What can I do to reduce bloating?

Dr. Darria Long Gillespie, MD
Emergency Medicine
Bloating often happens as a result of your diet – causing both discomfort and even physical swelling. Common culprits include foods that are prone to cause gas, such as beans, broccoli, potatoes and even corn or pasta, and other foods such as artificial sweeteners, soda and even chewing gum. For some people, it can also include foods that they cannot digest well, such as wheat or dairy. What specifically causes bloating in one person may not trouble another person as much, so you have to monitor what you’re eating and keep track of what your symptoms are.
If you continue to have symptoms, your doctor may advise that you try an elimination diet, in which you avoid foods that you suspect are causing the bloating, and monitor your symptoms.  If you find that the elimination diet reduces your bloating, your doctor may have you slowly re-introduce individual food groups, to try to identify the trigger.  If that doesn’t work and you’re having chronic symptoms, I’d advise following up with your doctor to discuss your specific and see if you need any testing.
Sharon Richter, RD
Nutrition & Dietetics
To reduce bloating, cut down on chewing gum, sucking candies and carbonated drinks; plus add yogurt and certain fruits to your diet. In this video, registered dietician Sharon Richter, RD, also explains which vegetables tend to create bloat.
Vandana  R. Sheth
Nutrition & Dietetics
  • Enjoy small, frequent meals
  • Slow down and enjoy your food
  • Cut back on salt/sodium
  • Enjoy potassium-rich foods
  • Stay hydrated with water (limit/avoid carbonated beverages)
  • Cut back on chewing gum, using a straw while sipping (both habits might cause you to swallow more air--increase bloating)
  • Stay physically active

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.