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What causes bloating - tips for dealing with this problem

Surely for once, you have had too many meals, drunk too many fizzy drinks, or overeating with junk food. All of this can lead to unpleasant and in some cases, painful bloating. How to deal with this problem naturally? We have the answers.

What causes bloating?

Many different causes of bloating are known. If you eat too fast, too much, do not chew enough your food, have slow digestion or take too much salt or carbonated drinks.  [ref. 1] In other cases, bloating may be caused by disturbed sleep, chronic stress, imbalanced hormones, or sensitivity to a particular food.  [Ref. 2] 

In many cases, swelling can be traced as a consequence of your diet. In this context, possible causes include: 

  • Eating too much or too fast - each of them causes abdominal discomfort and makes digestion difficult.
  • Food allergies and intolerances - some common allergens such as lactose, fructose, eggs, wheat, soybeans, and gluten can cause excessive gas production and bloat. 
  • Fizzy drinks or drinking through a straw. Bacteria in your gut produce gases, but you also absorb air, another type of gas when you eat and drink. Carbonated drinks aggravate this situation by releasing carbon dioxide into the stomach. The use of a straw in combination with fast food and even talking during meals can increase the amount of air ingested and thus lead to bloating.
  • Gas-forming foods. Foods high in fiber, such as beans, lentils and some whole grains, can also increase gas production.
  • Foods high in FODMAP ingredients. Some carbohydrates, including wheat, onions, garlic, apples, pears, and watermelon, can cause swelling, especially in people with irritable colon syndrome.  [ref. 3] 
  • Sugar alcohols. These sweeteners, common in marketed foods without sugar and chewing gum, can cause digestive problems, including bloating, heartburn and more.

Tips for relieving swelling

Of course, in addition to clarifying the problem, it is important to provide ideas for dealing with it. Bloating and preventing this from happening can be affected by the following measures:

Good hydration

Drinking water before, during and after meals can help reduce bloating by removing excess sodium, which can often lead to swelling.

Regular physical activity

Even a short walk in the neighborhood or nearby park can help you stimulate your digestive system and move the retained gases, which also lead to gastrointestinal discomfort.

Yoga or Pilates

Practicing these activities brings benefits not only for digestion, but also for the cardiovascular system, nervous and muscular systems, for hormonal balance and others. With the help of movements embedded in yoga or Pilates, you will promote normal peristalsis naturally.

Try mint oil

It is suggested that capsules of mint oil may help relieve swelling and other symptoms of IBS. However, mint oil may cause heartburn. It is always a good idea to consult with your GP before trying oils or other supplements.

Intake of digestive enzyme supplements

Supplements, which contain in their composition digestive enzymes, can support the work of the gastrointestinal tract and relieve its discomfort. They should contain enzymes such as lactase, amylase, protease, linase and others.

  1. What causes bloating?

    • Tips for relieving swelling
      • Good hydration
      • Regular physical activity
      • Yoga or Pilates
      • Try mint oil
      • Intake of digestive enzyme supplements


    When a person experiences discomfort, he is inclined to do everything to ease the situation. However, sometimes we do not know what helps, so it is important to minimize the causative agents of bloating. When this has already happened, we have to wait for the body to do its job, and we can support it with enzymes, a little more movement or activities like yoga.


    1. Page not available - PMCTwitterFacebookLinkedInGitHubSM-TwitterSM-FacebookSM-Youtube
    2. Bloating and Abdominal Distension: Clinical Approach and Management - Advances in Therapy
    3. Efficacy of a low-FODMAP diet in adult irritable bowel syndrome: a systematic review and meta-analysis - European Journal of Nutrition

    The author

    Bettina Tsvetkova is a Bachelor of Marketing and Master of Entrepreneurship, a fan of healthy eating, power sports and cycling. Author of over 1500 scientifically based articles, product texts and promotional materials on a healthy topic for Bulgarian and foreign websites.


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