13 Reasons You're Bloated (And How To Cure It, Fast)
Ain't nobody got time for bloating.
getty By Jenny Sugar
It's hard to feel confident rocking your fitted workout tank, crop top, or bathing suit if your belly is super puffy. If you suffer from extreme, inexplicable bloating, avoid these common mistakes.
1. Overeating
Whether it's pizza or even something healthy like kale salad, if you eat past the point of feeling satiated, it can be one of the main causes of bloating. And the bloat can last for half a day or more. Practice mindfulness at each meal, eating until you feel satisfied but not stuffed.
2. Eating the Wrong Foods
You know your body best and certain foods can cause bloating. Dairy products, greasy food, gluten, soy, eggs, meat, cruciferous veggies like cabbage and broccoli, garlic, and beans can cause belly bloat. So can eating too much salt or too much fiber.
3. Not Getting Enough Fiber
American diets, especially ones designed for weight loss, tend to focus on getting more protein and eating fewer carbs, so if you find that you're feeling bloated, gassy, and you can't remember the last time you pooped, check your fiber intake! Aim for 25 to 30 grams a day, but as mentioned above, overdoing it can cause bloating. To help you get your daily fill, make sure to get fiber every time you eat, whether it's through veggies, fruits, nuts and seeds, or whole grains.
4. Eating Too Much Sugar
When talking to certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition about belly bloat, I asked, "What about sugar?" She explained, "In your GI tract, there are trillions of bacteria that usually help with health, but these bacteria consume the sugars in your foods and can increase gas production and bloat." Try cutting down on sugar and see how you feel.
5. Eating Too Fast
Slow down! Inhaling your food can cause bloating in two ways. One, you swallow more air, and two, it doesn't allow your brain to realize you're satisfied so you end up overeating. You can prevent eating too fast by not eating in front of a screen, putting your fork down between bites, and stopping after eating half your meal to take a five-minute break.
6. Not Drinking Enough Water
If you're not drinking enough water each day, constipation could be the reason you feel bloated. And we're talking plain water, as sugary lemonade, soda, sports drinks, and sweetened tea can cause bloating.
You don't need to go nuts and drink a gallon of water a day, but aim for around 60 to 80 ounces daily. Drinking a big glass right when you wake up can get things moving right along (if you know what we mean), which can prevent bloat the rest of the day. And keeping a reusable water bottle on hand will encourage you to sip all day.
7. Too Much Stress
Stress can mess with your gut — or microbiome, more specifically — which can set off a domino effect in the rest of your body, and bloating is one symptom. Find ways to relax and find peace in your day whether it's through scheduling some me time, working out, going for a midday walk, meditating, de-stressing yoga, reading a funny book, or spending time with your pet or BF.
8. Drinking Carbonated Beverages
We love La Croix and Pelligrino with fresh lemon slices, but all that carbonation has to go somewhere . . . and that somewhere is your gut. Cut back on the cans and you might find your bloat disappears.
9. Eating All Day Long
Experts have recommended in the past to eat every two to three hours to boost your metabolism, but if that means you're eating from the moment you wake up until the second you slip under the covers, eating all day long could be the cause of your belly bloat.
Giving your digestive system a rest by practicing intermittent fasting could be the answer to your debloating prayers. Try eating from 11 a.m. until 7 p.m. so you have time to digest before heading to bed.
10. Your Period
PMS and your period are another cause of bloating. You'll know your cycle is the culprit when you feel fine the rest of the month. Sip tea, exercise if you feel like it, don't eat tons of sugar (This may be impossible, we know!), and drink lots of water to alleviate digestive discomfort. We also give complete permission to wear loose pants.
11. Taking Antibiotics
Antibiotics can wipe out both the bad and the good bacteria, creating an imbalance in your body, causing a slew of issues — digestive problems and bloating included. Taking probiotics daily can help! Go for a pill or eat fermented, probiotic-rich foods like kombucha, kimchi, and sauerkraut.
12. Not Exercising Enough
Daily physical activity can prevent constipation that causes uncomfortable bloating, so aim for at least 20 minutes a day, even if it's just a walk or a home bodyweight workout.
13. Drinking Alcohol
Alcohol is another cause of bloat since it leads to dehydration, which as mentioned above, can result in water retention. The sugar in wine and mixed drinks, and the gluten in beer, can also cause digestive issues. For your health and your belly's sake, stick to one alcoholic beverage a day (or less!), and follow it with a huge glass of water.