5 simple ways to beat belly bloat

We all want to enjoy our meals, whether it’s a family celebration lunch or quiet dinner at home. But after a lot of eating and drinking, you may start to feel uncomfortably full. Your belly may feel tight or swollen—like your clothing has shrunk a size or two. You may start burping or need to pass wind. You may even experience stomach cramps, heartburn, or hiccups as your body tries to get rid of excess gas in your digestive tract.

In other words, you may be bloated.

Sometimes, a health condition can cause bloating, such as irritable bowel syndrome, lactose intolerance, or gastroesophageal reflux disease (GERD). If you regularly bloat after eating or if you have other symptoms such as abdominal pain, diarrhea, vomiting, weight loss, or blood in your stool, get in touch with a healthcare provider.

But most commonly, bloating is caused by too much gas—and there are simple strategies to help prevent it from happening. Consider trying these tips, so your next meal is a worry-free one.

Slow down and chew thoroughly

Although you might be eager to eat, doing it quickly can lead you to a bloated belly. “A lot of people don’t chew their food as well as they are supposed to, and that means it won’t digest as it should,” says Nicole Fearing, MD, a bariatric and general surgeon in Overland Park, Kansas. You’ll also swallow more air when you eat fast, which contributes to bloating.

Watch portion sizes

It stands to reason that the more you eat, the fuller your belly will be. “Studies show that serving sizes have a lot to do with bloating,” says Dr. Fearing. “If you can work on controlling serving size and eating smaller portions you won’t mindlessly eat when you don’t need it.” Fearing also suggests sitting down at parties to eat and serving yourself on a smaller plate.

Have a plan

“Bring your own healthy foods and appetizers whenever possible,” if you’re going out, says Fearing. “You’ll be less likely to reach for unhealthy foods.”

Another strategy? Decide ahead of time how much bread, dessert, and alcohol you’ll enjoy. Giving yourself limits puts you in control and gives you a goal to work toward. You’re more apt to leave a gathering without the bloat.

Avoid food triggers

While we all have different triggers, cruciferous veggies like broccoli and Brussels sprouts are well-known for bringing on gassiness.

Be aware of other potential bloating foods as well. “People tend to know what their triggers are,” says Fearing, “but for most people, processed foods and refined sugars are going to be triggers whether they realize it or not.” She adds that if you eat more of these trigger foods than usual or aren’t used to eating them, you can become bloated.

Control the bubbles

Whether it’s seltzer, sparkling cider, soda, or another carbonated beverage, bubbles in your drink can lead to bloating in your belly. “If you can stay away from carbonation, that’s a really good tactic,” says Fearing. “And drink plenty of water. It helps flush your system.”