How to get rid of bloating: 7 quick tips to debloat fast

We’ve all experienced a bloated stomach before. It’s uncomfortable, often embarrassing and sometimes painful. Let’s discuss how to get rid of bloating, so you can find relief and debloat fast.

While the occasional bout of bloating after a large meal will usually pass quickly and resolve itself, constantly feeling like you’re bloated may not be normal. If you’re dealing with frequent bloating, you’re in the right place.

Here are the most common causes of a bloated stomach and a few simple tips to reduce gas and get rid of bloating quickly.

Top causes of a bloated stomach

A bloated stomach is usually the result of excess intestinal gas that causes your abdomen to feel full and tight. Excess gas is usually due to the foods or drinks we eat but can also be due to certain medical conditions.

The list of potential causes of bloating is long, but here are a few of the most common, less serious causes:

• Constipation
• Bacterial overgrowth or imbalance of bacterial flora
• Delayed stomach emptying (gastroparesis)
• Hormonal changes due to PMS or menopause
• Food sensitivities (like lactose intolerance) or malabsorption of certain nutrients
• Irritable bowel syndrome (IBS)
• Excess air getting swallowed due to eating too quickly, chewing gum, etc.

How to get rid of bloating

Fortunately, there are steps you can take to get rid of bloating quickly. While your primary care provider or gastroenterologist can provide a more detailed evaluation and treatment plan if needed, here are a few initial steps that can help when you need to debloat fast.

1. Take an antacid

Taking an over-the-counter antacid can help get rid of a bloated stomach by relieving inflammation in the digestive tract and helping pass gas.

2. Pay attention to food patterns

Start paying attention to when you experience bloating, so you can begin to notice patterns or potential food intolerances. You may find there’s a particular food or beverage behind it. Keeping a food journal can help you connect the dots between what you’re eating and how you feel.

Lactose intolerance, or intolerance to the dairy sugar called lactose, is one of the most common causes of bloating. If you think dairy may be causing your bloated stomach, try avoiding all dairy for two weeks, including milk, cheese, yogurt and ice cream. Lactose-free milk is a good alternative during this trial. If your bloating significantly improves, you are likely lactose intolerant.

3. Avoid artificial sweeteners

Although artificial sweeteners like diet soda and low calorie products may help you lose weight, they are also a common cause of bloating from too much intestinal gas. Avoiding artificial sweeteners can help reduce bloating.

4. Avoid carbonated beverages

When you’re drinking water, don’t reach for carbonated, fizzy drinks or sparkling water. These bubbly beverages can cause bloating or make a bloated stomach worse.

5. Eat mindfully and slowly

It’s not just about what you eat—how you eat matters, too. Instead of eating two or three large meals in a day, consider eating four or five smaller meals throughout the day. Be sure and eat mindfully and slowly, thoroughly chewing each bite.

6. Avoid chewing gum

Chewing gum is another habit that may lead to bloating, as it can cause you to swallow extra air. That extra air means extra gas. So, if you’re a frequent gum chewer (especially the sugar-free kind that often includes sugar alcohols), it could be the reason for that bloated stomach feeling.

7. Exercise regularly

Regular movement can help get rid of bloating by stimulating the muscles in your digestive tract and reducing water retention. Going for a short walk after meals is a good place to start. Aim for 150 minutes per week of moderate intensity exercise.

Not sure how to stop bloating?

While uncomfortable, bloating is common and usually nothing to worry about. But if your bloated stomach does not improve with the above recommendations or if your bloating is getting progressively worse, it may be time to talk to your doctor about potential underlying causes. 

You don’t have to live with the unpleasantness of a bloated stomach. If bloating is getting the best of you lately, talk to your doctor or find a digestive specialist near you.