non-digestible carbohydrates. Other legumes and pulses, including fresh peas and green beans, soybeans, lentils and chickpeas, are also high in them. So ironically these healthy additions to your diet might be the cause of your excess gas. "While [FODMAP-rich foods] are good for your gut in the long term, they can be problematic for some people, particularly those with irritable bowel syndrome (IBS)," says Hobson.
BEAT THE BLOAT: Thoroughly rinsing beans and lentils before cooking removes some of the FODMAPs, and changing the cooking water while you're boiling them can remove even more. There are also supplements that can help. "An alpha galactosidase enzyme capsule taken with beans can cut gas production for some people," says Jennie Norton, registered dietitian nutritionist at Vegan Wins.
Cruciferous vegetables
Pardon you! Excess gas is an unfortunate side-effect of eating healthy cruciferous vegetables, such as cabbage, broccoli and brussels sprouts. Not only do these green veggies contain lots of useful vitamins and minerals, but they're also high in FODMAPs, just like beans and pulses. So if your diet is rich in them, there's a good chance they're to blame for your bloated belly.
BEAT THE BLOAT: "Lightly steaming cruciferous vegetables makes their fibres gentler on the gut," says Norton. Cooking them until they're just tender makes them easier to digest without depleting too many of their nutrients. You could also swap cruciferous veg for other healthy greens such as spinach, courgette and cucumber.
Onions and garlic
It's those FODMAPs again… these flavoursome foods are packed with fructans, a type of oligosaccharide that can cause digestive symptoms including bloating. Other members of the allium family you might want to avoid include shallots, leeks and spring onions (though the leafy green bit should be fine). Dried versions can have a similar effect, so watch out for them in stock cubes and spice blends too.
BEAT THE BLOAT: "Cooking onions can reduce their effect, and if they’re still a problem, fresh herbs like chives can be a good substitute," says registered dietitian Dr Anastasia-Viktoria Lazaridi from FiiHii. Try switching fresh garlic for garlic oil – the fructans in the garlic don't leach into the oil, so you get all the flavour without the FODMAPs.
Apples and pears
An apple a day may keep the doctor away, but it can also make you bloated – particularly if you're not used to eating a lot of them. That's because their skins are full of fibre, and they also contain fructose and sorbitol (more on this later…), which ferment in the gut to produce gas. Pears have a similar composition, so you may find they have the same bloat-producing effect.
BEAT THE BLOAT: Peel fruits before eating to remove some of the fibre. Try poached or stewed fruit rather than raw, as cooking starts the process of breaking down the fibre and fructose. Alternatives such as blueberries, grapefruit and bananas provide lots of healthy vitamins while being easier to digest.
Dairy
"Milk, ice cream, and soft cheeses can cause bloating if you're lactose intolerant (meaning you can’t fully digest the milk sugar)," says Aleks Jagiello, registered dietitian at Doctify. This common condition affects about 65% of people worldwide, and causes abdominal pain, bloating and flatulence after eating dairy products. Check with your GP if you suspect this might be you.
BEAT THE BLOAT: Try milk from traditional cow breeds like Guernsey, or goats or sheep, says award-winning nutritionist and gut health specialist Dr Lucy Williamson (www.lwnutrition.co.uk). "For some of us, the protein in these can be easier to digest than milk or cheese made from intensively farmed breeds." You could also switch to lactose-free dairy products or non-dairy substitutes.
Wheat
Step away from the cake! Bread, pasta, and other wheat-based foods such as cakes and biscuits are common bloating triggers. "Often assumed to be an insensitivity to gluten in wheat, it’s more likely to be the monoculture of yeast in industrially produced bread that is the problem as it continues to ferment inside you after eating it causing wind and bloating," says Williamson. If your symptoms seem to be specific to wheat then it's worth visiting your GP to rule out gluten sensitivity or celiac disease.
BEAT THE BLOAT: Try to avoid eating wheat at every meal, and swap pasta for rice, quinoa or potatoes. Reluctant to give up bread? Williamson suggests that sourdough, with no artificial yeast, can be easier to tolerate.
Sweeteners
"Most folks blame beans or soda for a puffy mid-section, but I see less obvious culprits in my coaching sessions," says Kevin Rail, health coach, fitness nutrition specialist, personal trainer, and senior contributor at Premium Saunas. "Pickled vegetables that use sorbitol as a low-calorie sweetener top my list. Sorbitol sneaks into fancy kimchi and gourmet pickles, but the sugar alcohol ferments fast in the large intestine and traps gas."
As well as sorbitol, other sugar alcohols used as sweeteners include xylitol, mannitol, erythritol and isomalt. They're found naturally in small amounts in various fruits and vegetables, but are used in much larger quantities in processed goods.
BEAT THE BLOAT: Sweeteners are particularly common in foods marketed as low-sugar, so check the label and choose fresh low-sugar snacks instead of ultra-processed products where you can. Rail also suggests swapping sorbitol-laced pickles for plain brined cucumbers.
