Get medical help promptly if bloating occurs with severe or constant abdominal pain, repeated vomiting, vomiting blood, or another severe or rapidly worsening symptom.
Self-care guide
Bloating
Bloating is a feeling of fullness, pressure or swelling in the abdomen. It is common after eating and may be related to gas, certain foods or digestive conditions such as constipation or irritable bowel syndrome.
Step 1 · First-line care
What to do first
Notice whether particular foods, fizzy drinks or eating habits trigger your symptoms. Eating more slowly, avoiding fizzy drinks and trying smaller meals may help. If certain foods seem to trigger bloating, keep a food and symptom diary rather than cutting out many foods at once.
Step 2 · Safety
When to get medical help
Get medical help if talk with a clinician if bloating starts suddenly, keeps coming back, or is persistent enough to bother you or interfere with daily life.
Get medical help if talk with a clinician if bloating occurs with unexplained weight loss, ongoing abdominal pain, constipation or diarrhea.
Extra caution: Talk with a clinician before making major dietary changes if you are pregnant, have an eating disorder or restrictive diet, or have another digestive condition. Peppermint may not be suitable for people with reflux, gallstones or other bile-duct problems.
Step 3 · Optional ingredient support
For relief now
These options have been reviewed for evidence and key safety concerns.
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Peppermint leaf
Traditionally used to relieve bloating and gas.
How it is used: Peppermint leaf can be prepared as an herbal tea. Follow the directions for the specific product. If symptoms worsen or continue for more than 2 weeks, talk with a clinician.
What does this evidence mean?
Peppermint leaf has a long history of use for digestive symptoms such as gas and indigestion. The European Medicines Agency recognizes this traditional use, but there is not enough clinical-trial evidence to determine how well peppermint leaf itself relieves bloating.
Evidence may apply to one specific form of an ingredient — a capsule, extract, cream, or tea — and to a particular amount. Recipes and everyday foods may not match the form or amount that was studied.
Published preparations
See evidence, preparation & safety →Peppermint Oil
May help relieve bloating, particularly when it is part of irritable bowel syndrome (IBS).
How it is used: Use a gastro-resistant or enteric-coated peppermint oil capsule and follow the product directions. Swallow capsules whole rather than breaking or chewing them, as this can release the peppermint oil too early and cause irritation.
What does this evidence mean?
Clinical trials suggest peppermint oil can improve overall symptoms in people with irritable bowel syndrome (IBS), including bloating and abdominal discomfort. However, studies have used different peppermint oil preparations, the overall quality of evidence is low, and most research has studied people with IBS rather than occasional bloating on its own.
Evidence may apply to one specific form of an ingredient — a capsule, extract, cream, or tea — and to a particular amount. Recipes and everyday foods may not match the form or amount that was studied.
Published preparations
See evidence, preparation & safety →For ongoing support
These options are better suited to regular or longer-term use than to quick symptom relief.
No reviewed options in this category yet.