5 Proven Ways to Fight Bloating
Everyone’s experienced bloating at some point in their lives. Not only is it uncomfortable, but it can affect how your clothes fit and even your confidence. Fortunately, there are many scientifically proven ways to help beat the bloat. Here are 5 proven ways to fight signs of bloating.
1. Know the common culprits
There are certain foods that are commonly linked to bloating and digestive symptoms. It’s worth noting that triggers can vary from person to person, and you don’t have to avoid these foods altogether—you can test each one individually to see which make you feel uncomfortable.
- Apples
- Beans
- Cruciferous vegetables (broccoli, Brussels sprouts, kale, cabbage)
- Dairy products
- Lettuce
- Onions
- Peaches and pears
Summary
Common foods linked to bloating include apples, beans, cruciferous vegetables, dairy, lettuce, onions, peaches, and pears. Test these foods one at a time to identify your personal triggers.
2. Watch your fiber intake
While fiber is essential for health, too much can cause gas and bloating. Gut bacteria ferment fiber at the end of the colon, producing gas as a by-product.
Legumes (beans, lentils) and whole grains are frequent culprits. If you eat these often, try cutting back to see if your bloating improves.
Summary
Certain high-fiber foods—especially legumes—may trigger bloating. Moderation can help ease symptoms.
3. Cut back on sugar alcohols
Sugar alcohols (sorbitol, mannitol, xylitol) are low-calorie sweeteners found in sugar-free foods and gums. Like fiber, they ferment in the colon, producing gas and bloating when consumed in large amounts.
Summary
Sugar alcohols are common in sugar-free products. Limiting them can reduce bloating.
4. Try a digestive enzyme
Digestive enzyme supplements can provide immediate relief by breaking down hard-to-digest carbohydrates:
- Lactase: breaks down lactose for those with lactose intolerance
- Alpha-galactosidase (Beano): helps digest complex carbs in beans, vegetables, and whole grains
Summary
Enzyme supplements like lactase and Beano can quickly alleviate bloating caused by lactose or certain vegetables and grains.
5. Rule out intolerances or allergies
Food intolerances and allergies affect up to 20% of people and can cause gas, bloating, and other digestive symptoms. Common triggers include:
- Lactose: the sugar in dairy products
- Fructose: found in sweeteners (honey, agave) and fruits like cherries, pears, and watermelon
- Wheat/gluten: present in breads, pastas, and cereals
Summary
If you suspect an intolerance or allergy is behind your bloating, consult your doctor for proper testing and guidance.
