Bloating can occur due to excess water or gas trapped in your stomach and can not only be uncomfortable but also can make you feel sluggish and prevent you from wearing your favorite fitting clothes. Identifying the cause of your bloating can help you alleviate your problem more quickly.
Step 1
Identify the cause of your bloating. Your bloating could be the result of too much salt, constipation, eating gassy foods or a food intolerance. Think of what you ate in the last one to two days, and try to remember when you had your last bowel movements. If you have trouble remembering, keep a journal where you can write the foods you eat every day and track your bowel movements habits. You need to know what caused your bloating if you want to choose the best strategy to alleviate it.
Step 2
If you ate salty foods, flush it out by drinking more fluids. Salty foods include processed foods and foods prepared in restaurants, such as potato chips, frozen entrees, snack foods, french fries and soups, and can make your body retain water. Aim for a minimum of 64 oz. of fluid a day. Water is the best option, but if you get bored, choose sodium-free sparkling water, add a little bit of lime juice or try an herbal infusion. Your kidneys need more water to excrete the sodium and extra water causing your bloating.
Step 3
If your are constipated, eat more fiber and drink plenty of water. Not having regular bowel movements can result in bloating. Include fiber-rich foods, especially nonstarchy vegetables, berries, nuts, nut butter and flaxseeds, to help get things moving. Drinking enough is also important to prevent dry and small stools. Going for a walk can also help stimulate bowel movements and could help you reduce your bloating.
Step 4
If you ate gassy foods or suspect a food intolerance, eliminate these foods from your diet. Beans, cabbage, broccoli, cauliflower and onions are gassy foods, according to Weight Loss Resources website dietitian Juliette Kellow, and can cause bloating by forming excess gas in your intestines. Intolerance to gluten or dairy products could also be responsible for your bloating. Avoid eating these foods to alleviate your bloating and eliminate them from your diet if you want to prevent it from happening again. Consult your doctor if you suspect that you have celiac disease, gluten intolerance, a sensitivity to dairy products or lactose intolerance to be tested. Eliminating the problematic foods will help you alleviate your bloating.
Tips and Warnings
- Follow a healthy and balanced diet with an abundance of fiber-rich foods and plenty of water every day and exercise on a regular basis to prevent bloating.
- If you are chronically bloated, consult your doctor because it could indicate the presence of an underlying medical problem.
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