Limit your sugar intake, especially in dairy products ![]() Therefore, to prevent excess water retention and bloating, avoiding salty foods is vital. Foods high in sodium can lead to salt and water retention, and a 2019 study linked high-sodium diets to more bloating. Avoid salty foodsĪccording to the FDA, over 70% of sodium intake comes from prepackaged and prepared foods. So what you eat with those high-fiber foods may matter. It's also worth noting that a high-fiber, protein-rich diet has been shown to cause more bloating than a high-fiber, carb-rich diet. "If you notice that you have an increase in cramping or gassiness, then you may want to limit your intake of these foods." Rather, be aware of how your symptoms are affected by them," says Houghton. "Since these foods are healthy and high in fiber, don't automatically avoid them. Houghton, MD, FACG, the senior Medical Director of gastroenterology at South Ohio Medical Center. You should also be cautious about eating certain fiber-rich foods as they can cause bloating and cramping for some, says Jesse P. However, before you start gorging on lentil soup, know this: If you're not used to eating loads of fiber, you should gradually add these foods to your diet in order to avoid an upset stomach. The American Heart Association Eating Plan recommends 25 to 30 grams of fiber a day. One way to reduce bloating is to include more fiber in your diet from fiber-rich foods like whole-wheat bread, legumes, fruits, and vegetables. Here are some remedies you can try at home to prevent a bloated belly. However, bloating doesn't have to be a common issue and luckily there are ways to reduce it by making different lifestyle choices. According to a 2008 population-based study, 19% of questionnaire responders experienced bloating, with more women than men reporting the condition. Gender may also have something to do with it. ![]() If you're bloated, it's likely the result of gas and air trapped in the GI tract, which can come from the food you eat or by swallowing too much air from excessive gum chewing or smoking. Having a full belly can be uncomfortable, but luckily there are ways to reduce it. If you ever had trouble zipping your pants up after eating, chances are you're probably bloated.
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