Fatty and fried foods
You're not imagining that sluggish sensation after fast-food or a rich pudding. "Greasy, fried, or creamy foods can slow digestion and leave you feeling overly full and bloated," explains Jagiello. Your body takes longer to digest fats than protein or carbs, so they sit in your digestive system making you feel full and gassy.
BEAT THE BLOAT: Everything in moderation! Reduce your consumption of fatty foods and prioritise monounsaturated and polyunsaturated fats (found in nuts, seeds and oily fish) over less healthy saturated and trans ones.
Salty foods
The sodium in salt can cause water retention, leading to a swollen belly. "Eating a diet high in sugar and salt can also have a detrimental effect on your microbiome, causing you to have more of the unhelpful bacteria," says Siobhán Carroll, naturopath and herbalist at A.Vogel. "This in turn can cause more sugar and salt cravings and more bloating."
BEAT THE BLOAT: Choose low-salt alternatives and avoid salty snacks such as crisps. "Often when we're craving salty foods we're actually thirsty, so make sure you're well hydrated," says Carroll.
Carbonated drinks
All the bubbles in your favourite fizzy drink have to go somewhere – and often it's straight into your gut. "Carbonated drinks, which include sparkling water, can trap gas in the digestive system and contribute to bloating for some people," says Hobson. Diet fizzy drinks are often packed with the artificial sweeteners mentioned above, which can make bloating even worse.
And don't forget beer! The trio of carbohydrates, carbonation and alcohol make it particularly bad for bloating…
BEAT THE BLOAT: "You can try avoiding or cutting back to see if they make a difference," suggests Hobson. Look for naturally flavoured sodas with low amounts of carbonation, and avoid drinking through a straw, as this can make the problem even worse.
Other causes of bloating
Eating habits
It's not just what you eat that causes bloating – the way you eat also has a big impact. Bad habits to break include eating quickly without thoroughly chewing your food and drinking at the same time as eating. Chewing gum or sucking mints to freshen your breath following a meal can also cause you to swallow air, leading to an uncomfortable build-up of gas.
Having your main meal too late in the day is another common cause of indigestion. "It’s better to eat earlier in the evening to help your digestive system deal with the job in hand before you lie down and sleep," says Williamson. Eating on the go or at your desk should also be avoided. "The reason for this is biological; blood is needed to digest the food and if we’re ‘on the go’ or carrying stress, blood is diverted from our gut to where we need it elsewhere in the body," she explains.
Williamson recommends slowing down, valuing what you're eating and being in the moment. "Digestion is complex and we need to give our system the best chance at doing it well for us!" she says. Mindful eating techniques are ideal for this: take time to eat in a calm, distraction-free environment where you can engage your senses and savour every bite of your food.
Stress
If you often get bloated when you're stressed, you may have anxiety-induced aerophagia. That's a fancy way of saying you're swallowing air because you're nervous. All that extra air builds up inside you and leads to belching, gas pain and bloating.
Anxiety can disrupt your digestive system too. "When we're stressed, anxious, or under pressure, digestion often slows down, stomach acid levels can change, and the muscles of the gut may contract differently," explains Hobson. "All of this can lead to a greater sensitivity to gas and bloating, even when eating foods that normally wouldn’t cause a problem."
Finding ways to look after your mental wellbeing and reduce your body's production of cortisol, the fight or flight hormone, can help with stress-related bloating. Try meditation, breathing techniques or gentle daily exercise.
The menstrual cycle
Many women experience bloating, along with other digestive symptoms, before and during their period. "The fluctuations in our hormones before our period can contribute to bloating and can make our bowel movements more sluggish," says Carroll. "Swings in our emotions can also play a part, as can fluid retention, stress and processed foods."
Be mindful of what you're eating in the days leading up to menstruation. "Salt and sugar cravings often strike premenstrually," says Carroll. "If you're prone to bloating though, these foods are going to make it worse." She recommends tracking the foods you eat, the bloating you experience and the days in your cycle to see if the three are linked.
Long-term bloating
We all feel a bit gassy every now and then, but if bloating is troubling you on a regular basis then it may be a symptom of something more serious. Digestive issues that can cause persistent bloating include food intolerances, constipation, coeliac disease and irritable bowel syndrome. It can also be a sign of ovarian cancer.
"If you’ve been feeling bloated regularly for more than three weeks, especially if diet changes haven’t helped, it’s worth speaking to your GP," says Lazaridi. "It's especially important to get checked if you notice swelling, new lumps in your abdomen, or symptoms like ongoing nausea, diarrhoea, constipation, unexpected weight loss, or if the bloating is affecting your day-to-day life."
5 easy ways to banish belly bloat
Incorporate these simple techniques into your daily life to reduce the swelling and discomfort caused by bloating. "Different tactics work for different people, so a bit of trial and error is normal," says Jagiello. "Often it’s a combination of mindful eating, smart diet tweaks, and healthy lifestyle habits that brings the most relief."
