19 Tips How to Prevent Bloating & Gas in the Morning & after Meals

Bloating is a common condition when your belly feels swollen after eating. Basically, it is often caused due to excess gas production or disturbances in the movement of the digestive system’s muscles. If you are experiencing the symptoms of bloating, this article may be helpful and can help you prevent this health condition.

19 Tips On How To Prevent Bloating And Gas For Children And Adults

Now, if you want to know how to prevent bloating effectively, read on this article right now and then try to apply one or more of these tips for good. These tips are:

I. Common Causes And Symptoms Of Bloating

Some common causes of bloating include:

• Overeating
• Air swallowing
• Lactose intolerance and other food intolerances
• Irritable bowel syndrome
• Constipation
• Consuming foods that cause bloating and gas

Bloating can cause pain, discomfort,a “stuffed” feeling, and in some cases, it can make the patient’s stomach look bigger. Bloating involves excess amounts of liquids, solids or gas in the patient’s digestive system. Nonetheless, in some cases, bloating is caused mostly due to the increase in sensitivity.

II. How To Prevent Bloating Naturally At Home

1. Avoid Constipation

This is the first one of the best tips on how to prevent bloating in the morning and after meals that I want to reveal in this article and want all of my readers to apply for good.

According to a study about how to beat bloating ^[1], too little fluids, fiber, and physical activity can result in constipation and bloating. So, to avoid this health condition, you should follow a diet that is high in fiber, 38g per day for men and 25g for women from fruits, vegetables, whole grains, legumes, seeds and nuts. Also, you should drink plenty of water and aim at doing physical activities for 30 minutes or more, for 5 times a week.

List of Home Remedies For Acid Reflux – Top 41 Most Effective Tips will help you know some of the most effective home remedies for acid reflux, so check it out!

2. Rule Out Your Food Allergies And Intolerance

Food allergies and intolerances can result in bloating. In case you suspect that you experience a food allergy or intolerance, visit your doctor for tests. Some people self-diagnose their conditions and unnecessarily remove healthy foods from their diets. By reducing the intake of suspected food or consuming other foods instead of suspected food, you can benefit from that. If you are intolerant to dairy foods, you should opt foryogurts and aged cheeses that are lower in lactose.

Here are some foods and ingredients you should consider:

• Lactose: Lactose intolerance can lead to many digestive problems, including bloating.
• Fructose: Fructose intolerance can result in bloating
• Eggs: Bloating is a common symptom of egg allergy.
• Wheat and gluten: Being allergic to wheat or intolerant to gluten can result in some adverse effects, including bloating.

Read on Top 34 Best Foods For Fat Loss And Muscle Gain to discover some of the best foods for both muscle gain and fat loss that you should add to your diet for good.

3. Do Not Eat Too Fast

According to a study about reasons why you are always bloated ^[2], eating quickly can cause air swallowing and bloating. So, it is advised to slow down your eating and enjoy your foods. Generally, your meals should last 30 minutes or more. Also, keep in mind that you can prevent bloating simply by chewing your foods more. Moreover, when you take some time to chew and taste your foods well, your meal will become more satisfying and you may eat less.

In fact, this is another one of the best tips on how to prevent bloating in the morning and after meals that you should not look down, but remember to follow for good.

If you want to know some of the best tips to help you tighten your belly skin naturally at home, read on Top 28 Tips On How To Tighten Belly Skin At Home 

4. Do Not Drink Carbonated Drinks Too Much

When it comes to ways on how to prevent bloating in the morning and after meals, keeping away from carbonate drinks may be very necessary. The fizz found in carbonated drinks can make gas get trapped in your stomach. Instead, you should drink water flavored with lime, lemon, or cucumber. Otherwise, you just need to reduce the intake of fizzy drinks each day. Try a soothing beverage such as peppermint tea that may help you reduce bloat.

