How to Reduce Bloating
Discover how to reduce bloating. Foods to avoid, eating slowly, probiotics, food intolerances. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 35 years old, 132 lbs
Active woman, 35 years old, 132 lbs
Sedentary man, 35 years old, 165 lbs
Active man, 35 years old, 165 lbs
Understanding Bloating
Bloating results from gas accumulation in the digestive tract. Causes include: eating too fast (swallowing air), certain fermentable foods, food intolerances (lactose, gluten), microbiome imbalance, or digestive disorders like IBS.
Foods That Cause Bloating
Certain foods are more likely to cause gas: legumes, cabbages (broccoli, cauliflower, Brussels sprouts), onion, garlic, carbonated drinks, artificial sweeteners (sorbitol, xylitol), and certain fructose-rich fruits.
The Importance of Chewing
Eating too fast causes air swallowing (aerophagia) and reduces digestion efficiency. Chew each bite 20-30 times, put down utensils between bites, and allow at least 20 minutes per meal.
Probiotics May Help
An imbalanced gut microbiome can cause excessive bloating. Probiotics (supplements or fermented foods) can help restore balance. Lactobacillus and Bifidobacterium strains are the most studied.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Guide to Reducing Bloating
Important: Persistent bloating or bloating accompanied by other symptoms (severe pain, weight loss, blood in stool) requires medical consultation to rule out underlying conditions.
Bloating is uncomfortable but often related to modifiable eating habits.
Main Causes of Bloating
Aerophagia (Swallowed Air)
- Eating too fast
- Talking while eating
- Chewing gum
- Drinking through a straw
- Carbonated drinks
Intestinal Fermentation
- Foods high in fermentable fibers
- Legumes (beans, lentils, chickpeas)
- Cruciferous vegetables (broccoli, cauliflower, cabbage)
- Sweeteners (sorbitol, mannitol, xylitol)
Food Intolerances
- Lactose (dairy products)
- Fructose (certain fruits, honey)
- FODMAPs (multiple foods)
- Gluten (rare without celiac disease)
Foods to Moderate
| Category | Examples |
|---|---|
| Legumes | Beans, lentils, chickpeas |
| Cruciferous | Broccoli, cauliflower, Brussels sprouts |
| Alliums | Onion, garlic, leeks |
| Fructose-rich fruits | Apples, pears, mangoes |
| Beverages | Sodas, beer, milk (if intolerant) |
| Sugars | -ol sweeteners, corn syrup |
Generally Well-Tolerated Foods
| Category | Examples |
|---|---|
| Starches | Rice, potatoes, quinoa |
| Proteins | Meats, fish, eggs, tofu |
| Vegetables | Carrots, zucchini, cucumbers, lettuce |
| Fruits | Bananas, oranges, strawberries, kiwis |
| Herbs | Ginger, peppermint, fennel |
Anti-Bloating Eating Habits
How to Eat
- Eat slowly: at least 20 minutes per meal
- Chew well: 20-30 times per bite
- Small portions: better 4-5 small meals than 2 large ones
- Avoid talking while eating: reduces aerophagia
- Upright position: aids digestion
When to Eat
- Regular times: digestive routine
- Not too late: dinner 3 hours before bed
- Don’t skip meals: prevents overeating at next meal
After Eating
- Light walk: 15-20 minutes
- Avoid lying down: stay upright 30 min
- Digestive tea: ginger, mint, fennel
Probiotics: How to Use Them
Food Sources
- Yogurt (with active cultures)
- Kefir
- Sauerkraut (raw, unpasteurized)
- Kimchi
- Kombucha
Supplements
- Choose studied strains (Lactobacillus, Bifidobacterium)
- At least 1 billion CFU
- Take regularly (4-8 weeks minimum)
- Refrigerate if indicated
Identifying Your Triggers
The best way to identify what bloats you:
- Keep a food diary: note everything you eat
- Note your symptoms: intensity, timing
- Test by elimination: remove one suspect for 2 weeks
- Reintroduce: observe the reaction
- Personalize: only avoid your triggers
When to Consult
- Severe daily bloating
- Unexplained weight loss
- Blood in stool
- Severe abdominal pain
- Recent and persistent bowel changes
Why Voical Can Help You
Identifying your personal triggers is essential. With Voical, easily record each meal and note your symptoms. Tracking allows you to spot patterns: which foods, what amounts, what combinations cause your bloating, to adapt your diet accordingly.