Learn the Facts and Hacks of Fighting the Bloat

There are many common causes of bloating. The main ones are sugary foods, constipation and a high fiber diet. Here are 10 facts and hacks for tackling bloating.

High Fiber Diets

It has always been known that foods such as bran flakes, oatmeal, whole wheat spaghetti, pears, apples and beans are crucial for good health, and may prevent some gastrointestinal issues. However, too much fiber can also cause bloating. Fiber cannot be digested in the human intestine, which means fiber rich foods cause bloating due to the bacteria in the colon.

You should still consume fiber, but take a look at your diet and see where fiber intake can be lowered. Start by eating a small amount of fiber, and then gradually add more into your diet to see how much your body can tolerate.

Sugary Foods

Sugar is a culprit for many people. Sugary items such as soda, fruit juices, cookies and other snacks can lead to bloating. Sugar does not digest in the intestine, which leads to bacteria in the intestines.

Lowering your sugar intake will help with bloating if that is the root cause. Bloating is a main symptom for those who suffer from various food allergies or intolerances, such as sucrose intolerance.


Bloating can also result from smoking. This happens due to inhaling more air than usual, which leads to a build-up of gas inside the esophagus, colon or stomach.

Kicking smoking to the curb can not only reduce bloating, but can cut down your cancer risk.


When suffering from constipation, your belly may feel tight. This happens when gas forms as a by-product of digestion and gets trapped by slow moving stool, which keeps building up until you feel bloated.
Changing eating habits by adding some fruits and vegetables can improve constipation. Increasing water intake can also do the trick.

Splenic-Flexure Syndrome

When air gets trapped in the bends in the colon next to the spleen, it is known as splenic-flexure syndrome. This is a painful condition, especially on the upper left side of the abdomen, which can sometimes feel like a heart attack. Bloating is the most common symptom of this disorder.

With this disorder, it is beneficial to avoid any foods that will cause gas. Try decreasing consumption of processed foods, beans, cabbage, broccoli, apples, peas and prunes.

Acid Reflux

If you are someone who feels bloated in the upper portion of your belly after eating a meal, burp excessively within an hour of eating or feel nauseous after eating, you may have a condition called acid reflux. This happens when stomach acid, food and digestive juices flow back into the esophagus.

Decreasing consumption of fizzy drinks can relieve some of the discomfort. Antacids will also relieve the pressure in the belly.

Celiac Disease

Most people are familiar with Celiac disease, an autoimmune disorder where the ingestion of gluten leads to damage in the small intestine. This disease has gastrointestinal manifestations that can include bloating and constipation.

The most logical thing to do is to stay away from wheat, rye and barely. However, many people do not even realize they have Celiac disease. If you are suffering from chronic bloating and constipation, it is beneficial to ask your doctor to run a blood test to rule it out.

Irritable Bowel Syndrome

Those who experience Irritable Bowel Syndrome have cramping and abdominal pain that is also present with a change in bowel movements and a normal bowel structure. Stress and an infection in the intestine can trigger IBS.

The best thing for IBS is to avoid foods that have caffeine and avoid consuming large amounts of foods in one sitting.


Diverticulosis is the formation of abnormal pouches within the bowel wall. The pouches can also appear throughout the gut. However, they are mainly present in the colon.

This is not a serious condition unless the pouches begin to perforate or bleed.

Crohn’s Disease

This disease is a serious inflammatory bowel disease, which can occur throughout the gastrointestinal tract. However, it is mainly found in the intestines. The most common symptoms of Crohn’s disease are abdominal pain and bloating.

Crohn’s disease can lead to several complications, such as colon cancer, liver damage, gallstones, blood clots and more.

Bloating can be debilitating. It can wreak havoc on your health until you get to the root cause.

Photo Credit: www.bustle.com

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