Frequent bloating can be extremely irritating and uncomfortable. It also makes it difficult to consume healthy food or comfortably maintain an active lifestyle.

Certain habits and conditions, including diet, can cause bloating. Fortunately, certain foods and habits can help you get rid of bloating so that you feel better.

What is Bloating?

Bloating is an uncomfortable condition when the stomach feels full and tight, often as a result of gas or poor digestion. It can occur after meals or at times during the day when you wouldn’t expect it.

What Causes Bloating?

Bloating can be caused by many factors:

One common cause of acute or chronic bloating is constipation. It’s possible to be constipated without realizing it, but fewer bowel movements than usual can cause bloating. If you struggle to go to the toilet, don’t go every day, or don’t feel relief after bowel movements, it can make your stomach feel tight or overstuffed.

Overeating anything can cause bloating. You might wonder if there’s a certain food that causes it, which is sometimes the case, but often it’s just that you eat too much food. If you eat too quickly or eat past the point of comfortable fullness, it can lead to severe bloating.

Food sensitivities such as celiac disease, gluten sensitivity, or lactose intolerance can cause bloating after consuming certain foods. Many people are also sensitive to certain sugars or fibers and require a special diet known as the low FODMAP diet to manage it.

Depending on the severity of the sensitivity, you may be able to simply reduce the amount of certain foods but still consume them in moderation. In more severe cases, you may need to avoid them entirely. In any case, focusing on foods that help with bloating prevents the feeling of restriction.

Bloating can also be caused by an underlying digestive disorder, such as irritable bowel syndrome (IBS), gastroparesis, or excessive bacterial growth in the small intestine (SIBO).

If you suffer from chronic bloating and haven’t found specific triggers for it, consult your doctor to check for these conditions.

4 Tips for Reducing Bloating:

Drink More Water

Dehydration leads to constipation, which causes bloating. Drinking more water promotes healthy digestion and helps nutrients pass more easily through your body. The general recommendation is to consume at least 2 liters of water per day. It’s advised to consult a registered dietitian or doctor to determine your individual needs.

Adjust Your Diet

Certain types of food are more likely to cause bloating, while others can reduce it. In general, the following foods are more prone to cause bloating:

• Cruciferous vegetables
• Cabbage
• Cauliflower
• Beans and lentils
• Dairy products
• Fizzy drinks or drinking through a straw

On the other hand, the following foods help with bloating:

• Blueberries
• Asparagus
• Citrus fruits
• Bananas
• Ginger
• Turmeric
• Green tea
• Fermented foods (yogurt, kimchi, kefir, sauerkraut)

Keep in mind that everyone’s experience is different, and the best way to find out which food might be triggering bloating for you is to consult a specialist.

Stay Physically Active

Physical activity will always help reduce bloating. Cardio exercises are especially helpful, such as walking, running, or cycling, as they can help expel gas and speed up the passage of digested food through the intestines.

Staying active daily helps prevent bloating. If bloating does occur, going for a quick walk can help.

Limit Sodium Intake

While we all need some sodium, or salt, in our diet, excessive consumption can cause significant bloating. This is because excess sodium leads to water retention in the body, increasing stomach volume.

Consume sodium in moderation by choosing more whole and unprocessed foods and adding spices and herbs for flavor instead of salt.

If you’re tired of feeling bloated, these tips for reducing bloating may help. If you’ve tried all possible methods and need more support, consult your doctor.