Bloating does not always mean excess gas. More often the bowel is sensitive to a normal amount of gas, or the abdominal wall relaxes reflexively after meals.

• Treat constipation first; retained stool is a major cause of bloating (two kiwifruit daily or psyllium husk with water, and enough fluids) Proven
• Avoid fizzy drinks, chewing gum and sugar alcohols Proven
• If large portions of legumes, cabbage, cauliflower, onion or bran make bloating worse, reduce the portion rather than cutting them out May help If bloating persists, a low FODMAP trial supervised by a dietitian can help Proven
• If milk or laban causes bloating, try lactose-free alternatives for 2 weeks Proven
• Belly breathing, ideally taught by a trained therapist, can reduce visible swelling after meals Proven
• A gentle 10–15 minute walk after eating helps move gas along May help
• Peppermint oil capsules may ease bloating linked to IBS Proven
• Fennel, cumin or caraway tea after meals is safe in moderate amounts, with weak to limited evidence Traditional
• Activated charcoal and simethicone have not convincingly been shown to help, and charcoal can reduce absorption of medicines.
• Asafoetida (hilteet) is traditionally used for gas, but never give it to infants and avoid it in pregnancy Traditional
• Mint or cardamom tea after meals is safe in moderate amounts, but mint can worsen heartburn Traditional
• More than two dates at a time can increase bloating, as can large amounts of honey.
• Colon cleansing and "detox" diets do not treat bloating.