Bloating is triggered by many dietary and lifestyle factors, so it’s best to identify the cause to reduce or eliminate symptoms.
Some foods, such as sugar alcohols, artificial sweeteners, legumes, and high fiber veggies and fruits, contain large amounts of nondigestible compounds that may lead to bloating.
Lactose intolerance is a common condition that causes multiple digestive symptoms, including bloating. If you’re lactose intolerant, it’s best to avoid or limit dairy products
Constipation may cause or exacerbate symptoms of bloating. Increased fiber and fluid intake, as well as physical activity, are effective natural treatments.
FODMAPS are poorly digested fermentable short-chain carbs found in a wide variety of foods. They ferment in your large intestine, producing gas.
Probiotics may improve the bacterial environment in your gut, which may counteract bloating especially if you have IBS.
Large meals and foods high in salt or fat may contribute to bloating by increasing the production and retention of gas and water in your bowels.