5 Simple Steps To Prevent Bloating To Reach Your Fitness Goals

Have you ever felt uncomfortable, bloated, and in pain? We all have, but don’t worry, today I want to tell you everything you need to know about bloating: why it occurs, how you can avoid it, and how to get rid of it. And, especially if you want to look fit and shredded, and no matter how shred you are, when you are bloated, you will never have a flat stomach.


Bloating is more common than you think. This symptom affects one in every six persons worldwide. Moreover, this symptom commonly occurs due to a build-up of gas somewhere in the gastrointestinal tract, which may be associated with gastrointestinal disorders.


According to a recent article published by the Mayo Clinic, abdominal bloating can be caused due to the presence of solid substances in the abdomen, such as feces or liquids.


What’s more, you probably suffered from bloating after a long weekend of non-stop eating, especially during the festivities, which is totally normal. However, if this has become a recurring issue, then you should visit your doctor. Bloating can cause discomfort and pain, causing a negative impact on your quality of life.


But, before we continue, let’s analyze some of the causes of bloating:


Excess gas


Certain foods can increase gas and cause bloating. Although foods like beans, onions, sprouts, broccoli, cauliflower, and cabbage are extremely healthy and good for your diet, in some individuals, they can cause excess gas.


However, my suggestion is not to get rid of them, but rather cook them. You can sauté, bake, or even blanch them. The idea here is not to get rid of fruits and vegetables, but find smarter ways to include them in our diet without getting too much bloat.


Swallowing air

This may sound strange, but it actually happens quite often, and it provokes bloating. We all swallow air when we eat. It is normal. Yet, we can prevent this. For instance, avoid talking while you’re eating, don’t eat fast, chew your food well, sit upright, and avoid fizzy drinks. Believe it or not, this will massively reduce gas.


Food intolerances

An intolerance or allergy can cause bloating too. Usually, the main sources of intolerance come from gluten and dairy. Still, we are all different, and you may not be intolerant to these foods, but to others. In that case, the best is to consult with your physician and keep a food journal for a few weeks.


Write down everything you eat and notice when your bloating gets worse. Try to find the correlation, and if you spot one, then eat cut that food out and see what happens that week. But, remember to talk to your doctor first.



You guessed it, constipation can lead to bloating. However, there are so many ways to get rid of it. For example, you can drink more water, exercise more often, eat more fiber such as oats, vegetables, and fruits.


Celiac disease

This digestive disorder prevents the intestine from absorbing gluten, so when you consume gluten, it leads to bloating. Celiac disease causes abdominal pain, diarrhea, and fatigue, affecting 1 in 100 people, so it’s quite common. If you suspect you might have it, consult with your physician.


Irritable bowel syndrome (IBS)

People with IBS usually suffer from bloating during the evening due to the erratic movements of the bowel.


Other reasons that can lead to bloating are:

  • Hormones
  • Overeating
  • Intestinal parasites.
  • Food allergies.
  • Dehydration


Bloating will usually resolve itself by making certain lifestyle and dietary changes, so here are some tips that will help you prevent bloating:

 Avoid carbonated beverages

When you drink a soda, the gas can puff out your stomach as it gets trapped in your belly. So, I recommend you to drink water or flavored water with lemon or lime instead of drinking soda. Pro-tip: Green tea and peppermint tea have been shown to reduce bloating.


 Try to stay away from chewing gum

Chewing gum normally leads to swallowing air which triggers IBS, so better stay away from it if you’re bloating.


 Perform regular exercise

Physical activity improves the passage of gas through the digestive system, so it can help reduce symptoms of bloating. A bike ride, cardio, weight training, or HIIT will prevent bloating and help reduce the existing bloating.


 Take a long walk after each meal

According to a recent article published by Healthline, a post-meal walk effectively promotes digestion and blood sugar management, speeding up the time it takes food to move from the stomach into the intestines.


 Increase your water intake

According to Medical News Today, drinking water reduces bloat because it flushes excess water and sodium, which causes bloating and water retention. So, don’t forget your water!



No matter the cause of your bloating, you will surely see an improvement if you implement these 5 tips. However, like I always say, if you continue to struggle with bloating, always consult your doctor to address the root cause.


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