Why Am I So Bloated?
Foods that contain certain types of fermentable fibers or sugars that can also create a "large amount of intestinal gas hours after being eaten when they encounter the bacteria living in the colon," says Freuman. "The foods in this category are collectively known as 'high FODMAP,' and they range from foods we typically think of as 'gassy,' like beans and Brussels sprouts, to those that may surprise you, like cashews or watermelon." There's a twist, though: Freuman says that not every high-FODMAP food makes everyone gassy—it's different for everyone. She suggests talking to a dietician trained in the low-FODMAP diet to identify which foods are triggers for bloating for you.
The list goes on: Soda and other fizzy drinks (sorry, LaCroix-lovers) shuttle gas that's not burped out to the intestines. Artificial sweeteners can't be digested, which makes them likely to cause bloat. If you have trouble with gluten or dairy, those can cause issues, too.
Honestly, it's hard to avoid bloat-causing foods.
There are other culprits for bloat, too: If it's getting near your period, then yes, your cycle can also have a lot to do with it: "Increased sodium levels lead to more water retention," says Sonpal. "For those looking to reduce water retention and improve menstrual bloating, it's best to avoid refined carbohydrates and high sodium foods." Regular exercise might help with bloating during your period, too.
How to De-Bloat
It's annoying that something so frustrating to deal with can be caused by so much of what we ingest. The fix isn't so much about preventing bloating 100% of the time, as it is from treating the symptoms when they show up.
If there's a common thread you might be picking up on, it's that bloating caused by foods has a lot to do with being gassy and having full intestines—and, well, there's really only one thing to do about that. "Passing a bowel movement with flatulence helps to improve symptoms the most," says Sonpal. If you're looking for a quick way to get rid of that bloated feeling, get yourself secluded restroom and do the thing.
A walk can also help, erm, get things moving, suggests Sonpal: "Taking a walk after meals helps your abdominal muscles contract and expel the air," he says. "Like Shrek says, 'Better out than in.'" There's also over-the-counter products that can help de-bloat you—he suggests simethicone, a.k.a. Gas-X.
"Yoga positions are only likely to help bloating if you are suffering from trapped intestinal gas and you can't fart it out easily—sometimes the twisting can help things move along a bit," Freuman says. However, "if you have bloating from acid reflux or a too-slow-to-empty-stomach, then inverted yoga positions could actually make you feel worse."
Surprisingly, much-touted probiotics might not always help a case of bloating. "Contrary to what most people think, probiotics are not an effective remedy for most types of bloating, and in some cases, they can actually make it worse," Freuman says. "If intestinal gas is the cause of your bloat, then adding more gas-producing bacteria into the mix could actually make you feel worse, not better."
When to See a Doctor
Luckily, most cases of bloating disperse as quickly as they arrive. "Many people find that overnight sleep provides a bit of a 'reset' when it comes to food-related bloat: Having eight or more hours with nothing going into the GI tract allows for the intra-bowel contents (food volume and gas) to be whittled down a bit and for bloating to subside," Freuman says. "Morning is typically a bloated person's best time of day." There are exceptions: "People with slow-to-empty stomachs may wake up bloated if they ate a large or late dinner the night before. And people who suffer from chronic constipation and aren't able to move their bowels sufficiently each day may struggle with a chronic, low-grade bloating that never really goes away."
If you suspect the latter might be what you're dealing with, it's a good idea to make an appointment with your doctor, says Freuman. "Bloating that literally never goes away can be a point of concern and merit a trip to your doctor to rule out more serious causes, such as certain cancers (ovarian, colon) or celiac disease," she says. "Also, bloating that's accompanied by unintended weight loss, nutritional deficiencies (especially iron or Vitamin B12), or blood in the stool should be checked out by a gastroenterologist."
Sonpal also suggests a trip to the doctor "if the gas takes more than a BM or lasts four to six hours, you should discuss with your doctor how to help," he says.
