Bloating is a normal bodily process — it happens after eating certain foods or large quantities. When your body breaks down carbohydrates and fiber, it creates gas in the intestines, which can lead to bloat, says Rachel Doyle, RDN, a registered dietitian and owner of RAD Nutrition
Bloating isn’t serious, especially if it happens after large meals, says Pam Fullenweider, RD, a registered dietitian and founder of Fully Mediterranean. But if it’s chronic, it’s worth bringing up to your doctor to rule out serious conditions and get proper treatment.
What helps with bloating in the meantime? Experts recommend the following habits.
1. Stay Hydrated
Drinking water is probably the last thing you want to do when you’re bloated. But “hydration is so important for minimizing bloating,” Doyle says. “It keeps everything moving along smoothly in your digestive tract, which is essential for regular bowel movements — and constipation and bloating often go hand in hand.”
Certain foods can cause more bloating than others. Foods that are high in carbohydrates called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), for example, can cause bloating in people who have irritable bowel syndrome.
High-sodium foods can also increase water retention and bloat. But drinking water can offset and flush these fluids. “While it may seem counterintuitive, drinking water may help to reduce bloat by ridding the body of excess sodium,” Fullenweider says.
2. Take a Walk
“Rather than heading straight for the couch after a big meal, get some movement in,” Fullenweider says. “Going for a short walk can help stimulate gastric motility and reduce bloating.” Research shows that light exercise, like a walk, after a meal helps accelerate gastric emptying.
Five to 10 minutes should be enough to help you find relief, Doyle says. Incorporating light exercise like walking into your routine may also help improve intestinal motility and constipation symptoms, including bloating.
3. Cut Back on Alcohol
Drinks with dinner are common, but “alcohol can slow digestion and increase water retention,” Fullenweider says. In fact, studies show that alcohol consumption can alter bowel motility and cause intestinal inflammation, which could lead to bloating.
To help reduce bloating, avoid or limit your alcohol consumption and stick to water or other hydrating beverages like tea.
4. Steer Clear of Carbonation
You may think that sipping a carbonated beverage, like seltzer or soda, will make you feel better by inducing burping, but for some people, too much carbonation can induce gas and bloating. So if you’re an avid sparkling water drinker, steer clear for a while to see if it helps with bloat.
5. Pour Yourself Some Tea
To keep bloat at bay, reach for peppermint, ginger, or fennel tea, Doyle says. “These teas have different properties, which may relax the digestive tract and relieve bloating and gas,” Fullenweider says.
Studies have found that peppermint oil, in particular, is associated with reduced bloating because it relaxes the muscles in the gastrointestinal tract. However, keep in mind that it may worsen symptoms if you deal with gastroesophageal reflux disease or a hiatal hernia.
Ginger, on the other hand, may help with a variety of gastrointestinal symptoms and potentially improve gastric emptying. Fennel is also a good option that may help with a range of stomach issues.
6. Ease Into a Yoga Pose
“Gentle yoga poses like Child’s pose, or Cat-Cow can help relieve abdominal discomfort associated with bloating,” Doyle says.
Hold each pose for five deep breaths (breathing in through the nose and out through the mouth), and continue repeating until you feel some relief while allowing your stomach to expand with each inhale, Doyle adds. “This helps activate your body’s parasympathetic nervous system, or rest-and-digest mode, which is calming and will allow you to better digest your food.”
7. Avoid Chewing Gum
Swallowing too much air can lead to bloating and gas, Fullenweider says. Extra air can get into your system if you eat or drink too quickly, have carbonated beverages, or chew gum. If that air ends up trapped in the colon or small bowel, you may end up feeling bloated and gassy.
The Takeaway
Bloating is uncomfortable but usually harmless, often caused by excess gas, swallowed air, or certain foods.
Simple daily habits like drinking water, avoiding carbonated drinks, and eating slowly can help prevent or reduce bloating.
Gentle movement, stretching, and herbal teas (such as peppermint or ginger) can ease bloating once it starts.
If bloating happens frequently or comes with other symptoms, a healthcare provider can help identify the underlying causes.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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Al-Beltagi M e tal. Exploring the Gut-Exercise Link: A Systematic Review of Gastrointestinal Disorders in Physical Activity. World Journal of Gastroenterology. June 14, 2025.
Chen W et al. Daily Alcohol Intake and Its Negative Association With Constipation Based on NHANES Data 2005–2010. Scientific Reports. March 23, 2025.
Welstead L. Is Sparkling Water Good for You? Benefits and Risks. UChicago Medicine. May 10, 2023.
Sadafi S et al. Risk Factors for Gastroesophageal Reflux Disease: a Population-Based Study. BMC Gastroenterology. February 5, 2024.
Aregawi LG et al. The Effect of Ginger Supplementation on the Improvement of Dyspeptic Symptoms in Patients With Functional Dyspepsia. Cureus. September 27, 2023.
Annahazi A et al. Fennel Tea Has a Region‐Specific Effect on the Motility of the Stomach. Neurogastroenterology and Motility. November 10, 2025.
He received his undergraduate degree from the University of Michigan and attended medical school at Indiana University. He then completed an internal medicine residency at New York University, followed by a fellowship in gastroenterology and hepatology at Indiana University, and an advanced fellowship in inflammatory bowel disease at the Jill Roberts Center for Inflammatory Bowel Disease at New York-Presbyterian Hospital/Weill Cornell Medicine. Prior to his current role, Dr. Ahmed served as an assistant professor of medicine within the Crohn’s and Colitis Center at the University of Colorado from 2021-2024.
Dr. Ahmed is passionate about providing innovative, comprehensive, and compassionate care for all patients with inflammatory bowel disease (IBD). His research interests include IBD medical education for patients, providers, and trainees; clinical trials; acute severe ulcerative colitis; and the use of combined advanced targeted therapy in high-risk IBD.
He enjoys spending time with his wife and dog, is an avid follower of professional tennis, and enjoys fine dining.
Moira Lawler is a journalist who has spent more than a decade covering a range of health and lifestyle topics, including women's health, nutrition, fitness, mental health, and travel. She received a bachelor's degree from Northwestern University’s Medill School of Journalism and lives in the Chicago suburbs with her husband, two young children, and a giant brown labradoodle.
