Popsugar Health & Fitness Bloating Tips to Prevent Bloating 17 Ways to Prevent Bloating and Feel Slimmer 23 June 2018 by Jenny Sugar Image Source: POPSUGAR Photography / Rima Brindamour Whether you wake up with a balloon in your pajamas, your bloat builds into your expanding waistband after lunch, or you feel so gassy you have trouble sleeping at night, relief is on the way! These tips will help prevent bloating and avoid uncomfortable symptoms. Related: I Haven't Felt Bloated in 2 Months, All Because I Do These 5 Things Every Day Eat a Salad Once a Day Image Source: POPSUGAR Photography / Jenny Sugar Eat a huge salad for one meal a day, whether it's for lunch or dinner (or hey — even breakfast!). It'll help you get your fill of fibre-rich veggies to stay regular. 1 / 17 Do This With Your Beans Image Source: POPSUGAR Photography / Jenny Sugar If beans give you gas, certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition, choose lentils and black beans since chickpeas and kidney beans are harder to digest. Soak and cook your own beans instead of buying canned — they're easier to digest. Also eating beans with an easily digestible grain like rice can help to decrease gas. 2 / 17 Limit Your Sugar Intake Image Source: POPSUGAR Photography / Sisilia Piring Leslie Langevin, MS, RD, CD, of Whole Health Nutrition, explains that, "in your GI tract, there are trillions of bacteria that usually help with health, but these bacteria consume the sugars in your foods and can increase gas production and bloat." Try cutting out foods made with white sugar and even honey and maple syrup to see how you feel. 3 / 17 Drink Tons of Water While you don't have to go overboard and drink a gallon of water a day, drinking water throughout your day is one of the simplest ways to keep your digestive system happy and prevent gas. Aim for at least 60 to 80 ounces a day. 4 / 17 An Apple a Day Image Source: POPSUGAR Photography / Jenny Sugar Eating a fibre-rich apple every single day can be a simple way to prevent constipation and make your daily bloating disappear. 5 / 17 Avoid Dairy Image Source: POPSUGAR Photography Lactose intolerance can range from mild to severe, but either way, gas is usually a symptom. Try limiting the amount of milk, cheese, yoghurt, and ice cream you eat, and see if that helps. There are so many dairy-free alternatives you can eat instead, so you won't feel like you're missing out! 6 / 17 Try Intermittent Fasting Image Source: POPSUGAR Photography / Emily FaulstichProduct Credit: Dear Bowie robe Give your digestive system the break it needs to function normally by doing intermittent fasting. All you do is shorten the window of time you eat each day. Try eating from 11 a.m. until 7 p.m., and see how you feel. 7 / 17 Avoid Spicy Foods Image Source: POPSUGAR Photography / Lizzie Fuhr Spicy foods can cause digestive upset, leading to gas and diarrhea. Skip the chili, hot wings, and spicy burritos and curries. 8 / 17 Debloating Yoga Image Source: POPSUGAR Photography / Louisa Larson The trick to calming a distended belly and getting things moving may be a little yoga. Here are over 20 of the best poses you can do to aid in digestion and decrease bloat. 9 / 17 Avoid Fried Foods Image Source: POPSUGAR Photography / Lizzie Fuhr Fried foods and high-fat, cream-based foods can also cause belly bloat, so keep those off your plate. 10 / 17 Reduce Your Salt Intake Image Source: POPSUGAR Photography / Sarah Lipoff Not only is too much sodium bad for your heart, but it will also cause you to retain water — and not just in your belly — so stop yourself the next time you reach for the salt shaker. Extra sprinkles aren't the only way we consume too much sodium. Limit high-sodium foods such as hot dogs, cottage cheese, bacon, soy sauce, and chips. 11 / 17 Exercise Regularly Image Source: POPSUGAR Photography Moving every single day is another way to keep your digestive system moving along. Do more-strenuous workouts four or five days a week, and the other days stay active by walking, doing a little yoga, or leisurely biking. 12 / 17 Don't Overeat Image Source: POPSUGAR Photography / Sheila Gim It may not be the type of food you're eating but the quantity. Eating to the point of feeling painfully full can cause tummy pains and gas. Every time you eat, eat until you're satisfied, but not stuffed. 13 / 17 Sip on Some Tea Image Source: POPSUGAR Photography / Mark Popovich Drinking tea is as effective for preventing bloating as drinking water. It can also be used as a natural remedy for bloat. Try sipping on some ginger or peppermint tea to help calm your digestion system. 14 / 17 Relax Image Source: POPSUGAR Photography / Sheila Gim Stress can cause digestive upset, so find ways every day to bring a little peace and calmness to your day. Meditate, take walks in nature, read, play music, sweat in your favourite fitness class, take a hot shower, or call a friend to share a few laughs. Try it every single day, for five to 10 minutes, for a week and see if you notice a sense of calmness that resonates to your belly. 15 / 17 Eat Slower Image Source: POPSUGAR Photography / Maria del Rio Eating too quickly can lead to improper chewing, making it difficult for the body to digest. Take your time when you eat, chewing food slowly. Take breaks halfway through your meal, drink some water, and assess if you're hungry for the rest. 16 / 17 Avoid Carbonation Image Source: POPSUGAR Photography / Lizzie Fuhr Drinking soda and sparkling water makes you swallow more air, and where do you think that air goes? Yup. Ditch the soda (the sugar can cause bloating, too) and the seltzer, and go for plain water instead. 17 / 17 BloatingHealthy LivingHealthy Eating Tips