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Beat Bloating with Your Diet


It’s Saturday night and you are getting ready for a fun night out.  The black dress would look great if only the bloating would vanish....

When your abdomen is bloated, not only does it appear as if we have put on some extra kilos, it may also cause some physical discomfort.  Good news though, abdominal bloating is a condition that can easily be avoided.

In a healthy adult, abdominal bloating is not caused by excess liquid as the abdominal area is not where fluid accumulates first.  In a healthy adult, abdominal bloating is caused by none other than intestinal gas.

So, what causes this intestinal gas accumulation that wreaks havoc on the way you look and feel?  The following point answer those questions and suggest some ways in which to avoid bloating:

  • Food allergies and intolerances can cause painful bloating and gas.  These intolerances and especially an allergy need to be confirmed by a practitioner.  You may need to be put on an elimination diet in order to come to a conclusion about which, if any foods need to be eliminated from the diet.
  • Avoid constipation.  Not enough fibre, fluids and exercise can lead to constipation.  This in turn can lead to bloating.  In order to steer clear of constipation, it is important to eat a diet high in fibre.  Fruits, vegetables, whole grains, nuts, seeds and legumes are all great sources of fibre.  It is also vital to drink plenty of water – 6-8 glasses per day is the recommended amount. Exercise gets you body moving and therefore your intestines.  This helps in avoiding constipation.
  •  Intestinal bloating can also be brought about by air swallowing leading to bloating due to eating too quickly and not chewing food properly.  It is important to relax and eat slowly.  Studies show that when we eat slowly, we eat less.
  • Carbonated drinks cause too much gas to be trapped in our stomach causing bloating.  It is important to slow down on the fizzy drinks in order to reduce bloating.   A great alternative is to squeeze lemon or lime into a glass of water.  To add a bit of sweetness, a couple of drops of stevia can be added.  Peppermint tea or chamomile tea with honey is another great alternative to carbonated drinks.  Peppermint tea is also great for indigestion.
  • Eating excess beans can cause a bloated feeling.  Cruciferous vegetables such as broccoli, Brussels sprouts and cauliflower can do the same thing.  Although these foods are extremely healthy, it is a good idea to eat less if you are prone to bloating due to these foods.
  • Studies show that there are certain foods that may help reduce bloating.  These include probiotics, peppermint, pineapple, ginger, parsley.  If symptoms of bloating persist, it is important to see your naturopath or nutritionist.


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