How To Prevent Stomach Bloating

imageBloating is the condition of your belly feeling swollen after eating. Bloating can be caused by poor digestion, too much sodium, or your period or caused by excess gas production or disturbances in the movement of the muscles of the digestive system.

This can cause increased pressure and discomfort, and can sometimes make the stomach look bigger. Stomach bloating is a condition you can avoid pretty easily.

Water with lemon

A lot of people skip sipping on water when they are bloated, when in reality they should be doing the opposite. People tend to think that when they’re holding on to water they should cut back drinking it, but that’s not the case. Retaining water is actually your body’s way of holding on to fluid so you don’t dehydrate. If you’re having a bloating problem, that’s the time you want to push fluids, not restrict them, since lemons are a natural diuretic and a gentle laxative when added to warm water, consuming the liquid can help reduce the amount of salt retained in the body. Just make sure you drink from the glass and not through a straw, so you don’t take in any extra air.

Don’t Eat Too Fast

Eating quickly and not chewing your food well can cause air swallowing that leads to bloating, so slow down and enjoy your food. Your meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth and you can decrease bloating just by chewing your food more. There’s another benefit to slowing things down. When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less.

Sugar alcohol

Sugar alcohols are commonly found in sugar-free foods and chewing gums. These sweeteners are generally considered to be safe alternatives to sugar. However, they may cause digestive problems, because they tend to reach the bacteria in the large intestine, which digest them and produce gas. Sugar alcohols can cause digestive issues such as bloating, especially when consumed in large doses. Try avoiding sugar-free chewing gums and other sources of sugar alcohols.

Don’t Overdo Carbonated Drinks

The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly. Instead, drink water flavored with lemon, lime, or cucumber. Or just reduce the number of fizzy drinks you consume each day. Try some peppermint tea for a soothing beverage that may help reduce bloat.

Don’t Overdo Chewing Gum

Chewing gum can also lead to swallowing air, which can cause bloating. If you’ve got a gum habit, alternate chewing gum with sucking on a piece of hard candy or eating a healthy, high-fiber snack like fruit, vegetables, or lower-fat popcorn.

Water melon

All kinds of melons are beneficial to your health, but watermelon is known as one of the juiciest fruits on the stand. That’s probably because it consists of 92 percent water. It also has a natural diuretic property and is a great source of potassium. The balance between sodium and potassium is important when it comes to controlling bloat. For DIY spa water, try mixing lemon, cucumber, watermelon, and rosemary for an ultimate belly-deflating fix. (A word of caution: You may need to use the restroom more than usual when sipping on this).


Since a lot of people are sensitive to lactose, it’s better to opt for yogurt instead of milk in your next smoothie, especially the kind with live active cultures in it. Yogurt is already pre-digested and the milk sugar is broken down, where as in milk it’s not, which can create gas and bloating. The nature of the active cultures lactobacillus and acidophilus found in yogurt can improve symptoms of bloating. Stir in some melon for an ultimate bloat-busting snack.

Avoid Constipation

Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating. To avoid this, eat a diet high in fiber from whole grains, fruits, vegetables, legumes, nuts, and seeds. Also, drink plenty of fluids (aim for 6-8 glasses a day) and aim for physical activity for at least 30 minutes.

See a doctor

If this problem persists, causes severe problems in your life or becomes a lot worse all of a sudden, then definitely see a doctor. There is always the possibility of some chronic or serious medical condition, and diagnosing digestive problems can be complicated.


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