To avoid bloating, focus on easily digestible foods like lean proteins (chicken, fish), low-FODMAP veggies (carrots, spinach, cucumbers, zucchini), berries, bananas, and fermented foods (yogurt with probiotics) for gut health, while opting for gluten-free grains (rice, quinoa) and digestive-enzyme-rich fruits like pineapple and papaya. Hydrating options like cucumber, celery, and melon also help, as do herbs like ginger and fennel for flavor without gas.
Foods less likely to cause gas include:
Eat consciously.
Not only does fibrous produce help aid digestion, but foods like potassium-rich bananas and hydrating watermelon help flush out belly-bloating sodium. Papaya contains high levels of essential digestive enzymes that break down protein to aid digestion, which helps you feel less full.
For instant bloating relief, try movement like walking or yoga poses (Child's Pose, Happy Baby), applying gentle abdominal massage or heat, drinking warm water with ginger/peppermint/chamomile tea, or using over-the-counter gas relievers with simethicone (Gas-X) or antacids. These methods help relax muscles and encourage trapped gas to pass, alleviating discomfort quickly.
Yes, bloating can cause dizziness through mechanisms like increased abdominal pressure affecting blood flow, vagus nerve stimulation from discomfort, dehydration, or underlying issues like acid reflux or anxiety, creating a connection where digestive distress (gas, bloating) leads to lightheadedness or vertigo. While not a direct cause, digestive issues, dehydration, or low blood sugar can worsen dizziness, and conditions like IBS or gastroenteritis can present with both symptoms.
More serious disorders that may cause bloating are:
Signs and Symptoms of Stomach Cancer
To get unbloated in 5 minutes, try quick fixes like a brisk walk, gentle yoga poses (Child's Pose), massaging your abdomen clockwise, applying warmth with a hot pack, drinking warm water with lemon/ginger, or taking gas relief medicine like simethicone, which all help release trapped gas and stimulate digestion.
I'm a gastroentologist and these are considered low forward map vegetables which means they are generally better tolerated by people who bloat easily and these include carrots, potatoes, spinach, kale, eggplant, bell peppers, green beans, arugula, lettuce, olives and cucumbers which is technically a fruit.
The best bread for gas and bloating is highly personal. However, if your symptoms are caused by FODMAPs or gluten, breads such as sourdough and rye that go through a fermentation process are good options. The fermentation process helps reduce FODMAPs and gluten in these breads making them more digestible.
Bloating is a common digestive issue that can affect individuals of all age groups, but unfortunately, it gets a lot more common with age. A bloated stomach refers to feeling fullness and discomfort in the abdominal area due to excessive gas or fluid accumulation.
Lean meats like chicken and fish can help reduce gas and bloating. Vegetables such as carrots, spinach, and zucchini are low in carbohydrates and unlikely to cause gas. Fermented foods like yogurt and sauerkraut are good for gut health and can reduce gas.
Main meals and snacks
Beans. It's hardly a surprise to see beans atop the list of bloat-causing foods. After all, the legendary powers of this legume have even captured the attention of lyricists: Beans, beans, the musical fruit… Science is behind that tune, explains Czerwony.
Yes, magnesium can help with bloating and digestion in several ways. Millions of people struggle with digestive discomfort, including bloating and constipation. Some types of magnesium have a laxative effect, and it can support digestion in other ways as well.
Bloating is a sign of excess gas or fluid in the digestive system, often from swallowing air, eating gas-producing foods (like beans, dairy, or gluten), constipation, food intolerances (lactose, fructose), or conditions like Irritable Bowel Syndrome (IBS) or SIBO. It can also signal more serious issues like celiac disease, gastroparesis, or gynecological problems, but usually results from dietary habits or common digestive issues.
Post-meal bloating occurs when your digestive system struggles to process food efficiently, leading to gas production, fluid retention, or delayed stomach emptying.
Avoid carbonated beverages. Soda and other carbonated beverages introduce excess air into the digestive system, which leads to more bloating and gas. Instead, drink still or flat water or try peppermint, chamomile or ginger tea after meals, which can help promote digestion and soothe your gut.
Weight gain in the upper stomach area can be caused by several factors. One key factor is stress, which can lead to the release of a hormone called cortisol. High levels of cortisol can cause fat to be stored in the upper stomach area. Another important factor is genetics.
The short answer is yes, it can. Coffee is a natural laxative that stimulates the muscles in your digestive system, which can lead to an increase in bowel movements. This can cause the production of gas, leading to bloating and discomfort.
Causes might include: Gas from functional indigestion, food intolerances or irritable bowel syndrome (IBS). Constipation causing a build-up of feces and back-up of digestive contents. Urinary retention causing a build-up of urine.
Dairy: Patients with lactose intolerance should avoid dairy products. Spicy foods: Too much spicy food can upset your stomach, leading to constipation or diarrhea. Fried foods: Fried foods are high in saturated fats, which take much longer to break down in the stomach and slow down digestion.
Mostly, it slows down a bit. The entire process from eating to digesting to moving waste out of the body can take longer than it used to. Certain muscles in the digestive system can also become more lax with age. That means they're not as efficient at keeping food and stomach acid where they belong.