Written by Martina Grace, RD
ARTICLES / BLOG

Feeling puffed up and uncomfortable? Bloating can turn even the best days into a struggle. Whether it’s from a big meal, stress, or just the unpredictability of your digestive system, bloating is a common issue that can be both frustrating and distressing. But don’t worry—relief is within reach!

SPARKLING DRINKS

Drinking sparkling drinks can contribute to bloated. Sparkling drinks, like sparkling water, fizzy drinks and kombucha contain carbon dioxide, which can lead to gas buildup in the digestive system. This gas can cause bloating and discomfort as it accumulates in the stomach and intestines. You might want to limit your consumption of sparkling water or any sparkling drinks to reduce symptoms of bloating and gas.

MEAL SPEED

If you tend to eat to fast your meals, this can also increase bloating. When you eat quickly, you tend to swallow more air along with your food. This excess air can get trapped in your digestive tract, leading to gas and bloating. Additionally, eating too quickly can prevent proper chewing, making it harder for your stomach to break down food, which can also contribute to bloating. It also takes at least 20 minutes for your body to send hunger cues to your brain, so if you eat to fast you can overeat, which can lead to discomfort and bloating.

FIBER INTAKE

This may surprise you, but inadequate fiber intake can lead to symptoms of bloating. Fiber found in plant foods likes fruits, vegetables, legumes, nuts and seeds, helps to regulate the digestive system and promotes regular bowel movements. A diet low in fiber can lead to constipation, which often causes bloating. Conversely, suddenly increasing fiber intake too quickly can also cause bloating as your digestive system needs time to adjust.

EXCESS AIR

Using a straw to drink your beverages can cause you to swallow more air, which can lead to gas buildup and bloating. This is similar to the effect of eating too fast.

Chewing gum can also cause you to swallow excess air, leading to gas and bloating. Additionally, some sugar-free gums contain sugar alcohols, which can be difficult for the digestive system to break down and may cause bloating.

STRESS

Bloating could be increased by stress. Stress can affect your digestion by altering gut motility, the movement of food through the digestive tract, and increasing the production of stomach acid. This can lead to a range of digestive issues, including bloating. Stress can also exacerbate conditions like irritable bowel syndrome (IBS), which is often associated with bloating.

CONCLUSION

By making a few simple adjustments to your daily habits, you can significantly ease bloating and improve your overall digestive comfort. Try cutting back on sparkling drinks and drinking through a straw. Increase your fiber intake gradually, eat more slowly, and avoid chewing gum. Managing stress can also make a big difference. With these easy changes, you’ll likely find yourself feeling more comfortable and less bloated.

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