1. Identify and avoid your triggers
Keep a food diary to track when you experience bloating and what foods may have caused it. Make a note of exactly what you've eaten, the time, your symptoms and their severity. After a few weeks you may start to see a pattern emerging. Once you've identified the possible culprits you can limit your consumption of them, or try avoiding them entirely.
2. Eat little and often
Eating too much in one go is a common cause of bloating – think of that feeling of a swollen belly after a large meal. Try switching from three big meals a day to five smaller ones. Avoiding excessive hunger with a steady food intake will also encourage you to eat more slowly, so you won't swallow as much air as you eat.
3. Drink plenty of water
Staying hydrated helps to keep the digestive system running smoothly. It's also essential to prevent constipation. Adults should typically aim for six to eight glasses of water per day, and more in hot weather or after exercise. Avoid getting too much of your liquid from caffeinated drinks, as these can have a diuretic effect.
4. Take regular exercise
Exercise helps with digestion by increasing blood flow and stimulating the muscles in the intestines. It's also great for stress relief, reducing the fight or flight response that can contribute to gas and bloating. A 2021 study showed that a gentle walk after mealtimes can be effective in relieving symptoms of abdominal bloating, so consider incorporating this into your daily routine.
5. Try gentle stomach massage
Release trapped wind with abdominal massage: start on your right-hand side and use light pressure in a circular motion. Repeat these motions, moving up towards your ribcage, across the stomach and down the left-hand side, following the path of your intestine. Repeat with slightly more pressure if needed. Alternatively, try Pawanmuktasana – the wind-relieving yoga pose.
15 bloat-reducing foods and drinks
Making small changes to your diet can make a big difference to your belly. We've rounded up some of the best nutritionist-recommended foods to help prevent bloating.
1. Avocado
High-potassium, high-fibre avocados should be in every anti-bloating diet! They can reduce both water retention and constipation – two common causes of a swollen tummy.
2. Bananas
These potassium-rich fruits can help prevent bloating caused by water retention. Some people find that unripe bananas cause less gas than ripe ones, as they're lower in FODMAPs.
3. Berries
Studies have shown that the polyphenols in strawberries, raspberries and blueberries can contribute to gut health. Try adding a handful to your breakfast each day.
4. Cucumber
With its high water content, cucumber is great for keeping you hydrated. It also has natural diuretic properties that can help reduce water retention.
5. Fermented foods
Nurture your good gut bacteria with probiotic foods such as kefir, kombucha and kimchi. Introduce them gradually, as they can make bloating worse initially while your body adjusts.
6. Green tea
Green tea has anti-inflammatory properties that are associated with a range of health benefits, and can also act as a mild laxative, keeping things moving in your digestive system.
7. Kiwi
These little fruits have lots of benefits: not only are they extremely high in vitamin C, but they also contain lots of fibre and an enzyme called actinidin that helps with protein digestion.
8. Flaxseeds
Give your body a bit of time to adjust and these high-fibre seeds can have a big impact on bloating. Great for supporting healthy bowels, they're packed with soluble and insoluble fibre.
9. Oats
Oats are high in soluble fibre, which helps to promote regular bowel movements, prevent constipation and reduce production of gas. Try a morning bowl of porridge to ease bloating.
10. Papaya
Papaya contains a digestive enzyme called papain, as well as lots of fibre. Consume it in moderation, though, as too much can cause the symptoms you're trying to reduce.
11. Pineapple
Like papaya, pineapple contains an enzyme (bromelain) that helps to break down our food, making it easier for the body to digest. It's been used for centuries as a digestive aid.
12. Quinoa
If gluten is the cause of your bloating then switching to gluten-free grains such as quinoa can make a big difference. You could also try other grains such as buckwheat and millet.
13. Rhubarb
Along with its high fibre and water content, compounds called sennosides make rhubarb a natural laxative. Eat it to help get your bowels moving and relieve bloating or constipation.
14. Yoghurt
There's evidence that friendly probiotic bacteria, such as those found in yoghurt, can help with some of the symptoms of IBS, including bloating.
15. Chamomile tea
Relax your digestive tract muscles and reduce your stress levels with a soothing cup of chamomile tea. Try it after a big meal or before bed.
Supplements for belly bloating
You might want to try supplements alongside diet and lifestyle changes to help provide relief from bloating.
Peppermint oil
"Peppermint oil capsules are one of the best-researched natural options, particularly for people with IBS," says Hobson. They can help to relieve bloating and flatulence by relaxing your bowel muscles.
Bitter herbs
Herbs such as dandelion, burdock and wormwood can be found in many traditional indigestion remedies. "A daily teaspoon of digestive bitters before meals can nudge stomach acid higher and keep fermentation in check," says Rail.
Ginger
A popular natural remedy for digestive issues, ginger reduces cramps and stimulates the digestive system. It's often taken as capsules, drunk as tea or added to meals. Ginger can interact with some medicines, so speak to a healthcare professional before taking it.
Probiotics
Taking probiotic supplements can help to balance your gut bacteria and improve digestive health. "Some people benefit from specific probiotic strains like Bifidobacterium infantis or Lactobacillus plantarum," says Hobson.
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