Published on: 7/4/2025
What dietary changes help with reducing bloating?
To reduce bloating, consider trying a low-FODMAP diet and avoid foods that cause gas. It's also helpful to eat slowly and in smaller portions.
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Explanation
Bloating can be uncomfortable, but certain dietary changes might help. One effective approach is the low-FODMAP diet, which limits foods that are hard for some people to digest. These include certain fruits, vegetables, dairy, and wheat products. By reducing these foods, many people find relief from bloating.
Here are some steps you can take:
- Low-FODMAP Diet: This diet limits foods like beans, lentils, certain fruits (like apples and pears), and some vegetables (like broccoli and cabbage) that can cause gas and bloating.
- Eat Slowly: Eating too quickly can cause you to swallow air, which might increase bloating.
- Smaller Portions: Eating smaller meals more frequently can help your digestive system process food more easily.
These changes can help reduce bloating, but it's important to find what works best for you. If bloating continues, consider speaking with a healthcare professional for further guidance.
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(References)
- Serra J. (2022). Management of bloating. Neurogastroenterology and motility, 35143108.
- Lacy BE, Cangemi D, & Vazquez-Roque M. (2021). Management of Chronic Abdominal Distension and Bloating. Clinical gastroenterology and hepatology : the official clinical practice journal of the American Gastroenterological Association, 32246999.
- Pessarelli T, Sorge A, Elli L, & Costantino A. (2022). The low-FODMAP diet and the gluten-free diet in .... Frontiers in nutrition, 36424920.
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