Bloating and gas are uncomfortable and can disrupt daily life. Causes range from swallowed air and constipation to food triggers and irritable bowel syndrome.Â
Common causes of bloating and how to spot them
Rapid eating, fizzy drinks, chewing gum and tight clothing can increase swallowed air. Constipation, lactose intolerance and coeliac disease are other causes. Track meals, stress and bowel habits for a week to see patterns.
If you also struggle with infrequent hard stools, see our constipation treatment plan. If loose stools are the main issue, review our diarrhoea advice. Reflux symptoms can accompany bloating, see acid reflux treatment.
Quick relief for gas and bloating
Gentle movement, peppermint tea and heat can reduce cramping. Simeticone products help disperse gas bubbles. Some people find benefit from probiotics. Browse options in our probiotics category.
Reduce fizzy drinks for a few days and try smaller meals. Avoid tight waistbands and consider a short walk after eating.
Fibre choices and hydration
Fibre helps regulate bowel movements but too much, too quickly, can worsen bloating. Add fibre gradually and increase fluids. Psyllium is often well tolerated. Review the overall balance of fruit, vegetables and whole grains.
If fibre triggers discomfort, reduce the amount for a week then increase slowly. Discuss persistent symptoms with a doctor.
Low FODMAP basics
The low FODMAP approach limits certain fermentable carbohydrates that can trigger bloating in some people with IBS. Work with a dietitian where possible. The plan has three stages: restriction, reintroduction and personalisation to find your own threshold.
Keep a food and symptom diary and avoid making multiple changes at once. Good sleep, stress management and regular movement also support gut comfort.
When to see a doctor
Seek medical advice for persistent pain, weight loss without trying, blood in stools, vomiting, fever or if bloating wakes you at night. If symptoms start suddenly after travel or illness, ask about testing.
Supports available in Ireland
FAQs
Do probiotics help with bloating?
Some people notice improvement after a few weeks. Choose a product designed for gut health and review progress after one to two months.
Which foods commonly cause gas?
Beans, onions, garlic, certain fruits, wheat and fizzy drinks are frequent triggers. Keep a diary to spot your own pattern.
Is bloating after meals normal?
Mild fullness can be normal. Persistent pain, distension or other red flags need assessment.
Need tailored advice on medicines, dosing or red flags? Ask a pharmacist and we will help you choose safely.
