Top Ways to Prevent or Reduce Bloating

Bloating is something that most people deal with – unless they hardly eat anything. That’s because bloating is a consequence of eating and digesting that food.

Some foods make some people bloat more than other foods, but figuring which foods those are and then avoiding them can be difficult.

As you start the journey of figuring out what will help you prevent or reduce bloating, consider these 10 ways.

Eat Slower and Less

Eating too much too quickly can cause bloating. Your body isn’t able to process all that food in such a short amount of time. The result is bloating.

When you eat, take each bite with mindfulness and then think about how it tastes. Be sure to drink water in between some of the bites. Just take your time and really enjoy what you’re eating. Not only does this help you with bloating, but it can help you stay on top of whether you’re done eating instead of overeating.

Identify Food Allergies

Some foods cause people to bloat because they are allergic to them. The only way to really identify what you may be allergic to is by eliminating them from your diet.

Dairy causes bloating for a lot of people, so start with that. If you cut out dairy and still deal with bloating, introduce it back into your diet and try another possible culprit such as gluten. As you take out and put back in foods in your diet, you’ll start to see what each of them does to your body.

Avoid Gassy or Airy Foods

The reason your stomach is bloated is because you have air inside of it. This air can come from gas or simply just air. The biggest cause of air in the abdominal is soda or other carbonated drinks. Cut down on those, or eliminate them all together to see if that cuts down the bloating.

To avoid swallowing a lot of air, don’t chew gum, drink from a straw or eat while talking. All of these can cause you to swallow air that could lead to bloating.

Eliminate FODMAPs

Some foods are harder to digest, and people with irritable bowel syndrome should stay away from them. These foods are:

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


Try to eliminate these foods from your diet to see if they help with bloating. Many people with IBS report that bloating is the biggest problem they have with their condition, and eliminating these foods can reduce the severity of that symptom.


Constipation causes bloating, and one way to beat constipation is by exercising. By doing something physical for 30 minutes a day, you can get your digestive system more on track so the bloating may be less.

Use Probiotics

Probiotics are good for the digestive track. Take a supplement each day to keep you regular and to help your body digest foods effectively and efficiently. It can take some time before probiotics start doing their job, so give it a couple of months.

Now you know some new ways to help you with bloating. Try them out to see what works for you.

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