One day your favorite jeans fit fine. The next, you have to lie down to button them. What gives? It’s doubtful you gained weight overnight. Most likely, you’re bloated. There’s no denying stomach bloating is uncomfortable, but thankfully, it’s typically temporary. There a few things you can do to help keep the bloat at bay.
Causes of Belly Bloat
Water retention is often the scapegoat for bloating. And while it may be at fault sometimes, there are more common causes of a swollen stomach.
Excess Gas
The simple act of eating causes stomach gas. While you can’t ditch food altogether, a few changes might help. The three main culprits of excess gas are:
- Artificial sweeteners. Your gut bacteria have a tough time breaking them down.
- Dairy products. Lactose intolerance could be part of the problem.
- High-fiber foods. Your body needs a lot of fiber, but too much at once can cause problems. Add it to your diet gradually.
What to Do
- Eat slowly, and chew your food well to reduce the amount of air you take in.
- Eat smaller meals and healthy snacks (aka portion control) throughout the day instead of three big meals. It takes a while for food to make its way through the GI tract. Overloading it can cause gas and bloating.
- Move often. Exercise, take short walks or clean the house. Movement keeps your GI tract flowing smoothly.
Constipation
When you have trouble with bowel movements, stool can build up in the colon and cause bloating.
What to Do
- Drink more water.
- Exercise often.
- Increase your fiber intake gradually.
Hormones
Hormone changes during your period, pregnancy or menopause can cause bloating.
Digestive Disorders
Major bloating that comes with a change in your bowel movements could be a symptom of a more serious problem, such as celiac disease or irritable bowel syndrome.
When to Call Your Doctor
If you feel bloated every so often or after you eat certain foods, you don’t need to see your doctor unless you’re really uncomfortable. If the bloating is excessive, doesn’t go away after a few days, or comes with constipation, diarrhea and/or pain in the GI tract, call your primary care doctor.
Explore More
Constipation: The Ins and Outs
The Scoop on Poop: A Different Way to Track Your Digestive Health
Related Articles
November 7, 2024
10000 Steps Good Enough
How many steps did you log today? It’s a popular question, and the gold standard answer is 10,000. Yet, depending on your health goals, you may need to pick up the pace.
June 1, 2019
5 Day Meal Prep
Who says eating healthy has to be difficult? One of our Registered Dietitians shows us how easy it can be to prep lunches for a busy week.
June 1, 2019
5 Foods With Health Benefits
Dark ChocolateBoost your mood and your memory (think antioxidants) by savoring dark chocolate. It may also help your heart health. Just 1 oz. is all it takes...
December 9, 2019
5 Free Indulgences
Are you ready for the hubbub of the holidays? The season’s festivities are always fun, but they can also wear you down. If your holiday spirit needs rechargi...
June 1, 2019
5 Minutes to a Happier You
Feeling stressed, angry or anxious? Head to the great outdoors. A new study has found that a five-minute walk can work wonders for your mood.The more natural...
July 27, 2022
5 Must Have Nutrients
Vitamins and minerals do a body good, but who has time to figure out which foods offer what benefits? This short list of five essential nutrients, opens new ...