10 Possible Causes of Bloating and What You Can Do
7 Everyday Causes of Bloating
Let’s get to those everyday culprits — things you do or eat that could be the cause of that belly swell:
Eating or drinking too fast
Eating fatty foods Greasy fried foods like French fries and burgers are not your friends. Fats take longer to digest, so the longer they hang out in your small intestine, the more gas can build up — and the more likely you’ll feel the need to loosen your belt.
Sugar-free foods and drinks These no-calorie sweeteners are known as “sugar alcohols” but they are not sweet to your waistline; excessive amounts can leave you bloated. Known as polyols, they have many aliases: mannitol, sorbitol, lactitol, isomalt, maltitol and hydrogenated starch (HSH). In addition to diet sodas, they’re also found in many processed foods like cookies, candy, sugar-free gum and even some mouthwashes and toothpastes.
Too much salt The American Heart Association’s daily recommendation for sodium intake is 1,500 milligrams, but the average amount that people eat is 3,400 milligrams. Per day. One basic side effect of a salty diet is bloating — too much sodium causes your body to hold onto extra water, which can make you feel like the Michelin Man.
Smoking A 2016 study published in the Scandinavian Journal of Gastroenterology found thatsmoking was associated with bloating. Another reason to kick the butts.
Chewing gum Your mom probably told you that chewing gum makes you look like a cow chewing cud, but that’s not all. While you’re chomping on your gum, you’re taking in more air than normal when you swallow. That air can get trapped in your stomach and small intestines.
Constipation The biggest contributor to bloating is a “plugged-up intestinal tract,” says Joan Salge-Blake, registered dietitian and clinical associate professor at Boston University and author of the blog Nutrition and You.
What You Can Eat to Fight Bloating
Certain foods may actually help prevent and fight bloat. Try adding these to your diet the next time you’re getting that bloated feeling.
1. Water is a great de-bloater, says registered dietitian Bonnie Taub-Dix, who says that it plays an important part in getting foods to move through your digestive system. “Not drinking enough actually causes your body to retain fluids — and causes bloat.”
2. Probiotics: Your gut is filled with bacteria that helps you digest your food. Probiotics are microorganisms that can help promote that bacteria in your gut, supporting healthy digestion, which will cut down on gas build up.
3. Parsley: This green garnish has been a folk remedy for bloating, and an animal study suggests it contains compounds that act as a mild diuretic.
4. Asparagus: This veggie contains a key nutrient called asparagine which also has a diuretic effect, says registered dietitian Isabel K. Smith.
5. Peppermint, chamomile or ginger tea. If you’re bored with water and crave some warm comfort, these teas are all nice bloat-busters, says Taub-Dix, who adds that carrying around an herbal tea bag — especially when you’re traveling or on-the-go — could prevent hours of uncomfortable gas, bloat and intestinal discomfort.
“These teas may have a beneficial effect in some individuals with unexplained upper gastrointestinal symptoms like nausea, dyspepsia and bloating,” says Dr. Zighelboim, but the mechanism of action is not entirely clear, he admits.
So, before you start adding more crunches or miles to your workout routine, take a look at your diet, your daily habits, and talk to your doctor — the answer may lie in your gut.