Proven Ways to Reduce or Eliminate Bloating

 

1. Don’t Eat Too Much at a Time

People who experience bloating often have increased sensitivity to food in the stomach. Therefore, eating smaller meals can be very useful.

2. Rule Out Food Allergies and Intolerances to Common Foods

Food allergies and intolerances are common causes of bloating. Common offenders include lactose, fructose, wheat, gluten and eggs

3. Avoid Swallowing Air and Gases

Swallowed air can contribute to bloating. A major cause is drinking carbonated beverages, which contain gases that are dissolved in the liquid.

4. Don’t Eat Foods That Give You Gas

If certain foods make you feel bloated or give you gas, try cutting back or avoiding them. Eating fatty foods can also slow digestion and may contribute to bloating for some people.

5. Try a Low-FODMAP Diet

Carbohydrates called FODMAPs can drive bloating and other digestive symptoms, especially in people with irritable bowel syndrome.

6. Be Careful With Sugar Alcohols

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.