Brussels sprouts and chewing gum have something in commonthey both can cause belly bloat.
“It’s a sensation where your stomach or abdomen feels like it’s extremely full and distended.”
Nearly 1 in 7 Americans experience belly bloating every week, according toCedars-Sinai Medical Center.
Bloating is not the same thing as water retention.
Water retention, a buildup of excess fluid, occurs in the circulatory system.
If you are retaining water, you may notice swelling around your ankles, feet and hands.
Bloating, on the other hand, primarily happens in your digestive system.
Digestive Disorders
Digestive disorders like irritable bowel syndrome (IBS) are among the leading causes of belly bloat.
People with IBS often report bloating as their most common symptom and the most bothersome.
These may include fiber-rich foods like beans, Brussels sprouts and bran cereal.
Deep-fried and fatty foods may also increase symptoms.
This introduces more air to your stomach, which can lead to bloating and discomfort.
Likewise, eating a lot in one sitting may cause a bloated stomach.
It’s just an overload of food in the relatively confined space that is your stomach.
How to Prevent It:Quite simply, slow down.
Sip on beverages instead of gulping.
If the bloating is a result of eating too quickly, work on slowing your pace.
Distract yourself during meals with a book, conversation or anything to prevent the plate-to-mouth express train.
They may order a series of tests to check for allergies or signs of sensitivity to specific foods.
Keep a food diary if you suspect food is your bloating culprit.
Disagreeable Ingredients
You don’t have to have a food allergy or intolerance to have food challenges.
During that process, the bacteria release gas.
Artificial sweeteners, including sugar alcohols, take longer to break down in your digestive system.
People who eat artificial sweeteners commonly report bloating and gas.
Some even experience stomach cramps and diarrhea.
How to Prevent It:Try avoiding artificial sweeteners and sugar alcohols.
Be sure to read labels to look for troublesome food additives, too.
Inulin may be listed as chicory root extract or chicory root fiber.
Nut- and rice-based protein powders may be easier to digest and less likely to cause gas issues.
Fizzy Drinks
Sparkling waters, sodas and other fizzy sippers may be causing you unnecessary bloat.
This gas can cause battles with burps and bloating when it gets trapped in your belly.
What’s more, sodaseven diet onesthat are loaded with artificial ingredients and sweeteners can compound bloating problems.
How to Prevent It:Swap your sparkling water for still.
Add slices of fresh fruit for natural flavoring, and sip slowly so you don’t swallow air.
If you’re free to’t give up your fizzy drinks, drink fewer and slow down.
Featured Recipe:Quinoa & Chia Oatmeal Mix
6.
That’s because these are the main culprits behind constipation, and constipation can lead to bloating and discomfort.
But if you oughta beat the bloat right now, head for the treadmill.
No time for the gym?
Just a little bit of movement can help too, like an after-dinner walk around the block.
Fiber holds the key to many healthy functions, including regular bowel movements and potentially even weight loss.
However, too much fiber, especially all at once, can cause belly bloat.
While your body can benefit from this increase in fiber, it needs time to adjust.
Fibrous foods linger longer in your digestive tract, which allows bacteria more time to release gas.
It’s a double whammy for belly bloat.
How to Prevent It:Take it slow.
Introduce fiber into your diet over time.
It may take time, but your digestive system will adjust.
Featured Recipe:Ricotta & Yogurt Parfait
8.
Poor Gut Health
Increasingly, researchers are connecting good gut bacteria to better overall health.
Bad bacteria, however, may have just as much of an impact.
A condition called small intestine bacterial overgrowth (SIBO) may be a culprit in several health issues.
How to Prevent It:You don’t have to accept your gut bacteria as they are.
you might change them.
Add more bacteria-rich foods to your everyday diet.
These include kombucha, kefir and fermented foods like pickles and tempeh.
Chewing Gum
Your spearmint-smacking habit can lead to you swallowing excess air.
The extra air in your belly can cause bloat and stomach discomfort.
Likewise, sucking drinks up through straws can lead to extra air in your stomach too.
How to Prevent It:Swap chewing gum for hard candies if you need something to freshen your breath.
Better yet, keep your toothbrush and toothpaste handy for a quick scrub.
Skip the straws, too, and sip straight from the cup or glass so you avoid swallowing air.
A bonus benefit of skipping the straw: you’ll also avoid putting more plastic into landfills.
