Ever had that "why did I eat so much?" moment when your belly feels like it's about to burst? Bloating can totally ruin your day, leaving you feeling heavy and sluggish. And you're not alone—nearly one in seven Americans experience this every week, according to a 2023 study published in Clinical Gastroenterology and Hepatology. That uncomfortable, tight feeling often comes with your abdomen swelling up, making you feel even more miserable.
But don't worry, there's a lot you can do to ease the bloat. Simple lifestyle changes, especially in your diet and exercise habits, can make a huge difference in getting you back to feeling your best. (Also read: Bloating to heartburn; 6 telltale signs of an unhealthy gut ) Dt.
Shubha Dhyani Senior Clinical Dietician, Founder & CEO, Right Diet With Shubha shared with HT Lifestyle five simple dietary tips to help reduce bloating. 1. Eat Smaller, More Frequent Meals Consuming large meals can overwhelm your digestive system and lead to bloating as your stomach struggles to process the large volume of food.
Instead, try eating smaller portions more frequently throughout the day. This approach helps maintain a steady flow of digestive enzymes and reduces the likelihood of overloading your stomach, which can prevent excessive gas and bloating. Aim for about five to six smaller meals rather than three large ones.
2. Reduce High-Fiber Foods Gradually Fibre is essential for digestion and overall health, but an abrupt increase can lead to bloating .
