Eat foods to reduce bloating. There are certain foods that can help you relieve or prevent bloating. These are typically foods that contain nutrients that reduce swelling and help digestion. If you have issues with bloating, add these foods into your diet more every day in any way you can, such as in recipes or as a snack. These foods include: Cucumber, which removes accumulated pockets of old waste materials and chemical toxins, and also prevents constipation[1] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Potassium rich foods, such as bananas, avocadoes, oranges, pistachios, and kiwis, which help reduce bloating caused by salt-related water retention[2] X Research source Papaya, which contains papain, a substance that helps break down proteins in your intestinal tract to aid in digestion[3] X Research source Pineapple, which contains bromelain, a substance that help reduce inflammation and treat indigestion Probiotics, found in Greek and other yogurts as well as over the counter supplements, which help with digestion and gas reduction[4] X Research source Cook your fruits and vegetables. Raw fruits and vegetables,

especially cruciferous vegetables such as broccoli and kale, often cause gas and bloating. However, raw vegetables and fruits typically provide the best nutrients, whereas cooking them can destroy some nutrients. To find a happy medium, try sautéing, steaming, or baking your vegetables and fruits instead of boiling them. Just make sure you don't cook them too long, so you can avoid cooking too many nutrients out of them. Some nutrients are actually increased when certain foods are cooked. For example, tomatoes have more carotenoids when they're cooked.[5] X Research source Incorporate herbs into your diet. There are some herbs that can help reduce gas and indigestion, which can lead to bloating. These herbs include ginger, cardamom, cinnamon, fennel seeds, dill, basil, oregano, sage, tarragon, peppermint, and rosemary. You can use these herbs normally in any meal, or you can try finding new recipes that incorporate them. You can also make an herbal tea from them by steeping one teaspoon of dried herb or three tablespoons of fresh herbs in one cup of boiled water for five minutes. [6] X Research source Avoid overly hot or spicy herbs, such as cayenne or black pepper, nutmeg,

cloves, mustard, or horseradish. These herbs can stimulate the release of excess stomach acid, which can cause irritation. Avoid problem foods. There are some foods that are known to consistently cause bloating issues for many people. These foods should be avoided if you want to prevent bloating or if you are already bloated. If you really enjoy these foods, eat them in small amounts to cut down on the chance of bloating. These problem foods include: Foods containing raffinose, which is a complex sugar found in many cruciferous vegetables like cabbage, brussels sprouts, broccoli, cauliflower and in beans Foods containing sorbitol, which is a sugar found naturally in fruits including apples, pears, peaches, and prunes, and is also used as an artificial sweetener in many dietetic foods and sugarfree candies and gums[7] X Research source Foods containing soluble fiber, which slows digestion and is often found in oat bran, barley, nuts, seeds, beans, lentils, peas, some fruits and vegetables, and in psyllium, a common fiber supplement[8] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Foods containing

insoluble fiber, which adds bulk to stool and can be found in cellulose, wheat bran, and whole grain[9] X Research source Drink lots of water. Large amounts of water can help flush out your system, which can help lower your gas level and keep bloating down. It also help you digest your food better, which will also make your stomach feel better. This can also help with constipation, which often causes bloating.[10] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Avoid certain beverages. There are certain drinks that can cause bloating and stomach discomfort. These can make your stomach upset, cause bloating, or make your bloating worse. Avoid acidic beverages such as alcohol, coffee, black or green tea, and fruit juices. Beverages of extreme temperature, either cold or hot, should also be avoided to help avoid bloating. Eat less food at one time. Overeating is one of the most common causes of bloating. To avoid this, cut back on how much you eat in one sitting. Start by cutting back by about 10% of the food on your plate per meal and keep cutting back by about 10% every week until you get to a point where you are no longer

bloated. You should see a reduction in bloating by the second week if this is the cause of your issues. Reduce excess air consumption. The intake of excess air can cause bloating. To avoid this, don't chew gum or drink carbonated drinks. Carbonated drinks have carbon dioxide, which adds air to your system. Chewing gum increases your likelihood of swallowing air. If you like carbonated drinks, try to cut down on how many you have a day to reduce bloating. To minimize bloating, try to quit smoking. Inhaling smoke causes you to swallow more air which leads to excessive gas accumulation in the stomach. Eat slower. Eating too quickly can cause multiple issues that can contribute to bloating. Eating too fast can make you swallow more air and increase your risk for indigestion and gastroesophageal reflux disease. When you eat, slow down and chew each mouthful 20 to 30 times. Chewing your food well is part of the digestion process. Your saliva actually contains enzymes that help digest food even before you swallow. Keep a food diary. To help determine what foods are causing you issues with bloating, you should keep a food diary. Keep track of everything you eat and drink over the course of

