Bloating: What Causes It And What You Can Do To Prevent It

Written by: Brandi Monasco

The puffiness.

That uncomfortable feeling.

You feel like a balloon.

Chances are you’ve experienced bloating at one point or another and it’s definitely not a good feeling.

Bloating mostly occurs as a result of digestive issues, its symptoms can result from fluid retention due to extra water in the body. Bloating can also be caused by:

  • Hormones
  • Overeating
  • Eating too much salt
  • Eating too fast
  • Bad circulation
  • Food allergies
  • Protein deficiency


These are common causes of bloating and all these can be rectified, but in case you have chronic bloating, it is recommended that you seek medical attention.

When you are bloated, it is best to try to avoid the foods or drinks that caused the bloating. Also, if your bloating is a result of water retention, then you should avoid too much salt.

How To Reduce Bloating

  • Do away with chewing gums
  • Reduce how many beans and peanuts you eat
  • Avoid spicy foods
  • Reduce how much kale, cauliflower and cabbage you eat


If you experience bloating often, you can begin to remedy the issue by eating and drinking different foods.

Foods such as:

  • Chia seeds
  • Celery
  • Quinoa
  • Basil
  • Lemon
  • Grapes
  • Pineapples
  • Peas
  • Kiwi
  • Winter squash
  • Cucumber
  • Rosemary
  • Brown rice
  • Mint
  • Banana
  • Ginger


Water is also very effective for eliminating bloating. There are also some natural ways beyond food that you can use to rectify bloating.

Exercise: This is the best way to de-bloat. In fact, it is the cheapest way to get rid of bloating. However this doesn’t imply that you have to run a marathon; a simple physical exercise like jogging or a quick yoga session should do just great.

Massage: This is also an alternative way to relax and also reduce bloating. You can seek out a professional massage to help with bloating.

Chew Your Food: Making sure that you completely chew your food well will ensure that the digestion is easy and fast, which reduces the chances of gas accumulation in the stomach.

Encourage Passing Of Gas: If you feel like it is about to come out, do not hold it in, you can rush to the bathroom if you have to. This will create some relief.

Bloating is a common problem most people deal with today, but making these simple changes in your diet as well as exercising can help you with this issue quite a bit.

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Source, Source, Source

Brandi Monasco

Brandi Monasco

Health Advocate at Gettin' Healthy
Brandi Monasco is a freelance writer, graphic designer and social media manager from Texas. She graduated with a Bachelor’s Degree in Communication Arts and has recently found a new love for health and nutrition.
Brandi Monasco

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