Let’s state the obvious: It’s unpleasant to be bloated. While bloating seldom indicates anything dangerous and usually goes away after a few hours by moving around, drinking water, and simply sitting it out, it can nonetheless make you feel awful. Fortunately, you aren’t required to put up with that agony indefinitely. Here’s why you might be bloated and what you should do to feel better.

1. Consuming Too Much Salt

Your body needs salt, but most people get more than they require. Too much salt causes you to retain water and can lead to more significant health issues, such as high blood pressure. You shouldn’t just avoid the salt shaker; if you’re like most Americans, you get most of your salt from fast and prepackaged foods. Inspect food labels for salt levels, and keep in mind that just because you can’t taste it doesn’t indicate it’s not there. The Centers for Disease Control and Prevention recommends limiting salt consumption to under 2,300 milligrams a day, and you may do so while avoiding sodium-induced bloat by following a low sodium diet.

2. Overeating

When you eat past the point of being full, you will not only feel bad, but it will also take longer to break down the meal.

Many Americans eat more than they need because of larger meal proportions and an absence of intuitive eating, creating pain and bloating after eating. Everybody has varied dietary needs, so stop eating once you feel satisfied. Intuitive eating does not only improve your overall well-being but also help get rid of bloat.

3. Eating Your Greens

Good for you if you consume a lot of vegetables! Not all veggies, however, are made equal. Cruciferous plants like brussels sprouts, kale, broccoli, cabbage, and cauliflower are high in nutrients. Still, they also contain raffinose, a carbohydrate that the body cannot digest, which can cause bloating.

However, this does not imply that you should skip massaged kale salads or cauliflower pizza crusts in favor of junk food. Reduce bloating by eating fewer cruciferous vegetables and preparing those you consume by roasting or steaming them. You still receive the nutrients, but heating softens the fiber and reduces the volume of greens you ingest, allowing it to take up less space in your intestines.

4. Eating Too Fast

When you eat quickly, you don’t chew sufficiently, which results in bigger food particles resting in your belly, waiting to be digested.

Instead of taking your meals on the go, set aside a minimum of 20 minutes for a slow sit-down meal. That is the time it takes for your brain to notice that you are full and no longer require food.

5. Leading a Sedentary Life

Yes, relaxation is important for your well-being, but if you’re not exercising enough, inactivity might be an unseen cause of bloat. Just 30 to 60 minutes of daily physical activity can reduce bloating and eliminate gas already forming in the digestive system. Try taking more walks, performing yoga between mealtimes, or even organizing a dance session to take a short break from work.

6. Drinking a Lot of Carbonated Beverages

Sadly, carbonation may be a source of bloat for your sparkling water and soda habit. It may sound strange, but taking in too much air might be among the most prevalent reasons for bloating. When you breathe, you swallow some air, but if there is too much air in your intestines, gas can accumulate and produce bloat. Overdoing it on fizzy beverages is one way that air may enter your system. Chewing gum, eating food with your mouth wide open or eating and talking at the same time can also trigger a gas buildup.

7. Eating Too Many Carbs

Carbohydrates appear to be harmless, but there are some ways they might cause your gut to puff up. Fiber-rich complex carbohydrates such as kidney beans, garbanzo beans, pinto beans, black beans, lentils and split peas can produce gas and bloating. It’s all because of the bacteria in the digestive tract, which creates gas as a consequence of fiber digestion.

That doesn’t imply you should avoid all high-fiber foods. Instead, switch to fiber-rich meals that won’t make your stomach puff up, such as cucumbers, zucchini, lettuce, tomatoes and green beans. If you suffer from gluten sensitivity, consuming gluten-containing carbohydrates like crackers or bread might cause bloating. If you feel this is the cause of your bloating, consider getting nutritional advice from your doctor or a nutritionist.

8. Constipation

Constipation can also cause symptoms such as discomfort and bloating. The reason is that the longer human waste is in the colon, the longer bacteria may ferment, resulting in a gassy buildup. To get rid of bloating caused by constipation, you must first get things flowing in your intestines again. You can do this by increasing your fiber consumption with foods such as fruits, 100% whole grains, vegetables and legumes. Drinking enough water and exercising are also beneficial.

9. Following a High FODMAP Diet

You may have seen headlines about the term, only to stop and wonder: what is FODMAP? FODMAP refers to a group of carbohydrates that are difficult to digest. As a result, they might induce stomach discomfort and bloating. There are several high FODMAP foods, but some of the most common ones are beans, apples, milk and dairy, honey, mushrooms and even garlic. Given how many foods contain FODMAPs, following a Low-FODMAP meal plan is a good way to eliminate those foods from your diet.

Conclusion

Bloating is a frequent occurrence that can be triggered by a variety of health, lifestyle and dietary factors. Maintaining a healthy lifestyle and weight, encouraging excellent bowel habits and engaging in regular exercise may help alleviate symptoms. If certain items in your diet cause bloating, avoiding or eliminating them might help. When making significant dietary changes, always consult with a nutritionist or other healthcare expert to ensure that your nutritional requirements are satisfied and to rule out any other possible reasons and remedies.