By: Abi Loose, Wellbeing Program Supervisor
It is not uncommon for otherwise healthy individuals to experience occasional abdominal bloating. Bloating is the feeling of tightness, pressure, and fullness in your belly which may or may not be accompanied by a visibly swollen abdomen. There are many different factors that may impact whether or not you feel bloated like the foods you eat, your hormones, stress, and even how much air you swallow during activities like chewing gum and eating. Read more to learn more about keeping a healthy gastrointestinal system and how to beat the bloat!
What Causes Bloating?
We may complain about bloating when we feel overly full, however, bloating is caused by excess intestinal gas. Here are some common causes of stomach pain and bloating:
- Eating too much, too fast
- Food intolerances
- Menstrual cycle
- Perimenopause
- Irritable bowel syndrome
- Constipation
- Inflammation of the stomach or intestines
- Cancer
Prevention Tips: Beat the Bloat
- Eat enough fiber. Fiber keeps stool moving in the large intestine, helps you feel full longer, and is a prebiotic that helps feed and promote good bacteria in your gut. Current dietary guidelines for Americans suggest that everyone over the age of 2 get at least 14 grams of fiber for every 1,000 calories in the daily diet (Mayo Clinic, 2025). Some good sources of fiber are fruits and vegetables with skin like raspberries, apples, brussel sprouts, green peas, and carrots. Additionally, whole grains like quinoa, whole-wheat bread, and bran flakes as well as legumes, nuts, and seeds are high in fiber.
- Drink enough water. Water makes up about 50-65% of your total body weight. It is essential for survival and it encourages motility along your entire digestive tract. Adults should aim to intake at least 11.5 cups – 15.5 cups of total fluid each day.
- Get some exercise. The Centers for Disease Control and Prevention recommends that all American adults get at least 150 minutes of physical activity a week as well as at least 2 days of muscle-strengthening activity each week. How does your current activity level compare?
- Avoid processed foods. Processed foods are high in sodium and fat, which can lead to constipation and bloating. These foods often are also low in fiber, higher in calories, and overall low in nutrition which can leave you feeling hungrier even after consuming a lot of calories.
- Practice mindful eating. Slow down before eating. Take a moment to tune into your body and ask yourself how you are feeling. Feeling stressed? Take a few deep breaths before eating. Observe your food with all your senses. Chew slowly and stop eating before you feel full.
- Notice food sensitivities. If you find yourself suffering from bloating frequently, you may want to consider keeping a food journal to track how different meals make you feel. If you notice a trend, you can try eliminating foods one at a time and notice if you experience any difference in your symptoms.
- Limit alcohol consumption and stop smoking. Both alcohol and smoking disrupt the balance of bacteria in the gut which can increase gas production, leading to bloating.
- Limit swallowing air. You may not actively notice, but certain behaviors and foods can lead to swallowing air. For example, chewing gum, eating hard candy, drinking from straws, eating too fast, consuming sugar substitutes, and drinking carbonated beverages can all increase the amount of air that builds up in your stomach, causing bloating.
Home Remedies for Bloating
Some individuals experiencing bloating occasionally may have success trying some of these home remedies; however, if bloating persists or occurs frequently, you may need a professional diagnosis to get to the root cause. We suggest speaking to your doctor if bloating is persistent, causing severe pain, or accompanied by weight loss, fever, vomiting, blood in stool, or changes in bowel habits.
Here are some home remedies to help debloat today and avoid bloating tomorrow:
- Drink herbal teas like peppermint, chamomile, ginger, turmeric, and fennel.
- Try taking peppermint oil to help your intestinal muscles relax.
- Relieve inflammation in the digestive tract with antacids.
- Magnesium supplements may help neutralize stomach acid and relax intestinal muscles.
- Take probiotics consistently to notice a difference.
- Engage in regular exercise focusing on core strengthening.
Baked Banana-Nut Oatmeal Cups
Substitute a traditional banana-nut muffin from your local deli with this high-fiber alternative.
Pineapple Green Smoothie
Summer is coming, and you know what that means… finding creative ways to cool down! This creamy, yet refreshing smoothie packs fiber, protein, and antioxidants, making it a nutritious summer treat.
Skillet Lemon Chicken and Spinach
This quick and simple recipe is sure to be a fan favorite. Serve it over a bed of brown rice or quinoa for an extra nutritious boost!
Easy Fish Tacos with Kiwi Salad
A light, crispy, and refreshing twist on taco night! Using panko crumbs and baking the protein helps reduce fat while still providing that delicious crisp.
Want more?
Check out our previous edition of Food for Thought!
Rice has been a staple for many cultures and half of the world’s population dating back to some 13,000 years ago. Revolving into a cultivated crop around 2800 BC by the early Chinese emperors, rice made its debut and became a permanent guest at many dinner tables. Although there are over 120,000 different varieties of rice, nearly 90% of the population in the United States chooses white rice far more often than any other variety. While white rice is naturally low in sodium, fat, and cholesterol while being an excellent source of manganese, but it can lack fiber and cause blood sugar spikes when consumed in large amounts.
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Incorporating nutrient-dense foods like brown rice and veggies into your diet is a great start to improving your overall health! However, there are certainly additional foods to continue adding to your Neverita for a healthier lifestyle. Make healthy living your season-long strategy and schedule a nutrition consultation today!
