A common intestinal problem, Bloating affects about 20-30 % of people in the world. It is a condition when you get your belt swollen after eating. One of the common stomach problems that happen due to gas builds up in your gut, constipation, ulcers, and Imbalanced intestinal bacteria. Bloating makes your stomach to look weird and quite large. It can also some sort of pain in the intestine, giving you heaviness in your guts. Well, as it sounds so obnoxious, bloating can cause by some really serious medical conditions. However, in general, bloating is majorly caused by some foods or ingredients you are quite allergic to:

In this article, we have enlisted some proven things to reduce bloating:-

  1. Over Eating: 

Try not to have it all in just one go. Break your meal into a small portion take solid kinds of stuff to settle down, so that you can prep for another bite.

  1. Don’t eat too fast:

It takes time for your mind to comprehend that you are full. If you eat fast, your brain may think that you are still hungry. So enjoy your every bite and try to make it slower by chewing more.

  1. Exempt having food that causes you allergies:

Food Allergies are quite common. When you have some foods which you are allergic to, it can cause excess gas production, bloating, and other allied symptoms.

Bloated Belly

Some Common foods that can cause allergies to include:

  •       Lactose: Some people are allergic to dairy products that can even cause bloating.
  •       Fructose: People who don’t some fruits can lead to bloating if they have such fruits
  •       Eggs: Egg allergy can also cause gas and bloating

Wheat and Gluten: Well, there are many people who are intolerant to gluten. Gluten is a protein that is found in wheat, spelled barley, and some other grains. Having Gluten can also cause indigestion as well as bloating.

  1. Avoid carbonated drinks: 

We get two sources of gas in our digestive system. One is naturally produced by the bacteria present in our gut and the other is by drinking carbonated or some fizzy drinks. Well, the latter is the biggest cause of bloating. As these fizzy drinks contain carbon dioxide, a gas that is released once reached in our stomach can deliberately cause bloating which is again a bad state of the stomach.

  1. Skips the meals that can give you gas:

Food Items like legumes, Beans, Chickpeas have immense fiber content and can make people to bloat after having them. In addition to that, fatty foods can slow down your digestion which again creates a problem for the people who have a tendency to bloat. So, if you are someone who gets bloating very often, try to reduce having beans and fatty foods frequently.

  1. Use Probiotics:

Probiotics are good bacteria that live in the intestine. If you include a probiotic supplement or food items into your daily routine, it may help to control colon bacteria that produce gas and cause bloating.

  1. Reduce salt intake:

If you are someone who prefers to sprinkle extra salt to your daily meal, then stop it. As an excessive amount of sodium causes the body to absorb water, it can cause a swollen and bloated feeling in your stomach and other parts of the body like limps and legs.

  1. Consider a low-FODMAP diet:

Amongst different common digestive issues, Irritable Bowel Syndromes (IBS) comes as the major disorder. The stomach disorder comes with symptoms like discomfort, diarrhea, abdominal pain, and constipation. According to several studies, a fact has come in forth that indigestible carbohydrates called FODMAP can inflame severe symptoms in IBS patients.

If you have problems with bloating, with or without other digestive symptoms, a low-FODMAP diet may be a good way to fix it.

Here are some common high-FODMAP foods:

  • Wheat
  • Broccoli
  • Apples
  • Pears
  • Watermelon
  • Cabbage
  • Cauliflower
  • Artichokes
  • Onions
  • Garlic
  • Beans

It’s time to make a change in your diet to abort anything bloat in your stomach!!


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


A Journalist who has been working for B2B segment for almost half a decade. He has developed a knack of writing deliberate reports on indigenous market leaders across different sectors like health, fitness and sports goods manufacturing. He developed a discrete interest in covering business reports including business events, expos, and trade fairs.

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