What Causes Bloating?
Bloating happens when gas builds up in your belly, making it feel tight, swollen, or gassy. It often shows up after meals and can be linked to:
- Eating too quickly
- Swallowing extra air
- Constipation
- Certain foods
- Slower digestion (which becomes more common with age)
Simple Ways to Feel Better
🥄 Eat smaller portions
Big meals can stretch your stomach and trap gas. Try eating a little less at each meal and see how your body responds.
🦷 Chew slowly and thoroughly
Eating too fast brings in air and can overwhelm your digestive system. Take your time — enjoy each bite.
🥦 Avoid common gas-producing foods
Some foods are healthy but still cause bloating in many people, especially when eaten in large amounts:
- 🫘 Beans, lentils, broccoli, cabbage
- 🧅 Onions, garlic
- 🫧 Carbonated drinks (soda, sparkling water)
- 🍬 Chewing gum or sucking on hard candy (these add air)
🚶 Try gentle movement after meals
A short walk (even 10 minutes) can help ease gas and get digestion moving.
🚽 Stay regular
Constipation is a common cause of bloating. Make sure you're:
- 💧 Drinking plenty of water
- 🍎 Getting fiber from fruits, vegetables, and whole grains
- 🤸 Moving your body daily (even gentle stretching helps)
📔 Keep a food log
Notice when bloating shows up. Jotting down what you eat and how you feel afterward can help you spot patterns and triggers. You can do this easily in our app by pressing the "+" button on the home screen and selecting "Food Diary."
When to Check In With Your Doctor
If bloating happens often, is painful, or comes with weight loss, nausea, or changes in bathroom habits, talk to your doctor to rule out anything serious.
You don’t have to live with bloating. A few small tweaks can go a long way toward helping your belly feel calmer and more comfortable 😄