How to Avoid Belly Bloat

Belly bloat occurs due to a variety of reasons and can not only look unsightly but also feel uncomfortable. Certain foods and drinks, as well as some general eating and drinking habits, can cause belly bloat. Some health conditions can also be the result of belly bloat. Limiting or eliminating certain foods may help reduce how often you experience belly bloat.

Instructions

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Beans are one type of carbohydrate food that cause bloating.

Reduce the amount of carbohydrates you eat each day. Your muscles store excess carbohydrates as fuel to be used later. However, for every gram of carbohydrates stored, three grams of water is stored with it. This can cause excess fluid retention and result in belly bloat. Unless you are highly active, you don't need to store high quantities of carbohydrates in your system. Reduce the amount of carbohydrates you eat and you will lose the excess water buildup and avoid belly bloat.

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Eating too many raw vegetables can cause gas and belly bloat.

Limit the amount of raw vegetables you eat at one sitting. Raw vegetables are wonderful sources of nutrition, but too much in one day can cause gas and bloating. According to the Mayo Clinic, high quantities of these high fiber foods take a long time to digest and can result in belly bloat. Try eating small amounts of raw vegetables at one time or choose cooked vegetables instead.

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Avoid sugar alcohols which are used in many foods as a sugar substitute. According to the Yale-New Haven Hospital, sugar alcohols are known to cause gas and bloating because they are difficult to digest. Sugar alcohols are used in many processed foods, soft drinks, fruit juices, candy, gum and even toothpaste and mouthwash. They are also found in some foods marked "sugar-free." Sugar alcohols are known by several names, including sorbitol, mannitol, xylitol, isomalt, lactitol, maltitol and hydrogenated starch hydrolysates (HSH).

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Sipping beverages through a straw can cause belly bloat.

Be aware of the things that cause you to swallow too much air. Swallowing air from certain habits or activities can cause too much air in your stomach and result in bloating. Drinking through a straw, talking while eating, chewing gum, sucking on candy and smoking can cause you to swallow excessive amounts of air. People who have acid reflux or gastroesophageal reflux disease (GERD) may also swallow often to keep the back-up of acid from coming up into the esophagus. Try limiting the things that cause you to swallow air and talk to your doctor about medication to treat acid reflux or GERD.

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Too much fried food can cause gas and belly bloat.

Skip fatty and fried foods. Foods that are fried or high in fat take longer for your digestive system to process and cause you to feel full and bloated. Instead, eat foods that are baked, broiled, boiled or grilled.

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Make sure your bloating isn't the result of conditions such as celiac disease, irritable bowel syndrome, lactose intolerance or a gastrointestinal infection or blockage. If you have been watching your diet and bloating and gas persists, see your doctor.