You’ve probably been told bloating just happens after certain meals – but that’s not true.
In this latest video, our clinical Pharmacist Abraham Jacobson Khodadi shows you step-by-step how to reduce bloating, what gets rid of bloating, and how to improve digestion using simple science-backed changes that give real relief from bloating and gas.
Step 1 – Sip Warm Water (Do This Now)
Start by sipping a glass of warm water. It sounds simple, but it genuinely helps reduce bloating.
Warm water stimulates the gastrocolic reflex, encouraging movement through your intestines and improving overall digestion.
It also relaxes the smooth muscles of the gut, easing trapped gas and giving quick relief from bloating and gas.
You can also try peppermint or green tea – both calm the digestive system and help improve digestion naturally.
Step 2 – Spot Food Triggers (Keep a Diary)
When patients ask me what gets rid of bloating, the first step is always identifying food triggers.
Foods like beans, broccoli, cabbage, onions, and dairy are rich in FODMAPs, which ferment in the gut and create gas.
Keep a food diary to track meals and symptoms – it’s one of the best ways to reduce bloating long-term.
If you spot a link, cut that food back and see if symptoms ease, but don’t permanently remove entire food groups without medical advice. Always speak to your provider.
Step 3 – Adjust Fibre Gradually
A balanced fibre intake is essential if you want to improve digestion and reduce bloating.
Too much insoluble fibre like bran can sometimes worsen gas, while soluble fibre from oats, psyllium, or linseeds forms a soft gel that supports bowel movement and gives natural relief from bloating and gas.
Always increase fibre slowly and drink plenty of water – it’s one of the easiest ways to improve gut comfort.
Step 4 – Eat Slowly & Reduce Air Swallowing
If you eat too fast, you swallow air, which increases pressure and discomfort.
Taking your time, chewing properly, and avoiding chewing gum or straws all help reduce bloating.
Chewing longer also releases digestive enzymes like amylase, improving how food breaks down and helping improve digestion before it even reaches your stomach.
This is one of the simplest habits that really helps what gets rid of bloating naturally.
Step 5 – Light Movement After Meals
Light activity is one of the fastest ways to get relief from bloating and gas.
A short 10-minute walk after eating increases peristalsis – the wave-like muscle contractions that move food and air through your intestines.
It’s a science-backed, natural way to reduce bloating while also helping improve digestion.
Step 6 – Abdominal Massage & Yoga
If you’re still uncomfortable, a gentle clockwise abdominal massage can physically move gas pockets and provide immediate relief from bloating and gas.
Yoga poses like knees-to-chest or child’s pose stimulate the vagus nerve and help your gut relax, naturally improving digestion and circulation in the abdomen.
Do this for five minutes daily to try and help reduce bloating over time.
Step 7 – Avoid Fizzy Drinks & Sweeteners
Carbonated drinks release carbon dioxide in your stomach, and sweeteners like sorbitol, mannitol, and xylitol ferment in the gut – both leading to gas.
Cutting them out is one of the easiest ways to see real relief from bloating and gas.
Swap fizzy drinks for warm water or herbal teas if you’re serious about how to reduce bloating and improve digestion naturally.
Step 8 – Maintain a Regular Toileting Routine
A regular bowel routine keeps the colon clear and helps what gets rid of bloating in the long run.
Ignoring the urge to go allows gas to build up, while regular timing (often after breakfast) supports the natural gastrocolic reflex.
Feet on a small stool, lean forward, relax – simple positioning that can instantly reduce bloating and improve bowel flow.
Before using any medication, always consult with your doctor for personalised advice and to ensure it’s safe and suitable for you. Also, remember to read the information leaflet provided with the medication for important details and side effects and instructions on usage duration.
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