7 Ways to Cope with Bloating from IBD

That uncomfortable, full feeling can have more than one cause. Here’s how to reduce your discomfort when it happens.

Most people experience bloating at some point, but when it happens repeatedly, it can be physically uncomfortable and get to you mentally.

Bloating is that feeling of abdominal fullness and pressure, or sometimes of trapped gas. Abdominal distension, which often accompanies bloating, is when there’s a measurable increase in the size of your abdomen.

While bloating may be common, it can also be severe and limit how you live your life. About half of people with bloating report that their symptoms make them reduce their daily activities.

For that reason, finding a way to cope with bloating is essential. I personally had on-and-off bloating for years related to chronic illnesses and other factors; it took some time, but I learned some strategies to help.

Below are recommendations for how best to cope with bloating based on my personal experience and scientific evidence.

Join the free IBD community!

Connect with thousands of members and find support through daily live chats, curated resources, and one-to-one messaging.

Sign up

1. Find the root cause

Bloating is a common symptom of inflammatory bowel disease (IBD).

There are a few possible reasons for this. Figuring out the cause of your bloating can help you prevent future episodes and feel better when it does inevitably still happen on occasion.

One explanation is that IBD can cause your body to absorb food poorly within the small intestine, leading to undigested food entering the colon. The bacteria in the colon that try to break down this food create excess gas and bloating.

People with IBD are also at a higher risk of having irritable bowel syndrome (IBS) and lactose intolerance, both of which cause gas buildup — and bloating.

Other possible causes of bloating include:

• food triggers
• hormonal fluctuations
• eating disorders
• stress and anxiety
• constipation
• smoking
• eating or drinking too fast
• chewing gum

Personally, I discovered that my bloating was linked to my menstrual cycle, and that it was much worse at certain times of the month. By working with a dietitian, I also learned that foods like onion and garlic made me more bloated after eating them.

Diagnosing and treating my chronic illnesses made the biggest difference in my bloating. I still get bloating to this day, but knowing what might have caused it and what my personal triggers are makes me feel more in tune with my body.

2. Wear comfy clothes

The clothes you wear can make a big difference in how you feel while you’re bloated. A bodycon dress, tight jeans, or anything with a strong waistband is going to feel very constricting against a bloated abdomen.

If you know you’re going out to eat a meal or do something else that triggers your bloating, consider wearing clothes that are still going to feel good if you get bloated.

I find it’s best to stick to leggings, joggers, or nice trousers that have gentle waistbands (or none at all). Loose shift dresses can also give a bloated abdomen room to expand. I promise it’s possible to still be fashionable while wearing bloat-friendly clothing.

3. Maybe try probiotics

You may have heard of probiotics as a remedy for bloating. However, before you start drinking kombucha or spending your money on a bottle of packaged bacteria, let’s talk about whether they really help or not.

Evidence from a systematic review suggests that probiotics can reduce bloating and distension, as well as improve bowel movement frequency and consistency, for people with IBS. Different probiotic products were used in each study, but they predominantly contained lactobacilli and/or bifidobacteria.

Similarly, one review of studies suggests probiotics might be beneficial in people with ulcerative colitis (UC), one form of IBD, but the quality of these studies was low.

The evidence isn’t as clear for Crohn’s as it is for IBS or even UC. According to research published in 2020, probiotics haven’t led to remission of Crohn’s disease, but they also haven’t caused any adverse events.

Overall, high quality research is lacking on this subject, and particularly on what effect, if any, probiotics may have on bloating in Crohn’s and UC.

Talk with your doctor about trying a probiotic for your bloating. You may have to try a few products before you find one that helps, or you may find that probiotics aren’t for you.

4. Enjoy some peppermint

Researchers have found that peppermint is safe and effective in alleviating bloating and abdominal pain in IBS, though again, research is lacking in IBD.

However, peppermint is widely known to have anti-inflammatory properties and is used in everything from food and teas to homeopathic remedies and for a variety of gastric complaints.

Next time you’re bloated, consider drinking a peppermint tea.

5. Chill with yoga

Practicing yoga may help your bloating, both by preventing it in the long term, and easing it when it does happen.

Yoga has been shown to reduce stress and lower inflammatory markers, both of which are linked to bloating. It can also stimulate the digestive system, particularly through twisting, forward folds, or inversion poses.

Finally, yoga can strengthen your core and pelvic floor muscles, which may help with the appearance of bloating.

If you’re new to yoga, I recommend trying a Yin yoga class for help with bloating. Yin classes are slower and often involve long twists and resting postures, which can help your digestion and calm down your nervous system.

6. Get some rest

One thing that always helps me when I’m bloated is slowing down and taking a rest.

Usually, when I’m bloated, I’m in discomfort and sometimes even in downright pain. Listening to my body and taking a rest on the couch or bed — sometimes with a heating pad on my stomach — often makes me feel better.

7. Work on self-acceptance

Unfortunately, bloating can have a negative impact on your self-esteem and body image.

Among people with IBD, body image tends to be worse when there are more disease symptoms, including bloating.

I know firsthand how frustrating it is to feel your body fluctuate so frequently. It’s hard to associate a larger stomach with pain, on top of societal beauty standards of having a flat stomach.

It’s, of course, easier said than done, but working on self-acceptance can greatly help you to cope with bloating. Try to remember all your amazing qualities that have nothing to do with how you look. Know that the bloating will pass, and it’s not a reflection of how valuable you are as a person.

The takeaway

Everyone gets bloated once in a while, but people with IBD may experience it more often.

There’s no denying that bloating is annoying — whether it’s the feeling of trapped gas, your clothes suddenly not fitting, or general discomfort and pain. For some people, bloating can limit enjoyment and participation in life.

Learning to cope with bloating by incorporating the methods above may help you feel better despite this symptom.