This Common Bloating Solution Actually Makes Symptoms Worse

Feeling bloated—a sensation of uncomfortable fullness or tightness in the stomach—can range from annoying to downright painful. In either case, if it’s something that’s happening to you, you want it to go away ASAP.

What’s your go-to solution? Is it taking a Tums? Going for a walk? Giving your stomach a gentle massage? There’s one habit many people do when they’re bloated that gastroenterologists say actually does more harm than good. Keep reading to find out what it is and to learn what to do instead.

Related: 'I'm a G.I. Doc, and This Super Common Habit Is Definitely Making You More Bloated'

What Causes Bloating?

Dr. David J. Kim, MD, a gastroenterologist at GI Alliance, says that there are many causes of bloating. Pinpointing where exactly the bloating is occurring is a helpful clue is figuring out the cause. "Upper G.I. bloating is excess gas in the stomach and is usually caused by rapid eating or consuming carbonated beverages,” Dr. Kim says.

🩺 SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week 💊

Lower G.I. bloating in the small or large intestine is typically caused by the breakdown of gas-producing foods, such as cruciferous vegetables, certain indigestible sugars, or a food someone is intolerant to.

Related: Here's How to Tell if You're Dealing With Bloating or Belly Fat—and What to Do About Each

While most people get bloated occasionally, if it’s something you’re dealing with regularly, it’s a good idea to work with a gastroenterologist to pinpoint why and find a solution that works best for you. “Bloating is generally best handled by finding the cause and avoiding it,” Dr. Kim says. If you aren’t sure what’s causing your bloating, this is when working with a G.I. doc can be helpful. Especially if your bloating is accompanied by vomiting, changes in bowel habits or unexplained weight loss, Dr. Kim says it’s important to see a doctor.

Related: This Is the #1 Best Supplement for Bloating, According to a Registered Dietitian 

What Not To Do When You’re Bloated—and What To Do Instead

If your go-to remedy for when you’re having tummy troubles, including bloating, is to sip on ginger ale, you should put that can back in the fridge. Drinking ginger ale—or any other carbonated drink—can make bloating worse. Remember, as Dr. Kim explained, carbonated beverages are one of the most common causes of bloating.

Dr. Amber Charoen, MD, a board-certified gastroenterologist with Gastro Health in Kennewick, WA, says to avoid drinking any carbonated beverage when you’re feeling bloated, including soda or sparkling water. “Carbonated beverages, such as soda or sparkling water introduce additional gas into the digestive system, which can worsen bloating and abdominal discomfort,” Dr. Charoen explains.

While it’s true that ginger is linked to reducing bloating, ginger-based sodas typically don’t contain any real ginger in them, using artificial sweeteners instead, an ingredient that can cause bloating. That means the combination of carbonation and artificial sweeteners in ginger ale—as well as many other types of carbonated drinks—is bound to make bloating worse; this one drink contains two bloating culprits.

Instead, benefit from the ginger by sipping on ginger tea. That way, you’re consuming the actual herb without any carbonation or artificial ingredients. Dr. Charoen says that hydrating with plain H20 can help too. “Drinking plenty of water aids digestion, reduces constipation and helps flush out excess salt, all of which can alleviate bloating,” she says.

You know what else can help with bloating? Going for a walk. “Walking after meals can help stimulate the digestive system and promote gas expulsion,” Dr. Chareon says. Another benefit of taking a walk is that it can help reduce stress, something Dr. Chareon says can make bloating worse.

There are other habits you can integrate into your routine to make bloating less likely. Dr. Charoen recommends avoiding overeating or eating too quickly, which can increase air swallowing. “Consuming smaller meals throughout the day reduces the load on the digestive system and prevents overwhelming the gut, which can lead to bloating,” she says.

If you can’t figure out why you are getting bloated regularly, Dr. Chaeron recommends keeping a food diary, which can help identify food triggers. And it bears repeating that it can be beneficial to work with a gastroenterologist to get to the bottom of your symptoms and to find a solution that actually works.

Dealing with bloating certainly is annoying, but there are solutions that work—and that starts by putting the soda back in the fridge.

Up Next: 

Related: Are Activated Charcoal Pills a Safe Way to Treat Bloat?

Sources

• Dr. David J. Kim, MD, gastroenterologist at GI Alliance

• Dr. Amber Charoen, MD, board-certified gastroenterologist with Gastro Health in Kennewick, WA