“Bloating is caused by excess air (gas) in the intestines,” Blahut says. It can happen for several reasons: food allergies and intolerances, irritable bowel syndrome, constipation and pre-menstrual syndrome—but more often than not, eating certain foods that either produce gas or cause your body to retain water is the culprit.

 

The way that you eat a food can also make you bloat, too—like eating too quickly or drinking from a straw. “Air can get into your digestive system by being swallowed.  To minimize the amount of air you swallow, eat slowly and chew your food thoroughly,” Blahut says.

 

Bloating is rarely serious, but as it is sometimes associated with certain digestive disorders and allergies, Blahut recommends seeing a doctor if you have frequent, uncomfortable bloating. “If you suspect lactose intolerance, gluten intolerance or celiac disease, or if you have other symptoms such as diarrhea or abdominal pain with eating, see your doctor,” she says.

 

Think twice before picking up the saltshaker. Salty foods cause your body to retain water, which will give you the classic bloated stomach. Feel a bit puffy after a meal? Avoid salty foods for the rest of the day to deflate fast. “These include processed foods such as canned foods, frozen meals, chips,lunch meat, bacon, hot dogs and cheese,” Blahut says. 

 

“Certain fiber-containing foods like cruciferous vegetables (broccoli, cabbage, Brussels sprouts) can cause gas production,” Blahut says. Avoid these if you are prone to bloating, or at least reduce your intake. Cannot sacrifice the foods you love? Taking a supplement like before a meal, which is a tablet that contains an enzyme that helps your body digest foods, can keep you stay gas (and bloat!) free.

 

  Beans 

We have all heard the “beans, beans the magical fruit” rhyme. Like cruciferous veggies, eating beans also can lead to increased gas production. But beans are also high in fiber and protein, so you should not necessarily mix them from your diet! Try eating smaller portions at a time or taking a supplement like Beano or a gas-reducing pill like simethicone, both of which you can buy at a pharmacy or grocery story, if you are worried about gas and bloating.

 

 

As Blahut said, anything that is going to create air will also create bloat. “If you are feeling bloated, avoid chewing gum,” Blahut says. If you are just chewing gum to freshen your breath, try a mint instead to avoid the bloating side effects.

 

Carbonated drinks 

Like gum, a glass of beer or soda will puff up your stomach. But like everything on this list, there is no need to abstain completely from the foods and drinks you enjoy. Moderation is key, but if you already do feel bloated, that glass of seltzer water wo not do you any good. Drinking lots of plain water is a great way to de-bloat.

 

Karen Arthur/ ghanahospitals.org