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8 Ways to Reduce Belly Bloat

How to Prevent Abdominal Bloating

-- By Robin Donovan, Health Writer
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Maybe you ate the wrong thing or, on a gotta-get-healthier kick, you ate too much of the right thing (think fiber). All you know is that the inevitable discomfort has ensued and your pants feel a little tighter than they did this morning. What exactly causes belly bloat, and how can we prevent it?
 
What is Bloating?
Bloating is a feeling of fullness or tightness in your abdominal area that is sometimes painful. It might make you appear as if you're pregnant (sorry, guys), or it might feel like your lower abdomen has been uncomfortably inflated.
 
What Causes Bloating?
Some experts say the mechanism of bloating is driven by volume and pressure changes in the abdomen (often caused by intestinal contents). Think of it this way: As your body accommodates an influx of food or liquid, it produces waste, which moves through your intestines. This means that the pressure in your abdomen is always changing.
 
Organizations such as the International Foundation for Functional Gastrointestinal Disorders say there is no proven cause of bloating. That is to say, we don't understand why one person's body accommodates these volume or pressure shifts without pain, while another person experiences uncomfortable pressure or bloating.
 
Can Medical Conditions Cause Belly Bloat?
Whatever its organic roots, there are many potential triggers of bloating, ranging from food intolerance to more serious conditions like endometriosis. Some people have bloating with no other symptoms, and bloating itself can be a sign of conditions such as irritable bowel syndrome.
 
Other conditions linked to bloating are premenstrual syndrome, an imbalance of gastrointestinal microorganisms (sometimes caused by antibiotics) and even excessive curvature of the lumber spine (lordosis). Finally, some people are especially sensitive to sensations in their gut and may perceive bloating more easily. This includes some people with IBS or eating disorders.  
 
Can Bloating Be Prevented?
You bet! Regardless of the potential cause, these simple tips can help you prevent bloating before it happens. Here are seven tips to prevent belly bloat.
 
1. Eat slowly. Eating slowly and thoroughly chewing can help prevent gastrointestinal pain and discomfort by keeping shifts in volume and pressure inside the body more gradual. You'll also swallow less air if you eat slowly, which helps prevent burping and, potentially, bloating.

2. Eat smaller meals throughout the day. Split your portions into smaller meals and eat at regular intervals to prevent dramatic shifts in the contents of your gastrointestinal tract that might contribute to bloating.

3. Adjust your fiber intake. There are contradictory findings about whether more or less fiber prevents bloating (it may simply depend on what works best for you), so experiment with more and less fiber in your diet to see if you find any relief. The recommended daily amount of fiber for adults is 38 grams for men and 25 grams for women 50 and younger. If your diet doesn't currently contain that much fiber, build up gradually to the recommended amount.
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About The Author

Robin Donovan Robin Donovan
Robin Donovan is a Cincinnati-based freelance writer and magazine journalist with experience covering health, medicine, science, business, technology and design.

Member Comments

  • Belly bloat is often caused by FODMAPs which are sugars that the small intestine doesn't digest and absorb. When these sugars reach the large intestine, they are used by bacteria for food. This causes the release of gas in the large intestine. Some people have an overgrowth of bacteria in their small intestine too. Read IBS: Free at Last! by Patsy Catsos, RD.

    Often the foods on the "healthy list" are the worst offenders when it comes to FODMAPs and IBS! - 2/11/2014 8:05:20 AM
  • There's a lot more to it than what's stated here. Read the book "GAPS. gut and Psychology Syndrome" by Dr Natasha Campbell-McBride, MD. If you follow the suggested info listed in your article you may be making matters worse. I know. I have a client suffering from this and it was diagnosed as everything BUT her severe issue of leaky gut. Doctors told her that ther was "no such thing" or wouldn't even look at her blood analysis results! - 2/11/2014 4:15:46 AM
  • LOLA_LALA
    Yikes! Now, "Jumpin' Jack Flash, it's a gas-gas-gas!" is going to play in my head for the rest of the evening! - 1/11/2014 9:50:59 PM
  • I eat the smaller meals and drink lots of water so I am on the right track - 1/11/2014 9:16:51 AM
  • 03191952
    Articles are very informative & inspiring! - 1/10/2014 5:39:23 PM
  • If I eat to much salad and go along period without eating and chewing gum. - 1/10/2014 4:22:46 PM
  • The times when I have had the most gastrointestinal discomfort and pain, I've noticed are after I've gone through long periods of time between meals (point #2 -if I've been chewing gum during that period, it is definitely worse) and after eating large quantities of fresh garlic.

    I've had a sensitivity to garlic ever since my first pregnancy. I couldn't even stand the smell of garlic when I was pregnant. I love it again now, but have to be careful with how much I eat. - 1/10/2014 11:01:41 AM
  • I'm part of the "gotta eat healthier" group the article mentions in the beginning and am definitely experiencing some bloat and general gasiness! It's not too uncomfortable, but I'm hoping it goes away soon! - 1/10/2014 9:15:16 AM