The feeling of fullness, pressure, or gas in the abdomen isn’t exactly pleasant, but it sure is common. In fact, a global study involving more than 50,000 respondents found that nearly one in five people experiences bloating at least once a week.
When we experience bloating, we often blame a big meal or specific foods, but there are other, lesser-known reasons—and accordingly, means of relief—for this pain and discomfort.
The brain-bloat link
There’s a direct reciprocal connection between the brain and the gastrointestinal system: an upset stomach can send signals of distress to the brain the same way a stressed brain can communicate anxiety to the gut. In response, the digestive system can trigger a fight-or-flight response, potentially causing bloating, diarrhea, cramping, or nausea.
So, could a healthy brain be the key to a happy gut? A 2023 report by the American Gastroenterological Association (AGA) suggests hypnotherapy, cognitive behavioural therapy, and other psychological modalities may improve the quality of life, anxiety, stress, and burden associated with gut-brain disorders. The AGA also recommends these therapies for improving bloating.
Too much of a good thing
We need air to survive, but the amount of it we consume is another factor behind bloating.
When too much air enters the digestive system, you can end up with pain, bloating, and flatulence. Because this can happen when eating too quickly, you can reduce the risk of bloating with a simple behavioural change: chewing thoroughly.
The use of straws, which draw air into the digestive tract, may also increase gas and bloating. Simply sipping from a cup can help you avoid excessive air intake.
Don’t ignore the pelvic floor
The pelvic floor has a big job: it’s in charge of releasing the body’s waste. Not only that, but the pelvic floor also works around the clock to help the bladder, bowels, and uterus function together.
When the pelvic floor is too weak or too tight, a range of uncomfortable symptoms can arise: urinary leakage, pain, sexual dysfunction, and severe bloating.
Pelvic floor dysfunction is most commonly treated with physical therapy. Research has found that patients with constipation and pelvic floor dysfunction can significantly reduce bloating by relaxing pelvic floor and abdominal muscles through activities such as diaphragmatic breathing.
Quelling food-related bloating
When bloating is food related, consider these go-to solutions:
- Digestive bitters—such as dandelion, artichoke leaf, and licorice root—can stimulate the production of stomach acid.
- Digestive enzymes can help with food-related bloating issues, such as lactase supplements for lactose intolerance.
- Fermented foods, such as kimchi and sauerkraut, may promote a healthy gut microbiome, easing digestion.
- Probiotics, such as Bacillus coagulans, can also help with bloating and digestion.
Practical and gentle relief
While bloating is often dismissed as a normal consequence of eating, it can have many underlying causes that have nothing to do with what’s on your plate.
Looking beyond food—and addressing the root cause by reducing stress, chewing thoroughly, and practicing diaphragmatic breathing—may be the key to finding lasting relief.
Is gas always the villain?
Nearly all adults have daily gas—and it isn’t inherently a bad thing. In fact, some research suggests people pass gas around 32 times a day; this is often just evidence that your gut bacteria are fermenting food properly.
If gas is causing discomfort, it’s worth digging into the root cause. You may struggle to digest FODMAP foods (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). These are specific types of carbohydrates that can pull excessive water into the gut, causing bloating, gas, and abdominal pain in some individuals. High FODMAP foods include onions, garlic, dried fruits, wheat, and legumes.
This article originally appeared as ‘Beyond the bloat’ in the November 2026 issue of alive.
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