Bloating is when intestinal gas doesn't get passed out by belching or flatulence (passing gas). It's a very uncomfortable feeling but can and sometimes can be relieved by having a bowel movement or passing gas. There are steps to take in order to prevent bloating which are avoiding smoking, avoiding or cutting down fatty foods intake and certain foods such as beans and cabbage.

Majority of fast foods entrées like burgers, chips, fried chicken and deep-fried such as doughnuts. These foods cause bloating because it takes the stomach much longer to break down the fats and properly digest them. This extra time allows gas to build up thus causing bloating.

High-sodium foods cause the body to retain water, which leads to a bloated feeling. Sodium can show up in some unlikely sources, especially in processed foods.

Spicy foods have been shown to stimulate the release of stomach acid, which causes stomach irritation. Limiting the use of black pepper, nutmeg, cloves, chilli powder, curry, onions, garlic, mustard, BBQ sauce, horseradish, tomato sauce and vinegar will help in avoiding bloating.

Some vegetables produce more gas than others and everyone is different with their ability to absorb and tolerate gas. If sensitive, limiting the intake of gas-producing vegetables such as baked beans, broccoli, Brussels sprouts, cabbage, cauliflower, lentils, Lima beans, onions and peppers will be helpful.

From sodas to fizzy mineral water will cause bloating because the carbon dioxide trapped in the bubbles creates gas in the stomach. Others like alcohol, caffeinated drinks, coffee, tea, hot chocolate and some fruit juices are high in acid which can irritate your GI tract, resulting in swelling and bloating.

Artificial sweeteners such as aspartame, saccharin, sorbitol, xylitol, maltitol, cyclamates and sucralose increases bloating, these are often found in diet drinks, sweets, cookies, energy bars and chewing gums. It lingers in the stomach because artificial sweeteners are indigestible and after build-up it acts as a platform for the fermentation of bacteria leading to production of gas.

Lactose-intolerance is relatively common, especially among people of Asian, African and Southern European descent and it causes bloating. The lactose that is not completely digested will pass to the colon where gas is produced by the bacteria trying to break it down. Consulting a dietician to ensure adequate consumption of other calcium-rich foods is very advisable.

Like lactose-intolerant, fructose-intolerant is basically the indigestion of sugar. It is noticeable when someone has an excess gas after eating fruit. Choosing a lower-fructose fruits, like sweet melon and apricots, instead of high-fructose fruits like apples and bananas is advisable. It is also best to eat fruit separately from a meal - either 30 minutes before or at least two hours after.

Most starches, including potatoes, corn, pasta and wheat produces gas as they are broken down in the large intestine. Rice can be a good substitute for Starches. Also, beware of refined grains like white flour that's often used in white bread, cake and biscuits. Not only do they offer little nutrition, they can also cause water retention, bloating will be the result.

Chewing gum makes someone to swallow air which then gets trapped in the belly, causing pressure, bloating and gas. It also has artificial sweeteners which can aggravate bloating.

These fruits contain fiber which is an excellent source of soluble fiber, but they can also upset someone with a sensitive tummy. Avoiding them is not recommendable, eating half or a quarter of these fruits or peeling them first is highly recommended to avoid bloating.

Beans contain oligosaccharide, a type of sugar which is not normally digestible by our bodies. When it reaches the large intestine, the bacteria eat it up and the byproduct is gas. Consuming small amounts of beans along with easily digestible whole grains such as rice or Quinoa will be very helpful.

These highly nutritious veggies are often avoided because of the odoriferous outcome. The reason these veggies cause gas is due to raffinose. This foods produces a sugar named raffinose, it goes undigested until it reaches the large intestine, where it's fermented by methane-producing bacteria. Eating them in moderation and with other foods should help to prevent a bloated stomach.

Wheat and wheat-products can cause some people to have gas build-up. Minimizing consumption of wheat items like Bagels, Breakfast cereals, Whole grain breads, Whole wheat flour and Pastries is highly recommended.

Acidic foods such as tomato and tomato products, white/red vinegar and citrus fruits such as apples, cherries, grapes, pomelos, orange, lemon, lime, and pineapple which are extremely acidic causes the stomach to react by building gas.

Aside from following the simple steps in avoiding bloating, below are additional steps in avoiding it.