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Feeling bloated can be uncomfortable, especially when your belly looks swollen, and hard. While bloating can happen for several reasons, including digestion, constipation and certain food intolerances, some everyday habits may make it worse.
The upside is that a few changes to your eating habits and daily routine may help you feel more comfortable. Here are seven habits worth rethinking, if you want to reduce bloating.
1. Stop eating too fast
When you rush through meals, you may swallow more air and spend less time chewing your food, which can contribute to gas and bloating.
Instead of eating in a hurry, take your time, chew your food properly, and try to eat without too many distractions.
2. Drinking too many fizzy drinks
Carbonated drinks contain dissolved gas that can contribute to bloating and burping. If you regularly drink soda or other fizzy beverages try, replacing some of them with water, herbal teas or non-carbonated drinks.
3. Eating very large meals
Eating large meals at once can leave you feeling overly full and uncomfortable. Try having smaller meals throughout the day, especially if you notice that you regularly feel bloated after eating.
4. Chewing gum constantly
Chewing gum and sucking on hard sweets can cause you to swallow more air than usual, which ends up as trapped gas. Sugar-free gums and sweets containing certain sweeteners, such as sorbitol xylitol, may also cause gas in some people.
If you chew gum frequently, try reducing it and see whether your symptoms improve.
5. Stop ignoring constipation
Constipation can contribute to bloating because stool builds up in the bowel, which can leave you feeling full and uncomfortable.
Drink enough water, stay physically active, and include fibre-rich foods in your diet. If you increase your fibre intake, do it gradually, because adding too much too quickly can cause gas and make bloating worse.
6. Ignoring foods that trigger your symptoms
Some foods cause bloating in some people. Dairy products, beans, lentils, onions and some vegetables can trigger gas or digestive discomfort, depending on how your body responds to them.
Pay attention to how you feel after eating different foods. It might help if you keep a simple food diary, as it can help you identify patterns. You don’t need to eliminate an entire food group unless there’s a specific reason to do so.
7. Avoid being sedentary
Spending most of your day sitting down can make it harder to stay physically active. Movement, such as walking, can help support digestion and may ease bloating.
You don’t need to exercise intensely to keep your body moving. A short walk after a meal or taking breaks to move around throughout the day is a good place to start.
A quick note
Occasional bloating is normal. However, frequent or persistent bloating shouldn’t always be dismissed as a result of your lifestyle. If it keeps happening, doesn’t improve or comes with symptoms such as unexplained weight loss, blood in your stool, or ongoing abdominal pain, see a doctor to find out what’s causing it.
The bottom line
Reducing bloating isn’t always about changing what you eat. Your eating habits, daily movement and digestive health can all play a role. Start by identifying the habits that may be contributing to your symptoms and make small changes.
