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Your Go-To Guide for Gas and Bloating Prevention and Relief

Feeling gassy and bloated is no fun, but the good news is that it’s usually nothing serious. In fact, these uncomfortable feelings can often be reduced or prevented with a few simple habits and choices¹. Below are some easy tips and habits to help you prevent gas and bloating—no more wondering about how to debloat fast. Let’s get your tummy feeling better!
  • Eat Slowly and Mindfully: When you eat, take your time. Eating or drinking too fast (or talking while chewing) makes you swallow extra air, which can lead to more gas¹.
  • Avoid Fizzy Drinks and Gum: Soda and other carbonated drinks might taste great, but all that fizz puts a lot of gas into your stomach. Chewing gum and sucking on hard candies can also make you swallow air without thinking about it¹.
  • Watch Out for Certain Foods: Some foods are infamous for causing gas including beans, peas, lentils, cabbage, onions, broccoli, cauliflower, and other similar veggies¹.
  • Ease Up on Fiber (But Don’t Skip It): Fiber is a part of fruits, vegetables, and whole grains that helps keep you regular and is good for digestion. But adding too much fiber too quickly to your diet can cause gas and bloating¹. For example, if you suddenly eat a lot of beans or bran cereal in one day, your tummy might protest! To get the benefits without the bloat, add fiber-rich foods to your diet slowly. Also, cooking veggies can make their fiber easier to handle. You definitely should include fiber in your meals (it helps prevent constipation, which can cause bloating), just introduce it gradually so your system adjusts.
  • Stay Hydrated: Does drinking water help with bloating? Yes! Drinking plenty of water is very helpful for your digestion². If you don’t drink enough, food moves more slowly through your gut and you could get constipated (which can lead to a bloated, uncomfortable feeling). Staying hydrated helps keep things moving smoothly in your digestive tract. Water also helps fiber do its job by keeping your stools soft. Try to sip water throughout the day – 6 to 8 glasses a day is recommended by some people, but do what is right for your body².
  • Get Moving (Exercise for Bloating Relief): Regular physical activity is one of the best ways to beat bloating. Exercise helps gas pass through your system more easily so it doesn’t stay trapped. Even a short walk can make a big difference. In fact, if you’re feeling bloated after a meal, a quick 10-minute walk can help relieve it. Studies show that walking after eating for just about 10 minutes (around 1,000 steps) reduces gas and bloating³! Moving around helps reduce stress, and less stress can mean fewer digestive troubles. You don’t have to run a marathon – simple activities like walking the dog, riding your bike, or playing outside can help keep your digestion happy and stop gas from building up.
  • Take an over-the-counter medication like Pepto Gas + Bloating or Pepto Bismol.
    Pepto Gas + Bloating (Simethicone) provides fast, targeted gas relief as it’s specifically formulated to start breaking down gas bubbles in minutes. Pepto Bismol (Bismuth Subsalicylate) helps with occasional gas caused by upset stomach, heartburn, nausea or indigestion due to overindulgence in food or drink.
    With these two on hand, you can feel confident you’ve got the right kind of relief on hand when gas sneaks up on you. Read each label and use as directed.
(Short on time? These core tips above – eating slowly, avoiding excess air, watching your diet, staying hydrated, and staying active – are the key habits to prevent gas and bloating.)
Pepto Gas+Bloating medication package and bottle with pink and green design, containing 24 softgels for fast gas relief.

Pepto Gas + Bloating Softgels

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Pepto Gas+Bloating medication package and bottle containing 16 mint-flavored chewable tablets for digestive relief.

Pepto Gas + Bloating Chewables

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Stay Ahead of Gas and Bloating

You don’t have to let bloating ruin your day. Try these simple habits to prevent gas and bloating, and keep Pepto Gas + Bloating and Pepto Bismol on hand for those times you need a little extra help. Read each label, and choose the product that’s right for your situation. With a few changes and the right relief, you can beat the bloat and enjoy your day with confidence!

References (MLA):

  1. Mayo Clinic Staff. “Belching, Gas and Bloating: Tips for Reducing Them.” Mayo Clinic, 30 Jan. 2024, www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/in-depth/gas-and-gas-pains/art-20044739.
  2. Northwestern Medicine. “How to Beat the Bloat: Why Bloating Happens and How to Prevent It.” Healthy Tips – Nutrition, updated May 2025, www.nm.org/healthbeat/healthy-tips/nutrition/how-to-beat-the-bloat.
  3. UCLA Health. “6 Things You Can Do to Prevent Bloating.” UCLA Health News, 29 Apr. 2024, www.uclahealth.org/news/6-things-you-can-do-prevent-bloating.