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Diet Tips for Bloating

Bloating, which is caused by an accumulation of gas in the stomach and intestines, is both uncomfortable and unattractive. Certain foods contribute to belly bloat while others actually assist the body in ridding itself of the excess air. According to Michael Jensen, M.D., endocrinologist and obesity researcher at Mayo Clinic, "Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating." By making some adjustments to your diet, you can ease, or even avoid that bloated feeling.

  1. Drink More Water

    • Although it might seem counterproductive, drinking water is necessary to beat bloating. The water will flush fluids and toxins out of your system. According to Jethro Kloss in his book, "Back to Eden," adding juice from fresh lemons to your water will further reduce bloating. "Due to the digestive qualities of lemon juice, symptoms of indigestion such as heartburn, bloating and belching are relieved. By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently, thus controlling constipation and diarrhea." Lemons contain beneficial digestive enzymes and electrolytes.

    Consume Sufficient Fiber

    • According to eHealthMD, "Fiber is a special type of carbohydrate that passes through the human digestive system virtually unchanged, without being broken down into nutrients." This makes fiber invaluable to the digestive process. Fiber keeps the contents of the intestines moving and thus eliminates constipation, which may lead to bloating. The average person should consume between 25 to 30 grams of fiber per day. Good sources of fiber are whole grains, legumes, fruits and vegetables.

    Eat Smaller Meals

    • Eating five to six smaller meals instead of three larger ones will help prevent overeating, as well as maintain blood sugar levels. Eating quickly and irresponsibly is easy to do when blood sugar drops. This can lead to bloating. According to Dawn Jackson Blatner, RD, a Spokesperson for the American Dietetic Association, "Eating quickly and not chewing your food well can cause air swallowing that leads to bloating." Eating smaller meals more frequently will not only prevent severe hunger but the body will not have to work so hard to digest large amounts of food at one time.

    Avoid Carbonation and Chewing Gum

    • Although carbonated drinks may seem harmless--especially those that do not contain calories--they are actually big culprits for bloating. The fizz can lead to a distended stomach because it traps gas. Chewing gum is another potential bloater. The chewing can lead to the swallowing of air, which gets trapped in the stomach and causes bloat.

    Drink Tea

    • Teas that contain peppermint, ginger, or chamomile can bring relief when suffering from a bloated stomach. According to Ronald Hoffman, M.D., director of the Hoffman Center for Holistic Medicine in New York City, "For on-the-spot relief, try a cup of peppermint, chamomile or fennel tea. These herbs help relieve gas."

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