Do you feel discomfort and pain after eating your meal? If yes, chances are you experience bloating. It is a condition that occurs when your belly feels full and tight, usually due to gas or taking too much air while eating. However, the good news is that you can prevent bloating with some strategies. Read this article to learn strategies to avoid bloating. You can contact us by visiting our clinic or visiting our website at https://doralhw.org/.

Causes of bloating
Many different factors can cause bloating, like:
1. Food and lifestyle factors:
Our lifestyle habits and diet plan choices affect our stomach functions and how we feel. Habits such as laziness, bulkiness, or mental issues like depression, and tension can impact the digestion process. In some cases, food items like synthetic sweeteners, dairy products, and specific vegetables can trigger bloating symptoms. Maintain a food journal and write about the meals you consume and the symptoms it triggers. Consult this with your healthcare professional, and don’t remove any food from your diet without consulting them because it can lead to nutritional deficiencies.
2. Constipation:
This is a common problem, especially in young women and the elderly. 1 out of 7 people develop constipation. It mostly occurs due to a lack of physical activity, a diet low in fiber and fluids, changes in dietary routine, pregnancy, hormonal changes, and stress. Diet and lifestyle changes like consuming more fiber or regular exercise can improve your symptoms over time.
3. Irritable bowel syndrome (IBS):
Another common cause of bloating; 1 out of 5 people at some stage develop IBS in their lives. It causes symptoms like cramping, bloating, and distension along with excess gas. It affects your bowel movements and can lead to diarrhea, constipation, or both. Its symptoms can be improved by managing its triggers like dietary changes, stress-relieving techniques, etc.
4. Food intolerances:
This condition occurs when you develop a sensitivity to a particular food that isn’t broken down properly by the digestive system. The most common food that causes food intolerance is lactose, the sugar found in milk. Some people struggle to digest lactose because they lack the digestive enzyme, lactase, that breaks down and helps to absorb lactose.
Any undigested lactose may be fermented in the gut by bacteria, which causes bloating, abdominal cramps, and diarrhea. Older people or people from certain ethnic groups are more likely to experience lactose intolerance temporarily due to lower production of lactase. If you suspect food intolerance, then you need to consult with the doctor to get diagnosed and treated accordingly.
5. Celiac disease:
This condition is mostly caused due to gluten which is commonly found in certain grains like wheat, rye, and barley. Gluten causes an immune reaction in people with this condition which can damage the intestinal wall or lower the body’s ability to absorb nutrients from food. As a result, people with celiac disease may experience nausea, stomach pains, and bloating, and may develop certain nutrient deficiencies (like iron and calcium).
So, if you suspect that you may have celiac disease, visit your doctor but don’t make any changes in your diet until you get a positive diagnosis. If you get diagnosed with celiac disease, then follow a strict gluten-free diet to promote gut recovery. This also helps you to reduce bloating over time and resolve the symptoms you’re experiencing. You can try other grains that are free from gluten like rice, quinoa, buckwheat, amaranth, and sorghum.
6. Gut bacteria changes:
Your gut is the home of many different varieties of bacteria, which helps to regulate digestion. However, certain factors can decrease these bacteria such as sugar, alcohol, lack of fiber or fruits and vegetables, poor sleep, and stress. If you don’t have beneficial bacteria in your gut, your digestive system struggles to break down food naturally, which leads to bloating.
Ways to prevent bloating
By making several dietary and lifestyle changes, you can prevent bloating. It includes:
7. Avoid consuming too much fiber:
Fiber is healthy for the digestive system because it relieves constipation, promotes regular bowel movements, and helps with some GI disorders. However, consuming too much fiber can cause some people to get a lot of gas which causes bloating. A 2015 study found that lowering a fiber-rich diet can relieve bloating symptoms in people with idiopathic constipation. Here are some foods that are rich in fiber, including:
• Beans
• Lentils
• Whole grain oats
• Split peas
• Broccoli
• Brussels sprouts
• Fruits such as apples and oranges
8. Avoid high-fat foods:
Fat is an essential nutrient for a healthy diet and an important source of energy; however, your body takes more time to digest fats than most other foods that pass through the digestive tract, which delays emptying the stomach. This causes bloating in some people. The people who experience this should avoid foods that are high in fat to manage bloating. Research has shown that eating fatty foods is linked with GI symptoms like indigestion and constipation.
9. Identify your food intolerances and allergies:
Bloating is a common symptom of food intolerance or allergy. These problems increase the production of gas or trap the gas in the gastrointestinal tract. The foods that cause this problem are mostly gluten-containing grains like rye and barley.
There are no reliable tests available to identify the specific food intolerance or allergy, so the only way to find out the food is through trial and error. To do that, keep a food diary to track which foods are causing symptoms like bloating and consult with your doctor before eliminating them.
10. Drink or eat slowly:
Drinking or eating too fast can increase the amount of air a person swallows. This leads to more gas buildup in the gastrointestinal tract which leads to bloating. So, avoid eating or drinking too fast to prevent this problem.
11. Go on a walk after eating:
Light exercises after eating, like a walk, may reduce bloating in some people. One 2021 study found that light physical activity can reduce gas from the gastrointestinal tract and relieve bloating.
12. Stay hydrated:
Dehydration is one of the common causes of constipation which leads to bloating. To avoid that, you should drink more water and keep yourself hydrated. Make sure you drink at least eight glasses of water or liquids every day.
13. Add ginger to your diet:
Ginger is a very common spicy root that is used as a remedy for digestive problems. It’s a carminative, which reduces excessive gas in the gastrointestinal tract. According to research, ginger can relieve symptoms like nausea, gas, and constipation.

Bloating is a common condition triggered by many different factors and problems. However, you can prevent bloating by identifying the cause and making necessary changes in diet and lifestyle to prevent bloating. If your bloating is accompanied by symptoms like skin irritation, nausea, fatigue, diarrhea, constipation, etc., then seek help from a doctor for treatment.

Need help with bloating and other digestive problems, visit our gastroenterologist in our Brooklyn clinic to get professional medical help. Call us to book your appointment now!!!!
You can schedule an appointment with Doral Health and Wellness Gastroenterology Center’s best gastroenterologist doctors in Brooklyn. If you are looking for treatments, you can also talk to our specialists and inquire with them. To schedule an appointment, please visit us at 1797 Pitkin Avenue, Brooklyn, New York 11212 or call 1-347-384-5690.