Table of Contents
Bloating, burping, and belching are common digestive complaints, but they’re not always caused by “too much gas.” These symptoms can stem from what you eat, how you swallow air, or even how your diaphragm and abdominal wall coordinate. Strategies like a low-FODMAP diet, reducing gum and carbonation, retraining breathing mechanics, and addressing underlying conditions can significantly reduce discomfort and improve daily life.
Why these symptoms happen
1. You’re producing or retaining more gas:
- Fermentable carbs (FODMAPs). Short-chain carbs in foods like wheat, onions, beans, and some fruits are rapidly fermented by gut bacteria, generating gas and drawing water into the bowel. Randomized trials show a low-FODMAP diet reduces IBS symptoms-especially bloating- versus standard dietary advice.
- Artificial sweeteners & polyols. Sorbitol, mannitol, xylitol, and other polyols (common in “sugar-free” gum/candy and some drinks) can trigger gas, bloating, and diarrhea-particularly at higher doses or in unaccustomed users. Case reports even document severe diarrhea and weight loss from high sorbitol intake.
- Small intestinal bacterial overgrowth (SIBO). Excess bacteria in the small bowel ferment nutrients prematurely, causing bloating, gas, and distension; this is a hallmark complaint in SIBO per ACG guidelines.
- After a GI infection. Post-infectious IBS can follow gastroenteritis, with long-lasting bloating due to lingering immune, barrier, and microbiome changes. Meta-analyses estimate substantially increased IBS risk after infection.
2. You’re swallowing more air (aerophagia)
- Chewing gum increases saliva swallowing and can increase air swallowing, especially in people with troublesome belching. Sugar-free gum also adds polyols, a double hit for sensitive guts.
- Carbonated drinks (including sparkling water) deliver carbon dioxide that may be belched or retained, contributing to upper-GI gas symptoms in susceptible people. Evidence is mixed overall, but physiologic studies describe mechanical and chemical effects on the stomach.
- Swimming can promote aerophagia if you’re mouth-breathing and gulping air between strokes; improving breathing technique (full underwater exhalation before the inhale) reduces swallowed air. (Mechanism aligns with recognised aerophagia principles in belching disorders.)
3. Your core mechanics are out of sync
- A major- often overlooked- cause of visible distension is abdomino-phrenic dyssynergia (APD): during a bloating episode, the diaphragm contracts downward while the abdominal wall relaxes outward, pushing the belly forward without excess gas. Reviews in The American Journal of Gastroenterology highlight APD as a key mechanism in functional bloating/distension. Think of it as a coordination issue of your diaphragm and abdominal wall—akin to “core weakness” or
maladaptive reflexes.
What actually helps (evidence-based playbook)
1) Trial a structured low-FODMAP approach (with reintroduction).
A short (2–4 week) elimination under a dietitian’s guidance, followed by staged reintroduction, is supported by RCTs to reduce bloating in IBS. Don’t stay restrictive long-term; identify your personal triggers.
2) Audit sweeteners, gum, and bubbles.
- Cap or avoid sugar-free gum/candies containing sorbitol, mannitol, xylitol, etc. If you chew gum, limit frequency and consider non-polyol options.
- If carbonated or artificially sweetened drinks amplify your symptoms, switch to still, unsweetened options and sip (don’t chug) from a cup rather than a straw.
3) Tame aerophagia.
- Eat unhurried; close your mouth between bites, avoid talking while chewing, and treat nasal congestion (mouth-breathing increases air swallow).
- For swimming, exhale fully underwater and avoid “gulping” on each breath. These strategies follow the same aerophagia principles used in belching-disorder management.
4) Retrain the diaphragm and abdominal wall.
- Because APD and abdominal wall relaxation are common in functional bloating/distension, diaphragmatic breathing, biofeedback, and core conditioning can reduce visible distension and the sensation of bloating by restoring abdominal wall tone and diaphragmatic coordination. Ask a GI- informed physical therapist about APD protocols.
5) Screen and treat underlying drivers.
- SIBO: If symptoms suggest SIBO (bloating, gas, distension—with risk factors like motility issues, prior surgeries, or chronic acid suppression), discuss testing and guideline-based management (e.g., targeted antibiotics, addressing predisposing factors) with your clinician.
- Post-infectious IBS: If symptoms began after gastroenteritis, your care plan may lean more on time-limited neuromodulators, gut-directed behavioral therapy, selective diet changes, and microbiota-targeted strategies.
6) Don’t forget the basics.
Manage constipation (fiber that you tolerate, hydration, movement), review meds that slow the gut or increase gas, and flag red flags (unintentional weight loss, GI bleeding, anemia, fever, nocturnal symptoms, age>50 with new symptoms).
Ease Bloating With Peppermint Freshness
Conclusion
Bloating, burping, and belching aren’t just about “too much gas”- they’re often about what you eat, how you swallow, and how your diaphragm and core respond. A focused plan includes trying a low-FODMAP trial, avoiding gum, polyols, and carbonation, reducing swallowed air, and retraining breathing and core mechanics. When history suggests it, evaluate for SIBO or post-infectious IBS. This covers the key evidence-based approach.
(The article is meant for educational purpose and not be taken as a medical advice. Always see your clinician for diagnosis/treatment, especially if you have chronic symptoms.)
Harness The Power of Peppermint Oil
Science Backed Natural Supplement For Relief from Bloating, IBS & Abdominal Pain.
References
● Eswaran S et al. AJG 2016-Low-FODMAP vs modified NICE diet; greater improvement in pain and bloating with low-FODMAP.
● Marsh A et al. Review of low-FODMAP efficacy in IBS. World J Gastroenterol 2016.
● Damianos JA et al. Abdomino-phrenic dyssynergia review. AJG 2023.
● Seo AY. Abdominal bloating: pathophysiology & treatment-APD highlighted. Clin Endosc 2013.
● Pimentel M et al. ACG Clinical Guideline: SIBO – bloating/distension common. AJG 2020.
● Achufusi TGO et al. SIBO overview. Cureus 2020.
● Schmulson M & Drossman DA. Rome IV update (belching disorders classification). Neurogastroenterol Motil 2017.
● Kim SE et al. Belching disorders and Rome IV criteria. J
Neurogastroenterol Motil 2021.
●Da Silva ACV et al. Gum chewing increases air swallowing in belching patients. Arq Gastroenterol 2015.
● Mäkinen KK. Polyols and GI disturbance review. Int J Dent 2016 (NIH-hosted).
● Bauditz J et al. Sorbitol in gum → diarrhea/weight loss case series. BMJ 2008.
● Cuomo R. Carbonated beverages & GI system review. Eur Rev Med Pharmacol Sci 2009.
● Spiller R & Garsed K. Post-infectious IBS overview/meta-analysis. Gastroenterology 2009; Klem F et al. 2017 systematic review.