To know more about tips that can help you cleanse your body naturally at home, read on 24 Tips On How To Cleanse Your Body At Home 

5. Avoid Having Large Meals Late At Night

This is true if your meal has high content of carbs. When you eat up late at night, you will surely feel all puffy-like the next morning. So, just make your lunch big so that you have enough time to work it off. Actually, this is one of the best tips on how to prevent bloating after meals and in the morning that you should not skip out.

Read More: 22 Best Tips On How To Treat Stomach Ache In Men And Women

6. Watch Out For Artificially Sweetened Foods

Other ways on how to prevent bloating after meals and in the morning must include the fact that you should watch out for artificially sweetened foods. Many patients have bloating because they eat too much artificially sweetened foods and drinks and this can result in bloating. So, experts recommend that you should not consume more than 3 servings of artificially sweetened drinks and foods every day.

Learn More: Top 15 Foods To Reduce Bloating

7. Avoid Stress

According to a study about habits that make you feel bloated ^[3], stress can cause many health problems, including bloating. So, one of the best ways to prevent bloating is to avoid stress by doing physical exercise at least a few minutes every day.

• If you do not want to exercise, consider meditation or yoga. Even just 15 minutes of doing yoga or meditation every day can also be beneficial for both of your body and mind.
• Doing simple breathing exercises can also help you reduce stress.
• Therapy can be used when you are suffering from anxiety or depression.

Actually, this is another effective way on how to prevent bloating after meals and in the morning that you should try to follow at home for good.

Read More: Top 48 Best Home Remedies For Stress Relief

8. Avoid Chewing Gum And Using A Straw

Chewing gum can also be a cause of swallowing air and bloating. So, if you have a gum habit, try sucking on a hard candy or consuming a high-fiber snack or lower-fat popcorn instead. Similarly, you should avoid using a straw. The more air you take in along with that drink and food, the more that will be processed in your body, turning into bloating.

There are other ways on how to prevent bloating after meals and in the morning in this article. Continue reading this article and then consider applying one or more of these effective tips for good.

9. Reduce The Intake Of Sodium

When it comes to tips on how to prevent bloating in the morning and after meals, you should try to reduce the intake of sodium as soon as possible. According to a study ^[4], processed foods are often low in fiber and high in sodium, and this can result in the bloating. To deal with this, remember to carefully read the food labels. Whenever you buy processed, frozen or canned foods, opt for products without more than 500mg of sodium for each serving. Also, opt for products that have food labels such as “ low sodium”, “sodium free”, ” or “very low sodium.”

10. Go Slow With Gassy Vegetables And Beans

Eating beans and gassy vegetables can cause gassy feeling. But, that does not mean you should stop consuming these super-nutritious vegetables. Just need to add them to your diet slowly until your body is used to their compounds that may initially lead to gas. Otherwise, you can use an anti-gas product that helps to reduce gas from gassy vegetables or beans.

In fact, this is one of the best tips on how to prevent bloating in the morning that you should try to follow at home.

11. Have Smaller Meals

Another tip on how to prevent bloating after meals  that you should remember is that you should have smaller meals. Instead of having 3 big meals, try having smaller meals per day. This can help you prevent the appearance of the bloated feeling that often involves large meals. Besides, eating more regularly can help you manage your hunger and control blood sugar. Therefore, you should try having 5-6 small meals per day, of course with the quantity of calories are proportionate to your personal needs.

12. Consume Anti-Bloating Drinks And Foods

Some foods such as peppermint tea, pineapple, ginger, yogurt and parsley contain probiotics that can help you reduce bloating. So, why not try consuming these healthy foods and see whether they can aid you to de-bloat. Actually, this is one of the best tips on how to prevent bloating and gas that a lot of patients who suffer from bloating have applied and reported positive results

13. Take Probiotics

Gas produced by the intestinal bacteria is a main cause of bloating. Some studies have shown that some probiotic supplements can help us reduce both bloating and gas production in those who are suffering from digestive problems. Nonetheless, other studies revealed that probiotics can help us reduce gas production, but not bloating. This may depend on the type of probiotics used and the individual. In fact, probiotic supplements can offer other benefits, so they are worth giving a try. They can take some time to do wonders, so be patient.

