Feeling Bloated? Here’s Why.

By Lizzie Streit, MS, RDN, LD 

There are many reasons why you may feel bloated. But regardless of the reason, it can be a really uncomfortable feeling. 

Dietary habits and certain foods are the most common causes of bloating, but sometimes it can be the result of a gastrointestinal issue or other disease. If you’ve ruled out a medical condition, you may need some tips for reducing bloating related to your diet. 

Here are some of the main reasons behind bloating and suggestions to fix it.  

1 – Eating too much salt. 

Getting too much salt causes the body to retain water, leading to feelings of bloating and puffiness. If you think this may be the cause of your bloating, experiment by ditching the salt shaker at meals. In addition, pay attention to the sodium content of foods you purchase. Choose reduced sodium options of foods like broths, soy sauce, and other condiments that tend to contain a lot of salt. 

2 – Eating too fast. 

When you eat meals too quickly, your body may not have time to catch up and realize that it’s full. This can often lead to overeating and uncomfortable bloating as a result. If you struggle with slowing down your meals, try reducing distractions while eating. Focus on taking one or two bites per minute, chew more slowly, and set your fork down in between bites.  

3 – Drinking carbonated beverages. 

While enjoying a sparkling water from time to time is a great way to mix up your beverage choices, too many La Croix waters or similar drinks can lead to bloating. This is because carbonation can cause gas to build up in your stomach, and drinking too much beer or soda can have the same results. If you feel bloated after a carbonated drink, limit how often you have them. 

4 – Feeling constipated. 

Irregular bowel movements can also cause bloating. If you’re not eating a healthy diet, you may feel constipated more often than you’d like. To help relieve constipation, stay hydrated, increase your activity level, and incorporate fiber-rich foods, such as beans, fruits, vegetables, and seeds, in your meals. However, don’t increase fiber too fast, or you may just make the problem worse! 

5 – Using straws. 

Sipping a drink through a straw can actually cause you to take in air and fill up your digestive system. The pressure of the gas on your intestines may then lead to uncomfortable bloating. If you recognize a pattern of bloating after using a straw, skip it next time. 

6 – Eating gas-producing foods. 

Some people may feel gassy and bloated after eating foods with carbohydrates known as FODMAPs. These foods include garlic, pears, peaches, artichokes, broccoli, beans, milk, and other foods. While not everyone is sensitive to them, limiting consumption of these foods may help prevent bloating after meals. 

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