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.

Have you ever wondered why, despite following every celebrity diet program known to man and trying every kind of workout, you couldn't shake the excess pounds off, or why they keep on coming back? Why you can’t yank your favorite pair of skinny jeans past mid-thigh, when they used to fit you like a glove? Chances are, your bad habits are sabotaging your goal of having a beach body. If you don’t like what the scale tells you, don’t blame it. If your jeans give you a muffin top, don’t blame them.

Blame these bad habits and break them.

Going on Starvation-Mode - Some people think that eating less, eating like rabbit, or skipping meals is tantamount to weight loss. These are common but wrong perceptions. Skipping meals, especially breakfast, slows your metabolism down and will most likely cause you to snack throughout the day to boost your energy level. Doughnuts, muffins, and other high-calorie, high-fat treats become more appealing when your body is screaming for sugar.

Instead, eat small portions of nutritious foods throughout the day. Not only will they give you the proper nourishment that your body needs to get you through the day, but they will also not make you feel deprived which can lead to overeating and poor food choices.

Not Getting Enough Sleep - When you stay up late for a movie marathon, you would most certainly end up having a bowl of popcorn on your lap, a box of greasy pizza on your coffee table, and a bottle of ice-cold beer in your hand - calorie-packed food that your body does not need before you sleep. Two appetite-regulating hormones are in play when you sleep late - leptin and ghrelin. Leptin is the hormone that stops you from eating while ghrelin tells you when to eat. When you are sleep-deprived, you have less leptin and more ghrelin. And you end up storing extra pounds in your body. Did I mention that your body burns calories during sleep?

Eat-And-Run - In the 21st century, we expect everything to be fast. Fast cars, quick delivery, high speed Internet connection, and of course, fast food. We live in such a fast-paced world that we don’t even have the time or patience to sit down, have a decent meal, and actually savor it. We just like to grab whatever is easily available and eat it as fast as possible. Eating meals should be a pleasurable experience, not merely a basic need to be met. Keep in mind that it takes at least 20 minutes for the stomach to let the brain know that it is full. Cutting your food into small pieces, chewing it at least 32 times before swallowing, and putting down the fork or spoon between mouthfuls are just some of the things that you can do to give your brain some time to catch up with your stomach.


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Size Matters - Since childhood, we were taught to finish everything on the plate before leaving the table. However, food portions in restaurants are getting bigger and bigger. We even have an option to upsize our drinks and fries in fast food restaurants. Food is served on large plates. The bigger the plate, the bigger the food portion is, and more often than not, we tend to eat everything. Sometimes, we eat with our eyes first. And since our eyes and brain cannot tell the difference between a large meal on a large dish and a small meal on a small plate, it’s better to choose the latter one. Also, we should let our stomach and brain tell us when we’re full instead of the amount of food left on our plate. Also, taking big bites or using bigger spoons will just cause you to eat more than what your body needs. Remember: bigger is not always better.

Multi-Tasking - Do you watch TV when you eat dinner? Snack on chips while working on a report or presentation? Drink cans of soda while playing video games? Did you answer yes to any or all of the questions above? And you’re still clueless on why you can’t get rid of the extra pounds?! When you are too absorbed in the latest episode of your favorite soap opera or reality show, you can’t fully concentrate on anything else that you’re doing, including eating. You probably won’t even remember what you ate and how much you've eaten. You pack on the pounds without even realizing it.