4 simple ways to reduce bloating
If you feel uncomfortably swollen and full, try these easy tips to find relief.
Jan, 2026
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Bloating can happen to anyone, at any time. It’s that uncomfortable feeling of fullness and tightness that challenges the waistband of even your most comfortable jeans.
Bloating—which occurs when there’s a buildup of gas or air in your digestive system—can be caused by a variety of things, including constipation, menstruation, stress, an imbalance of gut bacteria, and the food that you eat.
Feeling bloated on occasion is fairly common and often treatable. You may even be able to prevent it from happening in the first place by making a few simple diet and lifestyle changes.
With that in mind, here are some strategies to help you prevent or ease bloating.
Written byOlivia DeLong.
Sources: Johns Hopkins Medicine. “Bloating: Causes and Prevention Tips.” 2020. Accessed November 12 + 17
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- TG Cotter, M Gurney, & CG Loftus. “Gas and Bloating—Controlling Emissions: A Case-Based Review for the Primary Care Provider.” Mayo Clinic Proceedings. August 2016. Volume 91, Issue 8, pages 1105-1113.
- U.S. Department of Health and Human Services. “Physical Activity Guidelines for Americans 2nd Edition.” 2018. Accessed December 21, 2020.
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- Mayo Clinic. “Functional dyspepsia.” April 3, 2020. Accessed December 21, 2020.
- Harvard Health Publishing. “What’s causing that belly bloat?” October 13, 2020. Accessed December 21, 2020.
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