If You're Constantly Bloated, These 17 Tips Will Offer Relief

Leslie Langevin, MS, RD, CD, of Whole Health Nutrition, explains that, "in your GI tract, there are trillions of bacteria that usually help with health, but these bacteria consume the sugars in your foods and can increase gas production and bloat." Try cutting out foods made with white sugar and even honey and maple syrup to see how you feel.

While you don't have to go overboard and drink a gallon of water a day, drinking water throughout your day is one of the simplest ways to keep your digestive system happy and prevent gas. Aim for at least 60 to 80 ounces a day.

Lactose intolerance can range from mild to severe, but either way, gas is usually a symptom. Try limiting the amount of milk, cheese, yogurt, and ice cream you eat, and see if that helps. There are so many dairy-free alternatives you can eat instead, so you won't feel like you're missing out!

Give your digestive system the break it needs to function normally by doing intermittent fasting. All you do is shorten the window of time you eat each day. Try eating from 11 a.m. until 7 p.m., and see how you feel.

Spicy foods can cause digestive upset, leading to gas and diarrhea. Skip the chili, hot
wings, and spicy burritos and curries.

Fried foods and high-fat, cream-based foods can also cause belly bloat, so keep those off your plate.

Moving every single day is another way to keep your digestive system moving along. Do more-strenuous workouts four or five days a week, and the other days stay active by walking, doing a little yoga, or leisurely biking.

Stress can cause digestive upset, so find ways every day to bring a little peace and calmness to your day. Meditate, take walks in nature, read, play music, sweat in your favorite fitness class, take a hot shower, or call a friend to share a few laughs. Try it every single day, for five to 10 minutes, for a week and see if you notice a sense of calmness that resonates to your belly.

Eating too quickly can lead to improper chewing, making it difficult for the body to digest. Take your time when you eat, chewing food slowly. Take breaks halfway through your meal, drink some water, and assess if you're hungry for the rest.