8 Strategies to Avoid and Relieve Bloating

Lisa Nelson, RD, LN | June 29, 2015

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All of us know that uncomfortable bloated feeling now and then. Our waistline expands and our clothes get tighter. It’s not that we’ve gained weight, or even that we need to do more sit-ups, but rather that our digestive system is gassy and full.Registered dietitian nutritionist Felicia D. Stoler, DCN, is the author of “Living Skinny in Fat Genes," and she tells us how to combat that bloat!

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Don't overeat

When you eat large quantities, your stomach becomes so distended that you need to loosen your pants. It also puts pressure on your lower esophageal sphincter, which causes the burping. Avoid the bloat and stop before you’re stuffed!

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20 minute waiting rule

Twenty minutes - that’s how long it takes for satiety to kick in. If you feel full after 20 minutes, push away from the table and put the leftovers in the refrigerator.

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Carbs are okay

Make sure your meal includes carbohydrates - not pure fat and protein. Rich, fatty meals can make you feel bloated because they take longer to be digested. It’s all about portion control!

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Avoid creating gas in the abdomen

Chewing with your mouth open, using a straw, chewing gum, sucking on hard candy and drinking carbonated beverages can create gas in the abdomen from breathing in too much air. These few things create extra opportunities for more air, so try to avoid them.

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Avoid artificial sweeteners

Some people may have trouble digesting non-nutritive sweeteners, especially the sugar alcohols such as sorbitol, maltitol and xylitol. Sugar alcohols can be found in a variety of candy, gum, ice cream, baked goods, or anything with artificial sweeteners.

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Load up on prebiotics

Prebiotics feed the gut friendly bacteria (probiotics) to support a healthy digestive balance. You can get prebiotic benefits from asparagus, garlic, leeks, onions, berries, bananas, tomatoes and more!