How to Relieve Bloating?
Everyone knows the feeling — that uncomfortable, tight, full sensation in your abdomen that makes your waistband feel two sizes too small. Bloating is one of the most common digestive complaints around, and while it’s usually harmless, it can range from mildly annoying to genuinely disruptive to your day. The good news is that there’s a lot you can do about it, and understanding what’s causing it is the first step.
If bloating or digestive discomfort keeps coming back, it deserves more than a Google search. CMC Primary Care can help you identify what’s driving it, rule out anything that needs treatment, and put a real plan in place. Existing patients, contact your home office directly. New patients can call 843-347-8000 or schedule online.
In this article:
What Causes Bloating?
Bloating happens when gas or fluid builds up in your digestive tract, causing your abdomen to feel and sometimes look fuller than usual. It’s your gut’s way of telling you that something in the digestive process isn’t moving along as smoothly as it should.
The causes are wide-ranging. Most of the time, bloating is tied to what you ate, how fast you ate it, or how your body is processing it. But sometimes it points to an underlying condition that deserves a closer look.
“Bloating is something I hear about from patients almost every day,” says Alexis Gregorio-Snyder, MD at CMC Primary Care-Towne Center. “In most cases, it comes down to diet or habits that are easy to adjust. But persistent or painful bloating that doesn’t resolve is something we always want to evaluate further.”
Foods That Are Notorious Bloat Triggers
As Dr. Gregorio-Snyder points out, certain foods are well-known for producing more gas during digestion — not because something is wrong with your gut, but because of how those foods are broken down in your colon.
Common culprits include:
- Beans and lentils — high in fermentable carbohydrates that produce gas in the colon
- Cruciferous vegetables like broccoli, cabbage, Brussels sprouts, and cauliflower
- Onions and garlic — contain fructans, a type of carbohydrate the small intestine struggles to absorb
- Carbonated beverages — the bubbles introduce excess gas into your digestive system
- Dairy products — particularly for those with any degree of lactose intolerance
- High-fiber foods introduced too quickly into the diet
- Sugar alcohols (like sorbitol and xylitol) found in sugar-free gum, candy, and some packaged foods
- Wheat and gluten — for some people, even without celiac disease, gluten can contribute to bloating
That doesn’t mean you need to eliminate all of these foods. But if you’re noticing a pattern, keeping a brief food diary can help you identify your personal triggers.
Lifestyle Habits That Make Bloating Worse
It’s not just what you eat — it’s also how you eat and what your overall habits look like.
- Eating too fast causes you to swallow excess air, which gets trapped in the digestive tract
- Eating large meals puts extra pressure on the digestive system; eating smaller, more frequent meals are often easier to process
- Chewing gum leads to repeated air swallowing
- Drinking through a straw introduces more air into your system
- Sedentary behavior after eating slows the movement of gas through the gut
- Stress and anxiety have a direct, proven connection to gut function
How to Find Relief
Dr. Gregorio-Snyder suggests that for most people, a combination of dietary adjustments and lifestyle tweaks goes a long way.
Some of her most effective approaches are:
- Move your body. “Even a short walk after eating can help move gas through your system, reducing that full, uncomfortable feeling.”
- Try peppermint tea or peppermint oil capsules. Peppermint has been used for a long time to relax the muscles of the GI tract and reduce bloating.
- Eat slower and chew more thoroughly. Your digestive system will thank you for this simple adjustment. Sipping water while you eat will also ease the digestion process.
- Consider a low-FODMAP approach. FODMAPs (like some of the culprits she listed above) are fermentable carbohydrates found in many common foods. Temporarily reducing them can help identify food sensitivities. Talk to your provider before making significant dietary changes.
- Stay hydrated. Dehydration can actually worsen constipation-related bloating. “Stay hydrated throughout the day and drink plenty of water before, during, and after meals,” advised Dr. Gregorio-Snyder.
- Over-the-counter options like simethicone (Gas-X) or activated charcoal may offer short-term relief for some people.
Do you keep having issues with bloating? If you said “yes”, the it’s worth a conversation with your provider. CMC Primary Care can help you identify triggers, rule out underlying conditions, and put together a plan that actually works for your body. New patients: call 843-347-8000 or schedule online. Find a location near you HERE.
When Bloating Is a Sign of Something More
Most bloating resolves on its own or with simple changes. But there are situations where bloating can be a signal that something else is going on.
Talk to your provider if your bloating:
- Is persistent and doesn’t improve with dietary changes
- Is accompanied by significant abdominal pain or cramping
- Comes with unexplained weight loss
- Is paired with blood in the stool or changes in bowel habits
- Causes visible, progressive abdominal distension
- Is accompanied by nausea or vomiting
Conditions like irritable bowel syndrome (IBS), celiac disease, small intestinal bacterial overgrowth (SIBO), ovarian conditions, and in rarer cases, certain cancers can all present with bloating as a symptom. Your primary care provider is the right first stop for any of these concerns.
“Bloating that’s been going on for weeks, or that comes with other symptoms, shouldn’t be dismissed as just a food issue,” Dr. Gregorio-Snyder adds. “There are conditions that respond really well to treatment once they’re properly identified — but you have to start with a conversation and an evaluation.”
CMC Primary Care is here for your everyday health — and for the concerns that keep coming back.
Don’t put off a symptom that’s been bothering you. Existing patients, contact your home office directly. New patients: call 843-347-8000 or schedule online. Find a location near you HERE.
Bloating is common, but that doesn’t mean you have to just live with it. Whether it’s a dietary adjustment, a closer look at your gut health, or ruling out something that needs treatment, CMC Primary Care is here to help you feel better and get back to your normal.
Primary Care Conveniently Located
With 14 convenient locations across Horry & Georgetown Counties—including Conway, Aynor, Myrtle Beach area, Socastee, Surfside Beach, Little River, and Murrells Inlet—CMC Primary Care makes it easy to access preventive care close to home.
Call 843-347-8000 to schedule at the location nearest you.
Key Points
- Bloating is most commonly caused by gas buildup in the digestive tract, often tied to specific foods, eating habits, or lifestyle factors.
- Top food triggers include beans, cruciferous vegetables, onions, carbonated drinks, dairy, and sugar alcohols.
- Eating too fast, drinking through straws, stress, and inactivity can all worsen bloating.
- Relief strategies include movement after meals, peppermint, slower eating, staying hydrated, and short-term OTC remedies.
- Persistent bloating, especially with pain, weight loss, blood in stool, or bowel changes, should be evaluated by a provider.
- CMC Primary Care can help identify the root cause of recurring bloating and recommend the right next steps.
All content of this article is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based on any content of this article.
Sources
Cleveland Clinic. Bloating: Causes and Prevention Tips. https://my.clevelandclinic.org/health/symptoms/21740-bloating
Johns Hopkins Medicine. Bloating: Causes, Symptoms, and Treatments. https://www.hopkinsmedicine.org/health/conditions-and-diseases/gastroparesis/bloating-causes-and-prevention
Mayo Clinic. Gas and Gas Pains. https://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/symptoms-causes/syc-20372709
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Gas in the Digestive Tract. https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract
