Do you feel self-conscious about your stomach? Do you feel like people are always commenting on how bloated you look? If so, you're not alone. Bloating is a common problem that many people experience on a daily basis. In this blog post, we will discuss what causes bloating and ways to reduce it. We'll also provide a list of foods to eat and avoid if you want to achieve a flat tummy! 

"Millennials are suffering the most when it comes to poor gut health, with more than half experiencing stomach issues at least once a week"

The research, conducted by Kellogg’s as part of its Happy Guts campaign

Man with a bloated stomach

The Kellogg’s Happy Gut Survey found: "Almost three quarters (74%) of those with gut issues reported suffering with symptoms including bloating and constipation each month; while half (50%) suffer every single" week

Milk and cookies
Man with sticky notes on face and around representing stress

The Causes Of Bloating

There are many different things that can cause bloating. No matter the cause, bloating can be uncomfortable and make you feel self-conscious about your appearance. For some people, it may be a result of eating certain foods such as being  lactose intolerant or having a sensitivity to gluten. Other causes of bloating may include overeating, eating too quickly, carbonated beverages, and chewing gum. If you're bloated on a regular basis, it's important to keep track of what you're eating and drinking to determine what is causing the problem. 

Others may experience bloating due to hormonal changes or even stress. When you're stressed, your body goes into fight-or-flight mode and this can slow down digestion and cause bloating. To reduce stress and bloating, try to do some relaxation techniques such as deep breathing, meditation, or yoga. You can also try to avoid stressful situations if possible.

oatmeal with nuts and banana
Burger and chips with a woman eating in the background

Tips On Reducing Bloating

There are some simple things you can do to reduce bloating. First, try to eat smaller meals more frequently throughout the day instead of large meals. This will help your body digest food more easily and prevent you from overeating. Second, avoid chewing gum and drinking carbonated beverages, as these can cause you to swallow air which leads to bloating. Finally, make sure you're getting enough fiber in your diet by eating plenty of fruits, vegetables, and whole grains.

If you're looking for a flat tummy, there are certain foods you should eat and avoid. Foods that are high in fiber such as fruits, vegetables, and whole grains (cereals, Brown rice, Oatmeal, Bread etc.) will help reduce bloating. On the other hand, foods that are high in salt, fat, and sugar can cause bloating. So, if you're trying to reduce bloating, make sure to limit your intake of processed foods, fast food, and junk food. Foods that are rich in probiotics are also beneficial and help keep the stomach flatter, such as yogurt and sauerkraut (a type of fermented cabbage).

A man swimming

Exercise can also help reduce bloating by improving digestion and bowel movements. If you're not used to exercising, start slowly with walk or a light jog. You can also try swimming, yoga, or Pilates to help engage the core muscles and reduce bloating.

Constipation is another common cause of bloating which affects about 14% of people worldwide causing symptoms like infrequent bowel movements, excessive straining, hard stools, and bloating. If you're constipated, your body is not able to get rid of waste properly and this can lead to bloating. To reduce constipation and bloating, make sure you're drinking plenty of water, at least 6-8 glasses, and eat high-fiber foods. You can also take a laxative or stool softener if needed.

Bottom Line

Bloating is a common problem that many people experience on a daily basis, but it doesn't have to be permanent! By following these tips, you can reduce bloating and achieve a flat tummy. So don't be discouraged, and give these suggestions a try!

We hope this blog post has been helpful in understanding what causes bloating and how to reduce it! Remember, everyone's body is different so what works for one person may not work for another. If you're still struggling with bloating, talk to your doctor or a registered dietitian to get personalized advice.