bloating in women, hormones, period, digestion, meal plan, foods to avoid

3 Main Causes Of Bloating And How To Reduce Them

Many people experience bloating at some point in their life. 

Often occurring when there is trapped gas or fluid retention in and around the abdominal area. 

Usually you will feel full and tight, leaving you feeling uncomfortable and the belly larger than normal. 

In this article, I will be going over the main 3 causes of bloating so you can make the changes you feel necessary to reduce your bloating. 

 Recommended Reading: 10 Delicious Low Calorie Sauces


3 Main Causes of Bloating and How to Reduce Them

3 main causes of bloating and how to reduce them



Digestive Issues

Digestive bloating is most common as it's mostly caused after eating.

It can be caused by the types of foods that you are eating, how much, and how fast you are eating them. 

Everyone digests every thing differently, so it is important to take note of the foods and drinks that tend to cause your bloating and discomfort. 

It is recommended to cut down on fats as they take longer to digest compared to carbohydrates and proteins by the Digestive Care Physicians, LLC

You can also slow down when you are eating to avoid trapped gas and bloating. This will give your brain more time to tell you that you are full and avoid overeating. 



Diet & Overall Nutrition

The foods you eat has a big role in how your body feels and functions. So it also plays a role in whether you experience bloating or not. 

Some foods and drinks may cause more bloating than others. 

Common foods that many experience bloating from are: 

  • Dairy
  • Apples
  • Garlic
  • Sugar Alcohols
  • Beer
  • Beans
  • Lentils
  • Carbonated Drinks
  • Wheat
  • Broccoli, Cauliflower, Cabbage, Brussel Sprouts
  • Onions
  • Barley, Rye

Not all of these will make you bloat and doesn't mean you should avoid them completely. Just listen to your body and see which ones tend to have the most effect on you. 

You can also swap out the foods mentioned above to these other choices. 

 Bloating Food Swaps to make to reduce bloating


Hormonal Changes

 Of course, bloating is becoming more common and especially around your menstrual period. 

This happens because your estrogen levels are higher which can cause fluid retention. 

Some ways to reduce period bloating:

  • Pick protein and potassium rich foods to help balance fluids
  • Minimize foods that cause gas
  • Don't skip your workout routine
  • Cut back on caffeine and alcohol
  • Get a little more sleep



When it comes down to it at the end of the day, you may not be able to get rid of bloat completely and it's actually a normal part of digesting. 

It really just becomes an issue when it becomes excessive. 

Always consult your doctor if you are experience out of the ordinary bloating. 


 If you need help with your nutrition, we got you! 

Nutrition goes hand-in-hand with your workouts and we want to make sure it is something that fits your goals, needs, and abilities. 

With a plan that fits these things, you will be able to be more consistent to reach your goals and maintain them. 

Schedule a free 15 minute consultation to get started today! 


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