Top 7 Causes of Bloating

Bloating can be very embarrassing. People try to overcome it by drinking more water, exercise and eat healthier. However, the condition may persist.
It is essential to understand the nature of bloating and how to deal with it. Here are the top 7 causes of bloating.

7. Lactose Intolerance

Many people have lactose intolerance but they are not aware of it. Lactose intolerance means the inability to digest milk, sugar, or dairy products properly, which leads to the formation of gases and subsequently bloating. (1, 2, 3)

6. Certain Fruits

Bananas, apples, cherries, peaches, and other fruits that contain fructose sugar can lead to bloating because our bodies can’t consume and digest it. When you increase your fructose intake, your body uses fermentation to break it down, which results in bloating and gases. (4, 5, 6)

5. Salt

You have to be aware of the amount of sodium you eat. Sodium carries water and when you increase your sodium intake, you may swell and look bloated.
The recommended daily intake of sodium is 2400 mg. Stick to it or even lower your sodium intake to avoid bloating. (7, 8, 9)

4. Carbs

Carbs are difficult to digest. While our bodies break them down, the insulin levels increase, more fats are stored, more gas is produced, and subsequently bloating happens. Try eating gluten-free foods if you are a carb lover who wants to avoid bloating. (10, 11, 12)

3. Vegetables

Leafy vegetables are very healthy and highly recommended. However, they also produce a lot of gases. Beans, broccoli, cabbage, and many other vegetables make people feel bloated. Try to consume these vegetables moderately to avoid gas production. (13, 14)

2. Carbonated Drinks

Carbonated water produces gases the same way the fizzy beverages do because both of them depend on having bubbles. These bubbles occupy space in your stomach but they also contain gas.
It may be a healthy alternative but it has some side effects such as bloating. (15, 16)

1. Dehydration

Water has the ability to fight to bloat effectively. Staying hydrated is one of the best ways to fight belly bloat since water enhances digestion.
If you don’t drink enough water, you will find that you bloat a lot and suffer from constipation because now, your body holds as much water as possible to prevent its dehydration. (17, 18)