14. Take Digestive Enzyme Supplements

There are some over-the-counter products, which may help you prevent bloating. They include enzyme supplements that help to break down indigestible carbohydrates. In some cases, the following types of enzyme supplements can give you an instant relief.

• Lactase: An enzyme is useful for those who are suffering from lactose intolerance. It can help break down lactose.
• Beano: It contains the enzyme called alpha-galactosidase, which helps in breaking down indigestible carbohydrates from some certain foods.

15. Use Peppermint Oil

Bloating can also be caused due to altered function of the digestive tract ’s muscles. And according to some studies, peppermint oil, a natural substance, is believed to have the ability to reduce muscle spasm. Numerous studies have revealed that this oil can reduce various symptoms in patients with IBS, including bloating. You can use peppermint oil in supplement form. So, if you are looking for ways on how to prevent bloating and gas, you should consider using peppermint oil at home.

16. Cook Vegetables Before Eating

Another tip on how to prevent bloating and gas that you should know is that you should cook vegetables before consuming them. Keep in mind that cooked vegetables are easy-to- digest than raw ones because the cooking process removes some fiber and enzymes causing bloating from the vegetables. You can also try steaming the vegetables. Steaming uses less water, and reduces the lost water-soluble nutrient amounts if compared with boiling the vegetables.

17. Try Anti-bloating Foods

There are some certain foods out there that can help you prevent bloating effectively. Peppermint tea, pineapple, ginger, yogurts, and parsley are all on this list.

• Bananas, mangoes, cantaloupe, spinach, nuts, tomatoes, and asparagus are all rich in potassium that can help fight off the bloating.
• Add peppermint or parsley to your diet. Both of them are especially effective in treating bloating. Parsley can help to cleanse the digestive system while peppermint can help to improve bile flow, making fats be digested more easily.
• Consume more potassium- rich foods. This is because potassium helps to balance out the level of sodium, thus regulating the fluids in the body. Some potassium- rich foods include cantaloupe, bananas, potatoes, tomatoes, mangoes, asparagus, spinach and nuts.

Keep reading this article to discover some other effective ways on how to prevent bloating and gas that you should remember and then apply for good!

18. Avoid Hot Spices

Black pepper as well as chili powder can stimulate the production of stomach acid. Besides, other hot ingredients such as hot sauces and vinegar also do the same. And once the stomach releases its acid, it will cause irritation and worsen your bloating. In fact, this is another effective way on how to prevent bloating in the morning and after meals that you should not look down, yet try to avoid hot spices as soon as possible.

19. Exercise Regularly

This is the last but very important way on how to prevent bloating for children that I want to reveal in this entire article and want all of my readers to apply for good. As I mentioned earlier, moderate exercise can help you regulate the passage of air and food through the digestive trap, reducing the in the future bloating incidents.

• Biking for half an hour, at least 3 times a week or more may help you reduce the chances of bloating incidents.
• Otherwise, you can try walking two miles in half an hour, dancing for half an hour, jumping rope for about 15 minutes, practicing water aerobics for half an hour, running 1 mile in about 10 minutes and swimming laps for about 20 minutes.
• Weight loss can also contribute to the reduction in bloating. This is because obesity is one of the main causes of bloating.

After reading this article that includes some of the best ways on how to prevent bloating for children and adults, I hope that the readers of Healthy Guide will try to apply one or more of these tips as soon as possible. These effective tips have supported lots of people who experience bloating in the world, so you do not need to feel worried when apply any of these tips at home. Now, if you know other ways on how to prevent bloating, share them with others in the comment box below. We always welcome and it would be an honor for us to hear new ideas from all readers and contributors!