Bloating: How to Get Rid of Bloating


The feeling of being bloated is not pleasant. If the bloating (swollen belly) does not decrease, it can be painful to have a whole, tight abdomen.

A recent study suggests that 16% to 19% of the population is affected by bloating. However, it can be prevented and eradicated. Therefore, it is essential to know which foods cause swollen belly and what causes it.

Bloating causes

Natural gas

Nutritionist Carrie Gabriel MS, RDN, of Los Angeles, believes that gas is the primary cause of swollen bellies. “Undigested foods and air can build up in the digestive tract, causing gas to accumulate, which is what causes bloating.”

A Fast Rate of Consumption

Gabriel says bloating is often caused by this ingredient. Too much chewing can cause excess flatulence and swollen belly since you swallow a lot of air. How can this be resolved? Take your time to eat rather than inhaling it.

Chewing gum excessively

Gabriel recommends checking your gum for bloating since it can cause swollen belly. As you can swallow pockets of air while chewing gum, you may feel gas and other discomforts.

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Having constipation

Having problems getting your bowel movements started or having stools that look like rocks and pebbles could be a sign of constipation. In addition, people who experience stomach pains and swollen bellies are often suffering from constipation. Constipation worsens your symptoms as it lasts.

Medical Conditions

Various conditions can also cause swollen belly. Here are a few of them:

  • Inflammatory bowel syndrome symptoms
  • The celiac disease
  • Bacterial overgrowth in small bowels
  • Affect the digestive system and the esophagus
  • A syndrome of dumping
  • Cancer of the ovaries

Bloating Treatment


Go for a walk.

Gabriel says movement reduces bloating. So, it would help if you went for a walk after dinner after you’ve enjoyed a big meal.

Digestive enzymes can be taken as supplements.

Doctor Carrie Lam, MD, FAAMFM, ABAARM at Lam Clinic in Tustin, California, explains that your body requires certain nutrients to digest the food you eat. She says digestive enzymes ensure that the nutrients entering your stomach absorb as efficiently as possible.

Impair Digestion if your body does not have the enzymes needed to break down different foods. Bloating and other digestive issues can result.”

Supplements of digestive enzymes are available in most health stores. In addition to Beano and Lactase, these products are well-known.

Peppermint oil is effective for Bloating.

Supplements containing peppermint oil are available. IBS symptoms, including bloating, can reduce by this protocol. According to researchers at the Journal of Clinical Gastroenterology, this treatment is safe and effective for short-term use.

Probiotics are good for you.

Taking probiotics is helpful to relieve bloating and gas in patients with digestive issues.

Here’s how you can prevent future bloating

Mindful eating is essential.

Rather than watching TV, Lam recommends paying attention to the food on your plate. In addition to providing the best digestion, eating slowly also prevents you from swallowing too much air, which, again, causes bloating.

Your diet needs to be changed.

Often treat Bloating by this step, according to John Hopkins Medicine. Low FODMAP diets are beneficial to many people (FODMAPs consist of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). You can find them in:

  • Wheat, garlic, onions, and beans are all oligosaccharides
  • Dairy products and ice cream contain lactose, a disaccharide.
  • Pears and apples contain monosaccharides
  • Gum, candies, and polyols

Take a Straw Instead of a Carbonated Drink.

Sodas can cause bloating because of their carbonation. A straw can be helpful since it naturally slows down the rate at which one drinks.

Ensure proper hydration.

Make sure you drink plenty of water, Lam says. In addition to staying hydrated to prevent distention, timing your fluid intake is vital; the doctor says: Drinking too much water with meals weakens stomach acid, which is essential for breaking down food.

After eating, and before you eat, you should drink plenty of water. “If you do not hydrate properly, the body retains water until it is needed again,” says Lam. Your abdominal area, as well as the ankle region, may experience bloating from this effect.

Be sure to keep a journal.

By tracking what you eat and how your body feels afterwards, Lam says you can determine why you feel uncomfortable. For example, are there particular foods or beverages to blame? Or maybe there is stress involved. You can correlate food triggers with bloating by tracking everything you eat and drink. You can then eliminate the food causing your symptoms or reduce the foods you consume that trigger it.

Bloating-causing foods

Several dairy products cause Bloating

Dr Jesse P. Houghton of Southern Ohio Medical Center says milk products contain lactose, sugar. Our bodies struggle to digest lactose, which results in lactose intolerance. That can cause diarrhoea, cramping, and bloating.

Consuming dairy products like milk, cheese, and ice cream will help you avoid swollen belly.


A large portion of the fibre in dry beans and lentils is raffinose. So, eating too many can cause gas, which results in bloating.

Veggies that are cruciferous

All of these vegetables can cause bloating, according to Houghton. You shouldn’t avoid them entirely, though, as they are full of valuable fibre. Take note of how these vegetables affect your symptoms; if you notice swollen belly or gas, you may want to rethink your consumption amount. You can also eat them cooked instead of raw.

Foods high in fat

Often, doctors advise minimizing the consumption of unhealthy foods, such as fried chicken or onion rings, according to the Cleveland Clinic. Due to their slow digestion, these choices may cause bloating. Instead, eat more lean proteins like poultry or fish.

Carbonated Drinks

Taking in excess air while gulping a soda can lead to swollen belly.

Corn syrup high in fructose

As with other sweeteners, such as fructose and sorbitol, consuming large amounts of the ingredient can cause bloating. Similar issues appear with other sweeteners such as glucose and sucrose.

Exercising and Bloating

Bloating can also reduce by exercising. People with chronic illnesses that cause regular bloating. That was found to benefit from mild physical activity.

By moving the accumulation of gas through the digestive tract, movement helps reduce swollen belly. The best way to overcome your bloat is to do cardio-specific activities such as light jogging or walking. After 30 minutes of rest, you should feel better.

Final Thoughts about Bloating

A diet or lifestyle change may be able to alleviate bloating. However, should these changes fail to reduce bloating, then you should speak with a healthcare professional.

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