Diet habits and bloating causes: It's all about how and what you eat

Diet tips to prevent bloating: Beans, lentils, onions, broccoli, cauliflower, and fizzy drinks can all make your tummy swell. "Some people also have trouble digesting certain foods, like milk or wheat (Image: Pexels)

If you constantly have a heavy, stretched, or tight stomach, even when you haven’t eaten much, it can be bloating. While it is usually harmless, it can be uncomfortable. The causes include how and what you eat.

Bloating is usually linked to how your body is digesting food or how much gas is trapped in your system, says Dr Vishal Khurana, Director of Gastroenterology, Metro Hospital, Faridabad. He adds, “It sounds simple, but a mix of habits, food choices, and even stress or hormones can all play a part,”

Causes of bloating

Says Dr Khurana, "If you’re eating too fast, you’re probably swallowing extra air — and that air goes straight to your stomach. Many of us don’t realise that we’re eating too quickly or not chewing properly, especially during rushed meals. That alone can cause bloating."

Also read | Bloating remedies: Keep your digestive system healthy with these 10 daily habits

Then there are gas-producing foods. Beans, lentils, onions, broccoli, cauliflower, and fizzy drinks can all make your tummy swell. "Some people also have trouble digesting certain foods, like milk or wheat. In lactose intolerance or celiac disease, bloating is a common symptom,” the expert informs.

Additionally, conditions like Irritable Bowel Syndrome (IBS) and constipation are also big triggers. “IBS is common and can cause bloating along with cramps and irregular bowel movements. Constipation, on the other hand, traps waste — and with it, gas. Women may also notice more bloating before or during their periods due to hormonal shifts,” says Dr Khurana.

How to prevent bloating

Dr Khurana suggests the following easy lifestyle fixes to keep bloating at bay

• Eat slowly and chew well: Take your time while eating your food, the slower you eat, the less air you swallow, and the better your food gets digested.

• Spot your food triggers: Notice how your body reacts to certain foods, dairy or gluten. If something consistently makes you feel bloated, try cutting it back.

• Drink enough water: Staying hydrated, helps your digestion move along smoothly. Aim for regular sips through the day, not just at meals.

• Move your body: Light exercises, even a 15 minute walk after meal, can help release that gas and improve bowel movements.

• Opt for smaller, more frequent meals: Big meals can overload your system, eating smaller portions more often puts less pressure on your stomach.

• Cut down on fizzy drinks and chewing gum: Both can cause you to swallow air, which builds up in your gut and makes you feel puffed up.

Bloating, in most cases, improves once you adjust your diet and habits. But there are a few red flags to watch for. “ If you notice things like unexplained weight loss, vomiting, severe tummy pain, blood in your stool, yellowing of the skin or a belly that’s growing quickly, don’t  ignore it.” warns Dr Khurana. These may point to more serious issues that need medical care.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.