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10 Ways to Reduce Bloating After Every Meal

Getting ready for the important meeting and suddenly find out that the dress doesn't fit your waste today? Bloating can be very annoying at times and that's why we bring you the best ways to beat bloating.

Exercise & Fitness By Meenakshi Chaudhary / Apr 29, 2014


Bloating is a common but annoying problem that may ruin your plans to wear your favorite dress. It could be due to fluid retention or the gas but you surely want to get rid of it. Here are some of the ways to reduce bloating. Image Courtesy: Getty Images


One of the common reasons behind bloating is the sodium present in our food. In order to avoid or reduce bloating we must limit the sodium intake. Avoid highly processed foods as they are usually high in sodium. Image Courtesy: Getty Images

Avoid Starch before Bed

Water retention is a common reason for bloating and starches like bread and pasta may cause you to retain water while you sleep. Avoid such foods before bedtime in order to avoid the early morning bloat. Image Courtesy: Getty Images


Excess air is another common reason behind bloating. Habits like drinking through a straw, talking while eating and smoking can let you take excess air inside. Be careful about this access air if you want to avoid bloating. Image Courtesy: Getty Images

Chewing Gum

Chewing gum can also lead to swallowing air, which can cause bloating. If you get a bloat after chewing gum try sucking on a piece of hard candy or eating a healthy, high-fiber snack like fruit or vegetable. Image Courtesy: Getty Images


High-potassium foods like bananas, cantaloupe, mangoes, spinach, tomatoes, nuts, and asparagus act as a diuretic to flush excess fluid out of your body and reduce bloating. Image Courtesy: Getty Images

Avoid Carbonated Drinks

The fizz in carbonated drinks often causes gas to get trapped in your belly. In order to reduce or avoid bloating drink water flavored with lemon, lime, or some other health drink. Image Courtesy: Getty Images

Artificial Sweeteners

People also suffer from bloating caused by artificially sweetened foods and drinks. Avoid artificially sweetened foods and drinks as much as you can in order to reduce your bloating. Otherwise you can normally limit such drinks to 2 to 3 servings per day. Image Courtesy: Getty Images

Get Moving

Trying to reduce bloating? It's time to get active. Even a quick ten-minute walk can relieve bloating as it helps gas pass through the digestive tract more quickly, so you feel better faster. Image Courtesy: Getty Images

Eat More fiber

Fiber prevents bloating by adding bulk, which helps the bowel movement. Add high-fiber foods like strawberries, blueberries, dried apricots, and dried plums to your snacks. Image Courtesy: Getty Images

Outsmart PMS

Increases in progesterone, estrogen, and prostaglandin right before your period can slow digestion and cause water retention, making you sluggish and bloated. To relieve symptoms, cut back on excess salt, especially in the week before your period. Image Courtesy: Getty Images


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