A gastroenterologist has revealed seven straightforward ways to reduce bloating without the need for medication. Dr Saurabh Sethi, a board-certified specialist, shared his advice with his 1.4 million Instagram followers, emphasising that simple dietary and lifestyle changes can ease discomfort.
Bloating affects around a quarter of healthy people at some point, often due to gas buildup in the gut. The NHS advises seeking medical help if symptoms persist beyond three weeks, but for most cases, home remedies can help. Dr Sethi's first tip is to eat slowly by chewing thoroughly and resting utensils between bites, as rapid eating can trap air in the stomach.
Avoiding carbonated drinks like soda, sparkling water, and beer is another key recommendation, as they release CO2 in the gut. Instead, opt for still water or herbal teas. Dr Sethi also warns against artificial sweeteners such as sorbitol, xylitol, and maltitol, which can ferment in the colon and cause wind and cramps. He suggests cutting out diet drinks and sugar-free snacks to see if symptoms improve.
Increasing fibre intake gradually—pairing with two to three litres of water daily—can help, but a sudden surge may worsen bloating. Similarly, taking a short walk after meals, even just ten minutes, aids digestion and gas movement. Finally, Dr Sethi advises monitoring portion sizes and eating smaller, more frequent meals to avoid overstretching the stomach.
