How to Prevent Bloating

How to Prevent Bloating

Bloating after a meal can keep you from fitting into your favorite shirt or jeans.

Also, bloating can severely decrease your energy levels and make you way more self-conscious about your body. So how can you work to reduce bloating and leave a meal feeling confident?

Cut Certain Foods Out of Your Diet

This is one of the more critical points, as there are a great variety of foods that can increase bloating to an unreal amount. Foods that are highly processed can contribute to bloating, as well as foods that are high in fat and sugary. This is because they make it difficult for you to digest, and leave your stomach stuffer for more time. They can also produce gas, which can cause a great deal of bloating as well. Here are a few foods that you should avoid to reduce bloating:

  • fast food like cheeseburgers and chicken nuggets
  • junk food like chips and cookies
  • sugary foods like candy
  • sodas and carbonated beverages
  • fruit juices that are mostly sugar and aren’t 100% juice

This doesn’t mean that you should cut these foods out of your diet entirely; it just means to be conscious of when and how much of them you consume.

Introduce Potassium-Rich Foods to Your Diet

Certain foods are known as anti-bloating foods, and they are known to combat bloating and diminish excess water retention. Try introducing more of these foods to your regular diet, as they can seriously reduce bloating. Here are a few:

  • bananas
  • cantaloupe
  • spinach
  • tomatoes
  • nuts
  • asparagus
  • peppermint
  • parsley
  • ginger

These foods primarily reduce bloating because they contain a high amount of potassium, which balances out sodium. They can also help clean out your digestive tract efficiently. These foods can be combined in meals or used to create other things, such as tea. Peppermint tea, for instance, is a relatively popular option for anti-bloating.

Consume More Probiotics

Probiotics are a type of bacteria that help regulate and stabilize the digestive tract. Simultaneously it reduces bloating by remedying the bacterial imbalance in your system. Medicine and science are becoming more aware of the ways that consuming probiotics can benefit the human body every day. It revolves around the idea that the human stomach and digestive tract is a sort of ecosystem, with both good and bad bacteria. Probiotics fall under the category of bacteria. This principle supports the idea that we must work to maintain our internal ecosystem, and consuming more food with probiotics can help do that. What are some foods that are a good source of probiotics?

  • yogurt
  • kombucha
  • miso
  • sauerkraut


Every year science and medicine intertwine to understand the makeup of the human body to a greater extent. Gut health and maintaining a healthy digestive tract is critical to maintaining an overall healthy body and reducing bloating. It can also help with body image, and allow you to feel your best even after consuming a full and filling meal. For more information on preventing bloating, consult either or


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