{"id":844290,"date":"2025-04-28T21:12:39","date_gmt":"2025-04-29T02:12:39","guid":{"rendered":"https:\/\/newsycanuse.com\/index.php\/2025\/04\/28\/why-you-feel-bloated-and-what-to-do-about-it\/"},"modified":"2025-04-28T21:12:39","modified_gmt":"2025-04-29T02:12:39","slug":"why-you-feel-bloated-and-what-to-do-about-it","status":"publish","type":"post","link":"https:\/\/newsycanuse.com\/index.php\/2025\/04\/28\/why-you-feel-bloated-and-what-to-do-about-it\/","title":{"rendered":"Why You Feel Bloated and What to Do About It"},"content":{"rendered":"
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FEELING GASSY? OR<\/strong> like your belly is housing a big balloon? You might be bloated. <\/p>\n

Bloating<\/u><\/a> happens when your abdomen feels tight and full, and it\u2019s usually caused by gas<\/u><\/a> or constipation<\/u><\/a>, according to Johns Hopkins Medicine<\/u><\/a>. It\u2019s a common occurrence\u2014about one in seven Americans feel bloated every week<\/a>, and most don\u2019t seek medical care for it. <\/p>\n

While women are twice as likely to report bloating<\/u><\/a> to their doctors, bloating is also common for men, says Kamal Amer, M.D.<\/u><\/a>, a gastroenterologist at Gastroenterology Associates of New Jersey. \u201cI have plenty of men who present to me for evaluation for bloating.” <\/p>\n

Bloating has several causes, and there are many things that can help relieve bloating<\/u><\/a>. Here\u2019s an overview. <\/p>\n

12 Ways to Relieve Bloating<\/h2>\n

BLOATING CAN BE<\/strong> painful and uncomfortable. Fortunately, there are several things you can do to get some relief: <\/p>\n

Take a look at your diet. <\/strong><\/h2>\n

\u201cDiet plays a huge role in bloating,\u201d Amer says. You could have an underlying gluten insensitivity or lactose or fructose intolerance. <\/p>\n

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He says certain foods, like dairy, wheat, oats, and fruits like apples and apricots, contain molecules that some people struggle to digest, which can cause diarrhea, constipation, and bloating. Cruciferous vegetables, like cauliflower, broccoli, and Brussels sprouts, can also be difficult to digest and cause gas. So can beans and fried foods, Amer says. <\/p>\n

Many of these foods contain FODMAPs, or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are short-chain carbohydrates that the body doesn\u2019t always digest well. Sometimes, going on a low-FODMAP diet<\/u><\/a>, where you avoid dairy, wheat, beans, and certain fruits and vegetables can help, but Amer says it\u2019s difficult to follow. <\/p>\n

To get to the bottom of which foods might cause bloat, Caroline Susie, R.D.N., L.D.<\/u><\/a>, a spokesperson for the Academy of Nutrition and Dietetics, suggests keeping a food journal noting your symptoms after eating, which you can share with your doctor. <\/p>\n

Increase your fiber intake. <\/strong><\/h2>\n

Fiber<\/a> improves digestion and helps prevent constipation and bloating. Susie says men need about 38 grams of fiber a day, but most don\u2019t eat anywhere near enough.<\/p>\n

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Adding more whole grains and fresh fruits and vegetables will increase your fiber intake, she adds. However, your body needs time to adjust, and eating too much fiber too quickly could actually increase bloating. <\/p>\n

\u201cIncrease your intake slowly and be sure to also increase your water intake to avoid any gastric distress,\u201d Susie says. Fiber absorbs water, which softens your stool and keeps your digestive regular. <\/p>\n

Fiber supplements can help, too, Amer says. Look for ones containing psyllium husk or methylcellulose, and slowly introduce them. Taking too many fiber supplements too often can increase bloating and discomfort. <\/p>\n

Pay attention to what medications and supplements you take. <\/strong><\/h2>\n

Medications, like antibiotics, iron tablets, and pain medications (especially opiates), can cause bloating and constipation, Amer says. If you\u2019re having these side effects, talk to your doctor. They may be able to prescribe something different. <\/p>\n

Take a look at the supplements you take, as well. Along with fiber supplements, Amer says protein powders often contain lactose or artificial sweeteners, which cause bloating for some people. Creatine<\/u><\/a> can also cause bloating. <\/p>\n

Some probiotic supplements might increase bloating when you start taking them, he says, so it\u2019s best to start with a low dose and gradually increase them. <\/p>\n

Cut back on carbonated drinks.<\/strong><\/h2>\n

Drinking plenty of water is good for your digestive system and can prevent constipation. Just stick to still water. Fizzy drinks, like sodas or beer, are made with carbon dioxide, which can increase gas and bloating, Amer says. <\/p>\n

Get more exercise. <\/strong><\/h2>\n

Exercise increases gut motility, or how well foods move through your digestive system, and helps release excess gas and stool, Susie says. Going for regular walks or just increasing your overall activity will relieve bloating. <\/p>\n

Try some yoga poses. <\/strong><\/h2>\n

Yoga can also get your digestive system moving, Susie says. Specific poses, like child\u2019s pose or happy baby, may help release excess gas, which should reduce bloating. <\/p>\n

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Try diaphragmatic breathing. <\/strong><\/h2>\n

Diaphragmatic breathing, or deep-belly breathing, might help some people with bloating, Amer says. When you activate the diaphragm, it creates a \u201cgentle massaging\u201d sensation for the intestines and stomach and activates the parasympathetic system, which is the body\u2019s relaxation response, according to the University of Michigan Health<\/u><\/a>.<\/p>\n

To try it:<\/p>\n