Feeling Bloated?

Markus RosenbergNutrition


Fatty Foods – Fat takes longer to digest than protein or carbohydrates, so it keeps the stomach full longer. This can cause distention in the upper abdomen.

Gassy foods – Beans, lentils and cruciferous vegetables like broccoli, cauliflower, and cabbage contain sugars that are difficult for some people to digest. Also, artificial sweeteners and fructose are often added to processed foods, these are very hard to digest, and can cause bloating.

Carbonated drinks – The fizzy bubbles created by carbonation are gas, which can temporarily get trapped in you’re belly, leading to a distended belly.

Chewing gum – as you chew gym you swallow air, creating pockets of gas in your intestinal tract.

Antacids & Calcium Supplements – These lower stomach acid and therefore the food you eat is not broken down properly before it enters the small intestine. stay away from those that contain bicarbonate or carbonate.

Salty foods – this increases water, which leads to increase fluid retention, causing bloating.

Dairy – being lactose intolerant can cause intestinal distress if you have trouble breaking down lactose, or milk sugar.

Hormones – increases in progesterone, estrogen, and prostaglandins in women right before your period can slow digestion. Stool and gas move more slowly creating gas and bloating.


Exercise – getting the body moving can help gas and trapped air move along. Yoga, in particular, is great for relieving bloating and digestive issues!

Eliminate Cause – If you know the specific cause then you must eliminate it. Continuing to eat a food that you know does not agree with your system, not only causes bloating and discomfort, but you can also be harming your intestinal walls.

Food Combining – This is a way of eating that only allows certain food combinations in a meal that are compatible with each other for digesting.

Take a Bath – taking a bath with Epsom salt (Magnesium Sulfate), can reduce bloating. Our skin Absorbs the magnesium and sulfate allowing it to act on the digestive system.

Fresh Ginger – has great anti-inflammatory properties and can help reduce bloating, especially after meals. Chew on a few slices of fresh ginger or brew yourself a warm cup of ginger tea.

Probiotics – A probiotic supplement can work wonders. Replenishing your intestinal tract with the ‘good bacteria’ is excellent for your digestive health.

Digestive enzymes – supplying your body with the enzymes needed to break down food can reduce and eliminate bloating.

Drink more water – this will help flush your body and reduce risk of constipation, leading to increase gas and bloating.

Markus Rosenberg