How to Avoid Bloating

5 tips to prevent abdominal fullness

We’ve all been there—after a meal, your stomach feels uncomfortably bloated, and that “too full” sensation sets in. It’s not just you! The medical term for this is "meteorism," and it happens when excess gas builds up in the stomach or intestines, or when we swallow air while eating, talking, or even breathing. While bloating is usually harmless, it can still cause discomfort and throw off your entire day. But don’t worry! We’re here to help you beat the bloat with simple tips that’ll leave you feeling lighter and more comfortable in no time.

Tip 1: Know what foods cause bloating

One common reason for bloating is eating too quickly, which causes you to swallow excess air. So, take your time when eating—try to avoid rushing through meals, eating on the go, or while working at your desk. Certain foods can also trigger bloating, like cabbage, onions, garlic, and peppers, due to their high fiber content or presence of fermentable carbohydrates (FODMAPs).  Legumes, including beans, lentils, and peas, can also contribute to that uncomfortable feeling. If you're prone to bloating, be mindful of dairy products like full-fat milk, cream, or soft cheeses like Camembert.

Other potential culprits include freshly baked bread, yeast-based baked goods, unripe fruit, coffee, fruit juice, and carbonated drinks. The key is to listen to your body—pay attention to how different foods affect you and adjust your diet to focus on what makes you feel your best.

Tip 2: Consume sugar and sugar substitutes in moderation

Do you have a sweet tooth? If you want to avoid bloating, watch out in particular for sugar and sugar substitutes, such as fructose, xylitol, maltitol, mannitol or sorbitol in your food. These sugar substitutes are typically found in “light” products, soft drinks, sweets and ready-made meals. Sugary foods or even those containing sugar substitutes can knock your digestive system off balance, resulting in a feeling of bloatedness. Tip: Sugar is sometimes “hidden” in very unexpected foods. So even fruit yogurt, store-bought salad dressings, cereals and all kinds of ready-made meals may contain large amounts of sugar.

Tip 3: Get any food intolerances checked out

If you’re constantly feeling bloated after meals, it might be time to chat with your doctor. They can help determine whether you have a food intolerance that could be behind your discomfort. Intolerances to gluten, fructose, or lactose prevent the body from properly digesting certain foods, and bloating is often a key symptom. If you're diagnosed with one of these intolerances, your doctor or a registered dietitian can work with you to review your eating habits and suggest alternatives to help you avoid bloating while still enjoying your meals.

Tip 4: Keep moving

Does sitting all day in front of a computer and spending evenings on the couch sound familiar? Our daily routines often lack movement, and this inactivity can slow down your digestive system, making bloating more noticeable. The solution? Stay active. A simple walk outside, taking the stairs, or even a quick workout at home can do wonders for keeping your digestion moving smoothly. Your stomach will definitely thank you for it!

Tip 5: Reduce stress

It’s not just a myth—stress really can upset your stomach. When you're feeling stressed or overwhelmed, whether it's from work or daily pressures, it can lead to bloating. This happens because stress triggers the release of cortisol, a hormone that slows down digestion. As sugar molecules build up in the intestine, bacteria break them down, releasing gas. Plus, when we’re stressed, we tend to eat faster, which means swallowing more air—another bloating culprit. To avoid this, try to stay calm and incorporate relaxation techniques and more vegetables into your routine. If stress is a constant companion, don’t hesitate to seek support to help manage it.