Bloating: Causes and What to Do
Bloating is one of the most common digestive complaints. It is usually related to what and how we eat, and it often goes away on its own.
In this article you will learn what most often causes bloating, what you can do yourself and when you must see a doctor.
In brief. The most common causes are swallowed air, fizzy drinks and foods that produce more gas in the gut.12 Eating more slowly and making dietary changes often helps. If you have been bloated for more than 3 weeks, see a doctor.1
Why does bloating happen?
- Swallowed air. This happens when you eat quickly, chew gum, drink through a straw or drink fizzy drinks.2
- Certain foods. Some carbohydrates are not digested in the small intestine. In the large intestine, bacteria break them down and gas is produced.2
- Lactose intolerance. This occurs when the body produces too little lactase, the enzyme that breaks down milk sugar.2
- Constipation. A sluggish gut can also cause a feeling of fullness.1
- Irritable bowel syndrome. This is a common condition in which bloating recurs together with abdominal pain and changes in bowel habits. It is diagnosed by a doctor.1
Which foods most often cause gas?
| Food group | Examples |
|---|---|
| Legumes | Beans, lentils, peas2 |
| Some vegetables | Cabbage, broccoli, onions, garlic2 |
| Some fruit | Apples, pears, peaches2 |
| Dairy products | Milk, ice cream, soft cheeses, if you are lactose intolerant2 |
| Sweeteners | Sorbitol, xylitol, maltitol (in chewing gum and “sugar-free” sweets)2 |
Example. If you get bloated after a lunch of beans and a fizzy drink, try soaking the legumes before cooking, eating a smaller portion and drinking still water.
Many of these foods are healthy and nutritious. You do not need to give them up – it is better to eat smaller portions and increase the amount gradually.
What can you do yourself?
- Eat more slowly and chew your food well.1
- Avoid fizzy drinks and chewing gum.1
- Stay active regularly. A walk after a meal helps your gut.1
- Increase fibre gradually and drink enough water.2
- Write down which foods make you bloated. This makes it easier to find the cause.
Can supplements help?
Activated charcoal. Activated charcoal contributes to reducing excessive flatulence after eating. To obtain this effect, 1 g is needed at least 30 minutes before the meal and 1 g shortly after it.3 Activated charcoal may reduce the absorption of medicines, so take it separately from medicines.4
Lactase. Lactase enzyme improves lactose digestion in individuals who have difficulty digesting lactose. This requires at least 4,500 FCC units with each lactose-containing meal.3
Peppermint oil. In a review of 12 studies involving 835 people with irritable bowel syndrome, peppermint oil capsules reduced overall symptoms and abdominal pain more than placebo.5 Peppermint oil causes heartburn in some people.6
When should you see a doctor?
See a doctor if:1
- you have been constantly bloated for more than 3 weeks;
- you are losing weight for no reason;
- you see blood in your stools or they have turned black;
- your bowel habits have changed and the change does not go away.
If you have very severe abdominal pain, are vomiting, or cannot pass stools or gas, call 112.
Selected products for digestion
Commercial information. The products listed here are available in our shop. This is not a ranking of effectiveness. Before buying, check the composition and the instructions for use on the product page.
Activated Charcoal - 260 mg - 120 capsules - Swanson
Activated charcoal, 260 mg per capsule; the manufacturer recommends 2 capsules (520 mg) per day. Take separately from medicines, as charcoal may reduce their absorption.7
An enzyme blend containing 9,500 ALU of lactase and other enzymes (protease, lipase, amylase) per capsule. The manufacturer recommends 1 capsule with each meal containing dairy products.8
Digest Basic - 30 capsules - Enzymedica
A broad enzyme blend: protease, amylase, lipase, lactase (300 ALU), alpha-galactosidase and others. The manufacturer recommends 1 capsule with each meal.9
Peppermint Gels - 90 softgels - NOW Foods
Each serving (2 capsules) contains 362 mg of peppermint oil, 35 mg of ginger and 39 mg of fennel oil. The manufacturer recommends taking it 30 minutes before a meal. If you experience heartburn, consult a pharmacist.10
Frequently asked questions
Do probiotics help with bloating?
Study results are mixed and depend on the specific bacterial strains. We write more in the article Probiotics and good bacteria.
Can bloating be caused by stress?
Yes, stress can affect gut function. This is especially typical of irritable bowel syndrome.11
How can I tell if I am lactose intolerant?
If you get bloated after milk but not after hard cheese or yogurt, it may be lactose intolerance. People who are lactose intolerant often tolerate these products better. Only a doctor can diagnose intolerance accurately.12
Scientific sources
- NHS. Bloating. nhs.uk
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Gas in the Digestive Tract. niddk.nih.gov
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods (consolidated version). EUR-Lex
- MedlinePlus, U.S. National Library of Medicine. Activated charcoal. medlineplus.gov
- Alammar N, Wang L, Saberi B et al. The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data. BMC Complement Altern Med. 2019;19(1):21. doi:10.1186/s12906-018-2409-0
- NIH National Center for Complementary and Integrative Health. Peppermint Oil. nccih.nih.gov
- Swanson. Activated Charcoal, 260 mg, 120 capsules. Product label.
- Enzymedica. Lacto, 30 capsules. Product label.
- Enzymedica. Digest Basic, 30 capsules. Product label.
- NOW Foods. Peppermint Gels, 90 capsules. Product label.
- NHS. Irritable bowel syndrome (IBS). nhs.uk
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Lactose Intolerance. niddk.nih.gov
Disclaimer. This article is for information purposes only and does not replace a consultation with a doctor or pharmacist. Food supplements are not intended to treat or prevent diseases and are not a substitute for a varied diet and a healthy lifestyle. Before taking supplements, especially during pregnancy or breastfeeding, if you have a chronic condition or if you are taking medicines, consult a healthcare professional.
