Bloating can often be relieved quickly by simple steps that help move gas through the gut or relax the abdominal muscles. Gentle movement like a short walk, applying warmth to the abdomen, or allowing gas to pass naturally are among the fastest ways many people feel relief from bloating.
Bloating usually happens when gas builds up or digestion slows. Walking for 10 to 15 minutes after eating can stimulate bowel movement and help gas move along. Warmth from a heating pad or warm compress can relax the muscles in the abdomen, which may ease the feeling of pressure and fullness. Some people also feel quicker relief when they avoid lying flat right after meals. Tea for bloating can also help to relieve gas build-up.
Bloating that appears soon after eating is often related to swallowed air or slower digestion. Drinking fluids can help if constipation is contributing, but forcing large amounts of water does not help everyone and may worsen discomfort in some cases. Over the counter gas relief products help some people, but results are mixed and not guaranteed.
If bloating is frequent, severe, or comes with weight loss, pain, or bowel changes, it should be checked by a gastroenterologist. Avoid self-medicating repeatedly without guidance, especially with supplements or antibiotics, and focus on gentle, low-risk measures first.