Nearly everyone has dealt with the dreaded “belly bloat.” Even if you haven’t, you’ve most probably heard about it.  After all, social media is filled with ‘ways’ to beat belly and face bloatFor many individuals bloating is a sensation of fullness, tightness, or swelling in the abdomen. This feeling can vary from mild discomfort to more severe distension, where the abdomen visibly appears larger than usual.

For some, bloating may be accompanied by symptoms like excessive gas, burping, or abdominal cramps. It's often described as feeling "heavy" or "stuffed," even if you haven’t consumed much food.

In medical terms, bloating is commonly associated with gastrointestinal issues such as irritable bowel syndrome (IBS), constipation, or food intolerances. However, individuals may also experience bloating due to hormonal changes, such as during menstruation or menopause, or as a side effect of medications.

A common misconception about bloating is that it’s always the result of eating too big a meal. To doctors, it usually means an excess of gas in the gastrointestinal (GI) region, causing abdominal discomfort and distension and not the repercussions of a hefty meal.

Causes of bloating can range from an imbalance of bacteria, to eating too much fibre, to not eating enough. When you take antibiotics, the bacteria responsible for breaking down complex carbohydrates may fail and produce gas. The most common causes of bloating, however, are swallowing too much air and eating too fast. 

 

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5 Dietary Changes to Fix Bloating 

 

Incorporate Probiotics 

According to a 2019 study published in Nutrients, probiotics reduce bloating and abdominal distension caused by conditions like irritable bowel syndrome (IBS), a common disorder that affects the large intestine.

Probiotics are live microorganisms that can provide health benefits when consumed in adequate amounts. While probiotic supplements are available, many foods naturally contain probiotics or can be fermented to enhance their probiotic content. Some common probiotic foods include yogurt, kefir, and fermented vegetables like sauerkraut and kimchi.

 

Increase Water Intake

Your body needs water – a lot of it. Dehydration leads to constipation, which eventually leads to bloating. And while it may seem counterintuitive to drink more water, when your body gets the hydration it finally needs, it lets go of the liquid it doesn’t. Be sure to drink at least eight glasses a day. 

Another effective way of increasing the water intake is by increasing the consumption of high-water-content fruits, like watermelon and muskmelon. These fruits help flush out belly-bloating sodium. Paradoxically, not drinking enough water can lead to your body retaining water. This occurs because when you're dehydrated, your body tries to hold on to as much water as possible to maintain essential functions. This can cause bloating and puffiness, especially in the extremities. Water helps to lubricate the digestive system and keep things moving smoothly. Without enough water, digestion may slow down, leading to a buildup of gas and bloating.

 

Related story: 10 Ways To Beat Bloating

 

Check for Lactose or Fructose Intolerance 

If your body doesn’t produce enough lactase, the enzyme needed to break down lactose, you may develop lactose intolerance. This causes lactose to pass through your gut without being properly digested, leading to water retention and fermentation by gut bacteria in the colon. This can result in symptoms like bloating, stomach pain, increased gas, and belching.
If you think you have lactose intolerance, cutting back on dairy products might alleviate symptoms. It's wise to consult with a doctor for proper diagnosis and guidance.

Fructose is a natural sugar that’s found in fruit, some veggies, and honey. Certain people can’t absorb fructose properly. This is called fructose intolerance. Certain fruits are high in fructose and can exacerbate symptoms. Examples include apples, pears, cherries, mangoes, watermelons, and dried fruits like dates and raisins. You might be unaware but many processed foods may contain added sugars or high-fructose corn syrup, making them problematic for those sensitive to fructose.

 

Related story: A Nutritionist Wants You to Know This About Bloating

 

Add Fibre

According to a 2020 study published by the Clinical and Translational Gastroenterology, the substitution of protein with carbohydrate may be an effective strategy to decrease bloating among individuals experiencing gastrointestinal bloating from a high-fibre diet. 

Fibre is notorious for “moving things along.”Consuming excessive amounts of fiber, especially insoluble fibre found in foods like whole grains, nuts, and some vegetables, can lead to bloating, especially when you are not drinking enough water. Insoluble fibre adds bulk to stool, which can be difficult to digest and may cause gas and bloating if not tolerated well by your digestive system. On the other hand, inadequate fibre intake can also lead to bloating. Fibre helps regulate bowel movements and promotes regularity. Without enough fibre, stool may become hard and difficult to pass, leading to constipation and abdominal discomfort.

Dietary guidelines suggest a person should eat around 14 grams of fibre for every 1,000 calories they consume. In general, eating too much fibre is a less common problem than eating too little.

 

Related story: Surprising Benefits of a Fibre-rich Diet

 

Limit Salt 

In a 2020 study by the American Journal of Gastroenterology, high sodium intake increases the risk of bloating to a great extent. 

Excessive salt consumption can lead to water retention in the body, particularly in areas like the abdomen and extremities. This water retention causes bloating and a feeling of puffiness, which can be uncomfortable and make clothes feel tighter. Salt attracts water molecules, so reducing salt intake helps to balance fluid levels and reduce bloating. Choosing low-sodium alternatives and avoiding heavily processed foods, which are often laden with sodium, can significantly alleviate bloating.

Similarly, high-fat foods, especially those rich in saturated and trans fats, can contribute to bloating. These fats are harder for the body to digest compared to healthier fats like those found in nuts, seeds, and avocados. Foods high in unhealthy fats, such as fried foods and fatty cuts of meat, can slow down digestion and cause a sensation of fullness and discomfort, contributing to bloating. Opting for leaner protein sources, incorporating more fruits and vegetables, and choosing cooking methods that involve less fat can all help reduce bloating associated with fat consumption

 

Related story: Is Salt Really Bad For You

 

Need all your wellness solutions in one place? A whole new world awaits just a click away

 

Regular health checks are essential for everyone, but they are particularly important for individuals who are at risk of or already have bloating. Taking regular health checks can help detect the condition at an early stage when it is easier to manage and treat. With the UR.Life HRA, we help you to invest in your well-being through seamless interventions and targeted medical treatments. Our holistic wellness approach caters to all aspects of your well-being. We ensure that you can bring your whole self to work.
With our medical professionals by your side, routine health check-ups will never be an issue. Advanced laboratory technologies back UR.Life’s Occupational Health Centers (OHC), and with highly qualified experts/technicians, we’re committed to delivering trusted and quality recommendations, modifications and advice to you.