--- title: "25 Ways to Beat the Bloat ..." description: "Avoid Fizzy Drinks; Avoid Drinking through a Straw; Avoid High-Acid Drinks; Say No to Gassy Veggies; Eat and Drink Slowly; More ..." url: "https://diet.allwomenstalk.com/ways-to-beat-the-bloat/" category: "diet" last_updated: "2026-06-02" --- # 25 Ways to Beat the Bloat ... Gas and bloating is uncomfortable. The food and liquid you consume takes up space in your stomach which naturally expands, but if that food gives off gases or takes a long time to digest you get bloat. These are some things you can try when your jeans won’t zip up over your bloated belly. ## 1. Avoid Fizzy Drinks ![Avoid Fizzy Drinks](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/qs/ye/kvz05ply5613dc94b72d0978866992_450x496.jpg) Fizzy drinks are full of gas and they release that carbon dioxide into your stomach when you drink them. ## 2. Avoid Drinking through a Straw Using a straw to drink will make you swallow extra air that will cause bloating. ![Avoid Drinking through a Straw](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/mu/cy/zmsczb6k561175b95da76425338629_600x900.jpg) ## 3. Avoid High-Acid Drinks Tea, coffee, alcohol, hot cocoa, and acidic fruit juices irritate your gastrointestinal tract. Avoid them. ![Avoid High-Acid Drinks](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/ea/t7/mb8ltkc8561175b94d599630324860_500x667.jpg) ## 4. Say No to Gassy Veggies Avoid veggies like broccoli, beans, cabbage, Brussels sprouts, and others with complex carbohydrate Raffinose to prevent bloating. ![Say No to Gassy Veggies](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/nb/sa/pz52zrht561175bb59f32401983139_600x900.jpg) ## 5. Eat and Drink Slowly Drinking or eating too fast will make you swallow more air that gets trapped in your digestive system and leads to bloating. ![clothing, footwear, lady, fashion, spring,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/i8/lu/jjiko6fo5852f917e848d808471370_600x600.jpg) ## 6. Avoid Milk Say no to cow’s milk if you are lactose intolerant because undigested lactose can cause gas, cramping, and bloating. ![Avoid Milk](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/f9/fb/j4lutjcp561175bbea25d301196775_442x750.jpg) ## 7. Cut down on Dietary Fiber Dietary fiber may help with constipation but too much of it will cause bloating by slowing the movement of gas through the bowels. ![Cut down on Dietary Fiber](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/do/jo/ntf6bk3d561175bd3637f111127266_500x750.jpg) ## 8. Eat Smaller Meals ![food, dish, produce, vegetable, salad,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/zh/yt/hsc385405852f9a6a2409468695796_500x750.jpg) Eating smaller meals more often may provide your stomach with more time to break down food, which will prevent bloating. ## 9. Limit Your Alcohol Intake ![food, strawberry, dessert, cocktail, produce,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/be/c4/llbmazvo5852fa01e03d4153573452_500x750.jpg) Alcohol leads to constipation and dehydration, which not only causes bloating but makes it worse too. ## 10. Eat Fewer Spicy Foods Avoid foods seasoned with nutmeg, black pepper, hot sauce, cloves, mustard or garlic to avoid bloating. ![Eat Fewer Spicy Foods](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/id/vd/k3zpexiu561175c0d85b1027756608_600x600.jpg) ## 11. Avoid the Sugar Substitutes Sugar substitutes such as manitol, xylitol, maltitol, or erhthritol found in cookies, gum, snack bars etc., stay in your stomach longer and cause abdominal distention and bloating. ![Avoid the Sugar Substitutes](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/zm/zs/sjxorimf561175c183de1316680046_600x899.jpg) ## 12. Drink Plenty of Water ![arm, drink, finger, hand,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/bm/qn/dz3x5lh45852fa4a596b9288697185_500x670.jpg) Drink at least 8 glasses of water every day and drink more if lead an active lifestyle to beat bloating. ## 13. Limit Your Salt Intake ![product, bottle, glass bottle, distilled beverage, wine bottle,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/wa/ih/b7w5u8t55852fae2612c0403097422_500x722.jpg) Avoid processed foods, packaged foods, and food with high salt content because salt makes your body retain water. ## 14. Go for a Post-Meal Walk Walk for at least 5 minutes after a nice meal to get rid of any air trapped in your digestive tract. ![Go for a Post-Meal Walk](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/ld/xx/bpoodexp561175c4dd9cb983905843_600x901.jpg) ## 15. Reduce Your Intake of Bulky Raw Foods Eat cooked vegetables instead of bulky [raw foods](https://food.allwomenstalk.com/ways-to-eat-more-raw-foods/) that take a lot more space in your tummy. ![Reduce Your Intake of Bulky Raw