Temporary bloating is nothing serious and there is no reason to be worried. The passage of gases through the body is a common phenomenon just like sweating, sneezing and other natural body functions. The average person passes gas approximately 14 times a day, depending on the type of food they eat.

What causes bloating?

Food is the main cause of bloating, and some foods are considered natural gas producers: hot bread, fruits, vegetables (especially beans, cabbage, cauliflower, green beans and peas) dairy products and carbonated drinks. These foods contain a lot of carbohydrates that body cannot fully digest, so they cause gases. If you use artificial sweetener sorbitol, keep in mind that it may also cause gases.

Here is a list of foods more likely to cause gas: sauerkraut, onion, carbonated beverages, beer, mineral water, cauliflower, kale, cabbage, dairy products, beans, wheat and flour products, chicory salad and fruits, especially apple.

When it comes to excessive flatulence, you should consume light foods. However, if you cannot resist very spicy and fatty foods, such as sugar, starch food and raw vegetables, keep in mind to eat these foods in very limited amounts. Also, do not mix starch foods with protein foods, for example candies with fruits and bread or potatoes with meat. Try to avoid drinking coffee and strong teas, as well as consuming any liquid during meals.

bloating home remedies

15 Ways to reduce stomach bloating


Digestive problems may be caused by stress. When we are under stress we often feel the pain in the stomach area, because the digestive system is very sensitive to stress hormones. Therefore try to relax and calm down. Remember all those useful relaxation tips and try to apply them regularly.


Another useful way to ease the feeling of flatulence is to include a massage in your daily schedule.

A gentle massage in the abdomen area will help you relax your stomach and improve digestion. Do this in a lying position and try not to do anything which can make you feel uneasy during that time. Easy, deep breathing will also be of great help.
Chew with your mouth closed

Do not talk while eating because it is rude and it will make you swallow air, which may cause bloating later on.

Fizzy drinks

Bubbles of carbon dioxide in some beverages cause the gas occurrence in the stomach and lead to bloating. But that does not mean you should not enjoy these drinks. Natural fresh juice should be your everyday choice when you are at home, and when you go out feel free to drink whatever you like, but in moderate amounts.

Tight jeans

If you have a problem with bloating, the worst thing you can do to your body is to wear skintight jeans. However, if you do not want to give up your favorite pair of jeans, at least try to follow other tips mentioned above.


Fibers help prevent constipation, which is the main cause of flatulence. Therefore try to increase your fiber intake and eat foods that are rich in them.

Fluid intake

Drink at least two liters of water a day. Water improves kidney function, so they don’t have to work as hard to eject the excess salt and water.

Little and often

Consuming large amounts of food is one of the most common causes of flatulence. There is no reason for overeating, instead try to eat smaller servings, several times throughout the day.


Skipping breakfast is never a good choice. If lunch is your first meal of the day, you will be sorely tempted to overeat and that cannot be good for your stomach.


Get active, because workout will certainly raise your energy level, which will help you get rid of bloating more easily. Exercise is definitely recommended, for whatever purpose.

fruits and vegetables for bloating

Fruits and veggies

Fruits and vegetables are extremely important for the health and proper functioning of the digestive system. Whatever you eat or drink during the day, try to include some fresh fruit or veggie as a snack every now and then.

Friendly bacteria

Make sure to including probiotics (like certain types of yogurt) in your everyday diet. They will help your digestive system function properly and reduce the chances of bloating.


Parsley can be an excellent remedy in the fight against flatulence. Eat it fresh or as a condiment. Parsley acts as a natural diuretic which helps expel excess fluid from the body.

Avoid chewing gums

If your stomach is prone to bloating don’t chew gum. It will just make you swallow more air which will worsen the situation.

Don’t drink while eating

We are all well aware of the fact that it is very important to drink plenty of fluids during the day, however, you should avoid drinking while eating. It will just make the food go down faster and prevent good bacteria from helping the body to digest food well.

Bodin is a health and exercise enthusiast and a passionate writer and blogger. He loves to write and share articles in the web about health and wellness tips and has a genuine interest in helping others achieve their goals. Working out and living healthy is his motto.


  1. All great advice! Or have acupuncture to strengthen and improve your digestive system permanently. Acupuncture reduces stress often associated with digestion problems, reduces inflammation and regulates metabolism. With correct diet and lifestyle, this gives the most long lasting results.

    • Hi Gordana, thank you for this great advice! Acupuncture is used all around the world for a wide range of conditions, and this is one of them.