Bloating is a common experience, but that doesn't make it any easier to deal with. A bloated belly can be uncomfortable, aggravating, and even painful at times — especially in the hotter months. Thankfully, there are some ways to get ahead of bloat before it even happens (and a lot comes down to diet and nutrition).
If you feel perpetually bloated, it helps to understand what's going on beneath the surface. To get a better idea, we spoke to registered dietitians about some common causes of bloating, plus their best tips for preventing bloat altogether. Read on to learn how to identify possible triggers, rid yourself of digestive discomfort, and stop bloating in its tracks.
Rachel Fine , MS, RD, CDN, is a registered dietitian and the owner of To the Pointe Nutrition. Amy Shapiro , MS, RD, CDN, is a registered dietitian and the founder of Real Nutrition NYC. Leslie Langevin , MS, RD, CD, is a co-owner of Whole Health Nutrition and author of "The Anti-inflammatory Kitchen Cookbook.
" Natalie Rizzo , MS, RD, is a plant-based sports dietitian and nutrition editor. Tips to Prevent Bloating To get ahead of bloat, check out these tips from registered dietitians. "One of the most common contributors to bloating is sodium," says Rachel Fine, MS, RD, CDN.
That's because sodium makes your body retain water. To beat the bloat, Fine suggests opting for minimally-processed packaged foods that are low in sodium (less than five percent of your daily value). For reference, Amy Shapiro, MS, RD, CDN, recommends sticking to about 2,300 milligrams of sodium daily.
"Enjoy more whole foods and plants which are naturally lower in sodium and high in water and potassium to balance it out," Shapiro says. Sugar, especially foods with refined sugar, may trigger bloating, Fine says. "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," adds Leslie Langevin, MS, RD, CD.
Although everyone is different, you may find that cutting back on sugar reduces your bloating. Beyond sugar, Shapiro also says to also watch out for sugar alcohols in foods — look for ingredients like erythritol, xylitol, and sorbitol. These are commonly found in low-carb and low-sugar foods like Quest Bars, Halo Top ice cream, and Vitamin Water Zero.
Although sugar alcohols may be a low- or zero-calorie option, Shapiro explains that "since our body can't break down these sugar alcohols, they hang out in our intestines and our bacteria try to break them down, creating carbon dioxide in the body, which then causes gas, bloating, belly pain, and distention (swollen belly)." "Eating out can also bring upon higher levels of salt and sugar from food," Fine says. You usually don't have control over how much sugar or sodium is added, so be mindful about what you're ordering to avoid bloat (or just resist the urge to add salt to everything).
We're often distracted when we eat — eating on the go or while working — which means we end up eating faster than we should. "When we do that, we swallow a lot of air, which in turn can cause bloating," Shapiro says. "So take the time to chew your food, or enjoy a soup or smoothie that is puréed for you, and sip slowly.
" "It might seem like an oxymoron to take in more water when you feel like you're holding on to too much, but your body needs water to release water," Shapiro says. To prevent and eliminate bloating, make sure you're drinking enough water throughout the day. Dehydration can also cause stomach issues, explains Natalie Rizzo, MS, RD.
"Being dehydrated makes it difficult for your intestines to absorb food. As a result, any food in your intestines will quickly travel to your bowels and create a sense of urgency for the bathroom, which can also result in bloat." Be mindful of certain foods that may cause you digestive issues and bloating.
Some common trigger foods include dairy, gluten, and beans. Cruciferous vegetables like cabbage, cauliflower, kale, broccoli, onions, garlic, apples, pears, and high-fat foods could also cause bloating. "When you're holding extra water, it's usually due to a high consumption of toxic foods or sodium," Shapiro says.
She recommends hitting the gym to sweat it out or even sitting in an infrared sauna. Remember to drink water in the meantime. "During physical activity, blood is diverted away from the gut and into the working muscles," Rizzo says.
"If you eat a large meal shortly before an intense workout, chances are the food is going to sit undigested in your stomach and cause distress." The same can happen if you eat fatty foods before a workout because they take a long time to digest. To avoid this, Rizzo suggests choosing easily digestible simple carbs like fruit or starches for pre-workout fuel.
The amount of alcohol you're consuming may contribute to bloat, Fine says, including wine, beer, and cocktails. Drinking alcohol can also lead to dehydration, which, as mentioned above, can increase water retention. Sorry LaCroix-lovers, but some people may find that sparkling water (or seltzer) may contribute to their bloating, due to the amount of carbonation.
Opt for plain water instead, and make it more exciting by adding fruit slices like oranges, strawberries, or grapefruit. While all these tips can be helpful, you should always consult with your healthcare provider before making any substantial changes to your diet or lifestyle — especially if bloating persists or gets worse over time. — Additional reporting by Chandler Plante Jenny Sugar is a former PS staff writer.
She reports on all things fitness, but especially loves CrossFit and yoga. Chandler Plante is an assistant editor for PS Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group.
In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability. 12 Magnesium-Rich Foods For Better Sleep, Energy, and Mood.
