Bloating is often caused by swallowing air or consuming certain foods that produce excess gas, particularly after a large meal. Dr. Kang Ben-Chu, a gastroenterologist at Shu-Tian Clinic, warns: "In addition to food-related bloating, conditions like irritable bowel syndrome (IBS), gastritis, or other stomach diseases could also be contributing factors."

Individual reactions to food vary; the same food may cause bloating in some people but not others. Dr. Kang highlights: "Clinically, we first distinguish whether the bloating is caused by gastrointestinal obstruction or impaired kidney function. If the symptoms are severe, an endoscopy may be considered."Broccoli is gas-producing but rich in nutrients; it can be consumed in smaller portions. (Photo/Heho Health)

Six Gas-Producing Foods to Watch Out For

• Processed foods: High sodium content can cause water retention and bloating. Common examples include fast food, sauces, canned soups, and processed meats.
• High-fat foods: Items like cheese, baked goods, and processed meats take longer to digest, delaying stomach emptying and increasing bloating.
• Dairy products: Some individuals have difficulty digesting lactose, especially older adults and certain Asian populations.
• Apples: With high fructose content, apples can be hard to digest for some, leading to gas. Onions, garlic, and beans are also known culprits.
• Beans and legumes: While rich in dietary fiber, they may cause bloating if consumed in large quantities. Gradually increasing intake can help the body adjust.
• Cruciferous vegetables: Foods such as broccoli, cabbage, and Brussels sprouts are nutritious yet can produce gas; consuming smaller portions is recommended.
  
  

Four Foods That Aid Digestion and Relieve Bloating

• Cucumber: Rich in water, cucumbers help flush out sodium and reduce water retention.
• Yogurt: Contains probiotics that promote gut health and lower the risk of bloating.
• Asparagus: Known for its diuretic properties, asparagus helps reduce water retention and bloating.
• Bananas: High in potassium, bananas regulate sodium levels and help prevent bloating and water retention.

Bananas can regulate sodium levels, reducing bloating and stomach discomfort. (Photo/Heho Health)

Seven Lifestyle Habits to Improve Bloating

• Drink plenty of water: Staying hydrated promotes healthy digestion and reduces constipation and gas buildup.
• Take a walk after meals: Gentle movement aids digestion and reduces bloating discomfort.
• Limit alcohol consumption: Alcohol slows digestion and can increase water retention.
• Avoid carbonated drinks: The bubbles in these beverages often cause abdominal bloating.
• Drink tea after meals: Peppermint or ginger tea can help soothe bloating, though individuals with acid reflux should avoid peppermint tea.
• Practice yoga regularly: Poses like the child’s pose and cat-cow stretch can improve digestion and release trapped gas.
• Avoid chewing gum: This habit may cause you to swallow excess air, contributing to bloating.
  
  

Conclusion
Occasional bloating is normal, but frequent discomfort after meals may indicate underlying digestive issues. If dietary adjustments don’t help, consider seeking medical attention for further evaluation.