a week. Write down any time you have issues with bloating. If you find a particular combination causes bloating, try each food or beverage separately later in the week to determine which is the issue. For example, if you eat a bean and cheese burrito and feel bloated for three hours afterward, there are two major foods that could cause you to bloat. Later in the week, eat beans by themselves and cheese by itself to see which makes you bloated. Take digestive enzymes. You may be bloating because of an enzyme deficiency. If you cannot avoid foods that cause bloating or don't want to, you can take digestive enzymes to help your body digest foods better. This is most helpful bloating is caused by improper digestion, overeating, and lactose intolerance. Look for products with some of each of the following: Proteases, which break down proteins Lipases, which break down fats Carbohydrates (such as amylase), which break down carbohydrates Lactase, which breaks down the sugar (lactose) in dairy products Individual digestive enzymes, such as papain and bromelain If you are not sure which enzyme you are deficient in, buy a combination of enzymes or ask your doctor. Look for a Seal of Approval

from either the Natural Products Association (NPA) or the US Pharmacopoiea (USP).[11] X Research source Relieve constipation. Constipation is a common cause of bloating. If you suffer from temporary or occasional constipation, you can take fiber supplements. However, this often causes gas, so take the supplement in smaller doses throughout the day and drink plenty of water with them to reduce the chance of gas. Probiotics are also good for constipation because they help replenish gut bacteria. Watch out for increased bloating during the first few weeks. Use over the counter remedies. There are many over the counter remedies that can help you relieve bloating. Always follow manufacturer's instructions found on the label of these medications. These medications include: Beano, which can help your body digest the sugars in beans and vegetables that make you feel gassy Lactaid and Dairy Ease, which are used for bloating from any intolerance to lactose Pepto Bismol, which can be used to ease digestion related gas and bloating Products containing simethicone, such as Gas-X and Mylanta, can help relieve your gas, which will help the bloating subside.[12] X Trustworthy Source Mayo Clinic

Educational website from one of the world's leading hospitals Go to source You can also try activated charcoal to help with gas. Avoid holding gas back. Trapped air or gas can cause bloating. Although it may be strange to do, do not hold back any sort of gas release, including passing gas or belching. Holding them in can cause bloating and stomach issues to get worse. If you are in a public, excuse yourself and go to the restroom or outside. There, you can belch or pass gas without being rude.[13] X Research source You can also help pass held in gas by maintaining good posture, which helps the gas pass as naturally as possible. Recognize the symptoms of bloating. Bloating is caused by gas buildup in the stomach and intestines. This blockage leads to many different symptoms, such as excessive gas, frequent burping, and abdominal rumbling. You may notice visible swelling or puffiness in the abdomen. You may also experience abdominal pain, which can range from mild to intense or dull to sharp. Often, passing gas or having a bowel movement will relieve some of this pain.[14] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to

source Determine the causes of bloating. There are many things that can cause bloating. It can be from swallowing too much air and other gases, smoking, constipation, lactose intolerance, or overeating. Many of these can typically be helped without medical intervention. If you aren't sure about the cause of your bloating, ask your doctor. Some conditions that commonly cause bloating include: Irritable Bowel Syndrome (IBS), Gastroesophageal Reflux Disease (GERD), Celiac Disease, and Small Intestinal Bacterial Overgrowth (SIBO). Other rarer conditions may also cause bloating. More serious disorders that may cause bloating are: ascites and tumors, celiac disease, dumping syndrome, ovarian cancer, and pancreatic insufficiency.[15] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Your doctor may give you medication for these conditions, which will vary depending on the conditions and its severity. Always follow your doctor's orders about any prescription medication. Visit your physician. Bloating should relieve itself after a day or so with the proper food or medical treatment. It may also relieve itself on

its own if it is not a severe case of bloating. However, there are some situations that require medical attention. If your symptoms do not improve within two weeks of medical treatment, See your doctor immediately if you: Experience pain so bad you cannot go through your daily activities or if it persists for days Have excessive diarrhea Are vomiting Pass bloody stools, or have a significant change in the frequency or color of your stools Experience unintended weight loss Have chest pain[16] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source