How can I effectively get rid of bloating at home?

Reviewed by Yoshinori Abe, MD

Internal Medicine

Bloating can often be reduced at home through simple dietary changes. Start by limiting foods known to cause gas, such as those high in FODMAPs (like onions, garlic, beans, and certain fruits). A gluten-free diet may also help if gluten sensitivity is a factor. Eating smaller meals, staying hydrated, and reducing carbonated drinks can further ease symptoms.

Because bloating can stem from many different causes—ranging from mild food intolerances to underlying digestive conditions—identifying the root cause is key to lasting relief. Take a free, instant, online symptom check to better understand what may be driving your bloating and get personalized guidance on your next steps.

Reviewed for medical accuracy: 07/15/2026

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Bloating can be uncomfortable, but there are ways to manage it at home. One effective approach is to change your diet. Foods high in FODMAPs, which are certain types of carbohydrates, can lead to bloating. These include foods like beans, onions, and wheat products. By reducing these foods, you might see an improvement.

Additionally, some people find relief by following a gluten-free diet. This can be especially helpful if you are sensitive to gluten. Remember, everyone is different, so it might take some time to find what works best for you. Make sure to drink plenty of water and eat slowly to help your digestion. If bloating continues, you can use our free AI-powered symptom checker to better understand what might be causing your discomfort and whether you should seek professional medical advice.

(References)

Serra J. (2022). Management of bloating. Neurogastroenterology and motility, 35143108.
Lacy BE, Cangemi D, & Vazquez-Roque M. (2021). Management of Chronic Abdominal Distension and Bloating. Clinical gastroenterology and hepatology : the official clinical practice journal of the American Gastroenterological Association, 32246999.
Pessarelli T, Sorge A, Elli L, & Costantino A. (2022). The low-FODMAP diet and the gluten-free diet in .... Frontiers in nutrition, 36424920.

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