Bloating is one of the most common digestive complaints, yet it’s also one of the most misunderstood. Many people dismiss it as a minor inconvenience after a heavy meal, but for others, it can be a recurring issue that affects daily comfort, self-confidence, and even overall health.


The sensation, often described as abdominal fullness, tightness, or excessive gas, can stem from a variety of causes, ranging from simple dietary triggers to more complex gut conditions.


Dr. Joseph Salhab, a board-certified gastroenterologist known to his Instagram audience as “Dr. GI Joe,” explains what he did to tackle his consistent issue with bloating.


Treat constipation first



Slow bowel transit can indeed trap gas and make bloating worse. Thus, Dr Salhab suggests adding digestion-friendly fruits such as kiwi, mango, and pineapple. He explains that, “These contain natural enzymes (actinidin, bromelain) that can help break down food. Actinidin and bromelain are both proteolytic enzymes, meaning they break down proteins. He also adds that fiber boosters like psyllium husk and chia seeds can also help improve stool frequency and consistency, supporting a healthier gut environment.


Consider the low FODMAP diet


FODMAPs, short for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, are types of carbohydrates that can pull water into the gut and cause gas during digestion. Dr. Salhab recommends a three-step process: elimination (removing high-FODMAP foods for 4–6 weeks), reintroduction (adding them back one at a time to find triggers), and personalization (avoiding only the problematic foods).


Cut down on lactose


For those who are lactose intolerant, dairy can be a major bloating trigger. Dr. Salhab advises switching to lactose-free milk and yogurt, hard cheeses, or plant-based alternatives such as almond, oat, or soy milk. Lactase enzyme tablets, like Lactaid, can also help when consuming dairy outside the home.


Try a gluten-free trial


While not everyone benefits, some individuals with non-celiac gluten sensitivity report less bloating when avoiding gluten. Dr. Salhab notes that gluten-free bread, pasta, and snacks are now more accessible in supermarkets, making short-term trials easier. However, he cautions that gluten should not be cut out without medical evaluation if celiac disease is suspected.


Use targeted probiotics

“Not everyone needs probiotics, but certain strains can be helpful,” says Dr. Salhab. He recommended Bifidobacterium infantis 35624, which has been shown to help relieve bloating and constipation-predominant IBS.





Disclaimer: The information provided in this article is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions you may have regarding your health or a medical condition.