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Bloating is a condition where your belly feels full and tight, often due to gas. It can be caused by a variety of factors, including:
Swallowing air: This can happen when you chew gum, smoke, or eat too fast.
Constipation: Having fewer bowel movements than you normally do is just one symptom of constipation. You may still be constipated even if you have regular bowel movements.
FODMAP-rich foods: In people sensitive to FODMAP-rich foods, the small intestine doesn't always fully absorb these.
Visceral hypersensitivity: Some people feel like they’re gassy and bloated even when their volume of gas is normal. This condition often correlates with IBS and other disorders involving the gut-to-brain neural pathways.
Digestive contents: Bloating can occur when the GI tract becomes filled with air or gas. This can be caused by something as simple as the food you eat. Some foods produce more gas than others.
Hormones and stress: Hormones and stress can also play a part in bloating.
Avoid bloat-inducing foods: Difficult-to-digest foods can cause gassiness and bloating. These are some familiar culprits.
Reduce stress and anxiety: Practicing ways to reduce stress and anxiety, such as breathing exercises or progressive muscle relaxation, may help reduce excess gas and bloating.
Stay hydrated: Drinking plenty of water can help prevent constipation, which can cause bloating.
Exercise: Regular exercise can help keep your digestive system moving and prevent constipation.
Eat slowly: Eating slowly and chewing your food thoroughly can help prevent you from swallowing air.
Keep a food diary: Keeping a food diary can help you identify which foods may be causing your bloating.