How to Relieve Bloating: Simple Tips That Work

Bloating is a common and uncomfortable condition often caused by excess gas trapped in the digestive system. It can make your stomach feel swollen, tight, or full, sometimes accompanied by discomfort or pain.

What Causes Bloating? Several everyday habits and conditions can trigger bloating, including:

• Overeating or eating too quickly
• Gas-producing foods like beans, lentils, broccoli, onions, and carbonated drinks
• Food intolerances, such as lactose or gluten sensitivity
• Constipation, which slows down digestion
• Stress, which can interfere with how your digestive system functions

Effective Ways to Relieve Bloating To reduce or prevent bloating, try the following strategies:

• Eat smaller, more frequent meals
• Chew your food slowly and avoid gulping
• Identify and avoid trigger foods that worsen your symptoms
• Stay hydrated—drinking water can help flush your system and support digestion
• Take a gentle walk after meals to stimulate digestion
• Use over-the-counter remedies, such as simethicone or activated charcoal, if necessary

With simple lifestyle changes, most bloating can be managed effectively. However, if your symptoms persist or worsen, it’s wise to consult a healthcare provider to rule out underlying health conditions.

Article By Suzy Nyongesa.