Multiple US Outlets Detail 22 Foods Reducing Bloating Symptoms

Bloating, a common digestive discomfort characterized by a full, tight, and sometimes distended belly, can result from various causes including swallowing air, occasional constipation, overeating, stress, lactose intolerance, hard-to-digest foods, and high sodium intake. Certain foods and beverages are known to cause bloating, including cruciferous vegetables, beans, lactose-containing dairy products, sugar alcohols, sugar-free gum, and carbonated drinks. FODMAPs—short-chain carbohydrates poorly absorbed by some people—are also frequent culprits, with high-FODMAP foods including certain fruits, wheat, onions, and legumes; following a low-FODMAP diet may help alleviate symptoms. Eating practices such as eating slowly, chewing thoroughly, and consuming smaller, frequent meals can reduce air swallowing and gas buildup, helping to prevent bloating. While bloating is typically not serious and tends to resolve on its own, managing diet and eating habits can minimize discomfort and the need for elastic waistbands. Awareness of individual food triggers and adopting appropriate dietary adjustments are key strategies for managing bloating.