Foods](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/qc/ib/spwgct4e561175c536713899044429_512x768.jpg) ## 16. Say No to Caffeine ![cup, drink, coffee cup, flavor, drinkware,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/us/zy/ns894ga15852fb63795d3168809862_500x625.jpg) Excessive caffeine intake can over-stimulate your gut that makes it to puff up and bloat. ## 17. Don't Eat Fatty Food ![dish, food, meal, breakfast, restaurant,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/sp/yc/u6bmkqkp5852fb8ec3f14372473039_498x750.jpg) Avoid fatty foods, especially fried foods, because fat delays stomach emptying and make you feel bloated. ## 18. Eat More Potassium-Rich Foods Foods like white beans, tomatoes, spinach, bananas, nuts, papayas, and kiwis are rich in potassium that causes your kidneys to excrete sodium to reduce fluid retention and prevent bloating. ![Eat More Potassium-Rich Foods](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/iy/qm/hhsqg3wl561175c804308516806540_500x750.jpg) ## 19. Avoid Hard Candy and Chewing Gum Sucking on hard candy or chewing gum makes you swallow more air and causes bloating. ![Avoid Hard Candy and Chewing Gum](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/sz/nu/cv2ltyrk561175c992aaa650730546_550x844.jpg) ## 20. Treat Weak Intestinal/Stomach Muscles Weak or poorly functioning intestinal muscles will find it difficult to transport air through the digestive tract. Talk to your doctor for a treatment option. ![Treat Weak Intestinal/Stomach Muscles](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/q5/we/g89h7i2f561175ca3668c128293192_500x750.jpg) ## 21. Try Natural Remedies ![yellow, lighting, herb, food, produce,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/pf/ri/wkuj9ewv5852fc217ce81361635624_500x750.jpg) Increasing your intake of parsley, drinking chamomile, peppermint, or fennel tea, and taking caraway and peppermint oil capsules will help reduce bloating. ## 22. Treat Acid Reflux GERD or acid reflux makes you swallow extra air that is the reason why you feel bloated after a meal. ![Treat Acid Reflux](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/y1/sn/up484gwy561175cc0650a570296003_478x600.jpg) ## 23. Eat Balanced Meals ![dish, food, meal, salad, produce,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/ml/jp/blzpptnd5852fc5eae280495560072_500x750.jpg) Don't cut out too much protein from your diet because a lack of protein may cause bloating. Too many carbs or too much fat will promote water retention. So, eat balanced meals. ## 24. Manage Stress Levels ![Manage Stress Levels](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/jt/nc/pq2xj0hi5613dde711846125819926_500x500.jpg) Beat stress through physical exercise and relaxation techniques to reduce stress hormones that slow down your digestive system and cause bloating. ## 25. Take Calcium Supplements Calcium will help when your abdominal fullness and bloating is due to premenstrual syndrome. Try a supplement with calcium as well as vitamin B6 and magnesium to reduce fluid retention and bloating. ![Take Calcium Supplements](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/hr/p1/lsz87gze561175cf3ed4b669430073_500x500.jpg) ## Related Posts - [The Best Home Remedies for a Cold ...](https://health.allwomenstalk.com/the-best-home-remedies-for-a-cold/) - [7 Natural Remedies for Your Eczema ...](https://skincare.allwomenstalk.com/natural-remedies-for-your-eczema/) - [pesky hiccups meaning](https://health.allwomenstalk.com/different-ways-to-get-rid-of-pesky-hiccups/) - [How to Fight the Flu when the Rest of Your Family ...](https://health.allwomenstalk.com/how-to-fight-the-flu-when-the-rest-of-your-family-has-it/) - [Fool Proof Ways to Strengthen Your Heart ...](https://health.allwomenstalk.com/ways-to-strengthen-your-heart/) - [Natural Ways to Reduce Blood Pressure ...](https://health.allwomenstalk.com/ways-to-reduce-blood-pressure-naturally/) - [Treat These 10 Ailments with a Cup of Tea ...](https://health.allwomenstalk.com/you-only-need-a-cup-of-tea-to-treat-these-ailments/) - [You Can Prevent Back Pain by Doing These 7 Things ...](https://health.allwomenstalk.com/you-can-prevent-back-pain-by-doing-these-things/) - [an Apple a Day Keeps the Doctor Away ...](https://food.allwomenstalk.com/an-apple-a-day-keeps-the-doctor-away/) - [7 Simple Ways to Sweat Less ...](https://beauty.allwomenstalk.com/simple-ways-to-sweat-less/) - [10 Ways to Burn Belly Fat ...](https://weightloss.allwomenstalk.com/ways-to-burn-belly-fat/) - [10 Reasons You Might Be Bloated and What to do ...](https://allwomenstalk.com/10-reasons-you-might-be-bloated-and-what-to-do/) ## Site Information - [Main page](https://allwomenstalk.com) - [Contact us](https://allwomenstalk.com/contact.html) - [HTML article](https://diet.allwomenstalk.com/ways-to-beat-the-bloat/)