Some conditions to watch for:
1) Swallowing air – In our modern world, lots of meals are eaten on the run or during short breaks during the work day. That means you’re likely gulping your food, which can cause excess air to enter your stomach and cause bloating.
2) Constipation – If you’re not getting enough fiber in your diet, don’t drink enough water and aren’t exercising on a regular basis, you can develop constipation, which can lead to bloating. Women need 25 grams of fiber per day, while men must consume 38 grams. You can get more fiber by eating more vegetables, fruit, whole grains, nuts, seeds and legumes. Try to exercise 30 minutes a day and drink up to 8 glasses of water per day. This should keep you regular.
3) Cut back on gas producers – Building up gas in the abdominal tract is a prime cause of bloat. Gas occurs when the digestive process slows, leaving food fermenting in your abdominal tract too long, and building up gas. Beans, broccoli, cauliflower, onions and carbonated beverages can build up gas. Drink more water or try some peppermint or chamomile tea for a change of pace.
4) Don’t chew gum – Many people are surprised to learn that chewing gum can be a source of gastric buildup. But sucking in air while you chew moves more air into the gastrointestinal tract, thus bloating your body. Hard candies have the same effect if you suck air in with the sweet juices.
5) Cut back on the sugar-free foods – Sugar alcohols are found in many artificially sweetened beverages and foods. Excessively using these can cause them to build up your body, causing gas. It’s a good idea to cut down to no more than three servings of artificial foods or drinks in your daily diet. Substitute water.