8-ways to prevent Abdominal bloating and discomfort

abdominal bloating

Abdominal bloating or gas in the stomach can cause mild-to-severe discomfort or pain. 


Especially for women, it is embarrassing and also affects their self-confidence.  Mostly people complain of temporary gassiness or bloating, but there are severe cases of bloating that are caused by liver or heart diseases.

EHC discusses the cause for temporary bloating and how to prevent it.  Bloating is usually caused by what you eat and how you eat.

Listed below are some of the things that can cause bloating.  


Don’t overeat

Overeating can irritate the intestinal tract, which can result in bloating as well as discomfort and pain.  It can be prevented by eating smaller portions of meals at regular intervals. 

Don’t consume fatty foods

Consuming fatty foods can make you feel unnecessarily stuffed and also keeps your stomach bloated for longer periods of time.  Fat takes longer time to digest compared to protein and carbohydrates, so limit fat intake in your daily diet.


irregualar eating

[See Also : Flatulence (Gas): Home Remedies​ ]

Don’t skip or eat meals at irregular times

Eat your meals at regular intervals.  If you are in the habit of skipping breakfast and then going for a heavy lunch and that too at odd times, you slowly have to apply a brake to it immediately. Going without food for longer periods of time can initiate gas build up in the stomach which causes bloating and unnecessary discomfort.  

Don’t eat food too fast

To enjoy the taste of your food and to avoid bloating, eat slowly.  Eating too fast can lead to bloating and stomach discomfort.


A diet less in fiber and fluids can lead to constipation and constipation can lead to bloating.  To prevent it, eat foods rich in fiber, some of them are whole grains, leafy vegetables, fruits, lentils etc., and also drink 7-8 glasses of water daily to keep you well hydrated.  Eating foods rich in fiber and drinking plenty of water keeps bloating at bay.

drinking soda

[See Also : Ghastly fizz​ ]

Don’t consume carbonated beverages

Drinking carbonated beverages releases bubbly, foamy, and frothy fizz into your belly and cause bloating and discomfort.  Avoid carbonated drinks and instead go for fresh fruit juices that can soothe your digestive tract.

Chewing gum

Chewing gum allows swallowing of excess air which can cause bloating.  Chewing gum also initiates the body to secrete digestive enzymes and acids without the actual food being present, it causes over production of digestive acids which causes bloating and pain.  The best way to prevent it is to avoid chewing gums.

Don’t consume too much sugar

Certain complex sugars are not easily digested by your body, they accumulate in the intestine, ferment, and releases gas which causes bloating.  Limit your intake of sugar to prevent bloating.

Some of the anti-bloating foods that you can consume are brown rice, lentils, oatmeal, apples, bananas, orange melon, leafy greens, whole wheat bread, avocados, water melon, and cucumbers.  


Image courtesy: inlifehealthcare.com , kellylynch.co.za , mirror.co.uk , 

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