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How to Prevent Bloating

Feeling Bloated? Do This Now For Quick Relief

If you want to fight belly fat, burning calories and fat through cardio — especially interval training — is your best bet. Bloating, on the other hand, is its own beast, and you can't feel confident rocking your fitted shirts if your belly is superpuffy. Luckily, there are easy ways to reduce bloating so that you can show off that tummy you've been working so hard to get.

  • Put this down: Not only is too much sodium bad for your heart, but it will also cause you to retain water — and not just in your belly — so stop yourself the next time you reach for the salt shaker. Extra sprinkles aren't the only way we consume too much sodium. Limit high-sodium foods such as hot dogs, cottage cheese, bacon, soy sauce, and chips.
  • Sip this: When you're belly is bloated, filling up on water seems like the last thing you want to do, but it helps prevent bloat in two ways. When you're not drinking enough fluids, your body retains water to prevent dehydration. So sipping nature's beverage can actually reduce water retention. Drinking water also prevents constipation, which is another cause of a bloated belly. Also include foods with high water content such as watermelon, celery, grapefruit, and cucumbers.

  • Limit this: Some foods such as beans, broccoli, pears, onions, and carbonated drinks create more gases in your body than others, so limit these foods. Dairy can also cause some people gassiness, so if this sounds familiar, hold the milk, ice cream, yogurt, and cheese, and look for dairy-free alternatives.
  • Eat this: Fiber helps everything move through the intestines more quickly, which prevents constipation and bloating. If you're not accustomed to eating enough fiber, then slowly add more and more fiber to your diet — go too fast, and you'll feel even more bloated than before. Include berries, avocado, kiwi, beans, whole grains, and other high-fiber foods in your meals and snacks every day.
  • Slow down: One small cause of bloating could be that you're swallowing too much air when you're scarfing down your meals; this is why some of us get the hiccups when eating too quickly. Slow down when you eat, and really chew your food.
  • Get tropical: Eating pineapple can ease bloating too. This tropical fruit is high in the enzyme bromelain, which helps break down protein and eases digestion, helping to banish the bloat. Here's a bloat-fighting smoothie recipe to try that's made with pineapple.
  • Get moving: Daily physical activity can also prevent constipation, so aim for 30 minutes a day.
  • Cheers to this: Alcohol is another cause of bloat since it causes dehydration, which as mentioned above, can lead to water retention. For your health and your belly's sake, stick to one alcoholic beverage, and follow it with a huge glass of water.
Image Source: POPSUGAR Photography / THEM TOO
Join The Conversation
gdubois gdubois 3 years

Fiber does not help me DEBLOAT AT ALL! It only makes everything WORSE!

John14752589 John14752589 3 years
Abdominal bloating is associated with a lot of stored wind cannot get out of the stomach, both stomach and small intestine and colon. More info : How to avoid bloating
LeiraElle LeiraElle 6 years
All of those are easy to do, except eating more slowly! So tough. I also find that any dietary change (eating something I wouldn't normally) causes bloating.
Mouzzer Mouzzer 6 years
For some reason, overdoing starchy foods (which I am in love with!!) gives me bloating that lasts for up to 15 hours! I do not like having to watch this so I am considering taking an enzyme like sucrase. Has anyone tried this??
le-romantique le-romantique 6 years
I've always been a fiber addict. I find fiber, water, and regular exercise to be no brainers if you want a healthy, non-bloated tummy!
Kellanawida Kellanawida 6 years
I'm swapping water for fizzy drinks and enjoying it.
Giasbash6260 Giasbash6260 6 years
Gum + Sparkling Water = My Bloat Downfalls... but unfortunately I like them too much to care! ha ha.
GlowingMoon GlowingMoon 6 years
I agree with eating plenty of fiber. It keeps the digestion and elimination systems humming, and moves everything along. Also, I think practicing good posture (at all waking activities such as walking, sitting, gardening, etc) helps, too. It engages and elongates the core. It makes for a tighter appearance, and conditions all the muscles. This is something I learned as a dancer.
mreid021 mreid021 6 years
For those of you who have mentioned artificial sweetener, I'm curious, did you just stop sweetening things (i.e. your coffee), or switch back to sugar? Because I can't imagine my morning without java, and I do not like it unsweetened... :(
ticamorena ticamorena 6 years
are there any new tips since this was originally posted in 2009? i TRY to avoid chewing gum which i love, but my fave foods (pulses, broccoli etc) are gassy. what about workouts - which cardio or stretches are good?
inlove23 inlove23 6 years
I'm so glad I do all of these things! My family thinks I'm weird for loving fiber, but clearly I have a good reason! =)
xMiss-Worldx xMiss-Worldx 7 years
what works for me is avoiding soda and sugary food like the plague ... limit dairy intake.. drink herbal teas (to help with drinking more water).. and I do my best to avoid saturated fat. If something went wrong and I felt bloated, ACV helps a lot.
NikkiBaby89 NikkiBaby89 8 years
Antioxidant Antioxidant 8 years
2 table spoons of apple cider vinegar in a cup of water will get rid of excess water weight and bloating. Drink this about 2 times a day, slowly, and it will help.
urban-chic-101 urban-chic-101 8 years
Best thing to do I think is exercise! It keeps things moving...
Spectra Spectra 8 years
Fiber+lots of water=flatter tummy. I've found that if I eat at least 30 grams of fiber a day and drink a TON of water, everything kind of passes right through and you get a nice, flat belly.
1apple 1apple 8 years
Sugar substitutes...bad for bloat!
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