Abdominal bloating: Why is my stomach bloated and what can I do to prevent it?

Abdominal bloating: Why is my stomach bloated and what can I do to prevent it?
Abdominal bloating: Why is my stomach bloated and what can I do to prevent it?
Share this
Share this

How to prevent abdominal bloating?

Abdominal bloating is the term usually used to describe the distension of the abdominal cavity and is normally associated with sensations of discomfort, tightness and pain.

Are there days when you feel like your pants don’t fit? Do you often feel your stomach bloated, but don’t know why? The 3StepDiet® is here to help.


The causes

The accumulation of gases, constipation, hormonal changes, sedentary lifestyle, food intolerances, overweight and obesity and even emotional issues can be some of the reasons behind abdominal bloating.



Excess gas is the most common cause of bloating. In a normal state, a part of the stomach and the intestine is filled with gases, derived from chewing and the digestive process itself. Difficulty with digestion will produce more gases and it mostly occurs from a diet rich in fats and sugars.

There are some simple ways to calm the production of gases and relieve the symptoms such as eating slowly, chewing food well, avoiding soft drinks, and eating a healthy, balanced diet. You can also choose foods with digestive properties such as mint, ginger, pineapple, and papaya.



Constipation affects people of all ages and may be related to low consumption of fiber, a sedentary lifestyle, and little water intake.

Eat foods rich in fiber, such as fruit, vegetables, and whole grains. It is also important to drink at least six cups of water per day and practice movement regularly.


Water retention

Abdominal bloating can be caused by some fluid retention, especially during hot days.

Reduce salt intake and season food with herbs and spices instead. Drink plenty of liquids throughout the day, mainly in the form of water.


Food allergy or intolerance

Nowadays, allergies or intolerances, such as to lactose or gluten, are common and not that easy to diagnose.

Some of the most common symptoms associated with food allergies and intolerances are abdominal bloating, discomfort, and flatulence. In cases of severe allergy, symptoms can evolve to anaphylactic shock.

If you suspect a food allergy or intolerance, the best course of action is to consult a specialist for help with getting the proper testing done. Your Registered Dietitian can also assist you.


For these and other questions, the 3StepDiet® Registered Dietitian team is here to help. Contact us and take care of your well-being.

Ready to get started?