Bloating is a puffy, uncomfortable feeling that may be experienced almost anytime of the day. It’s particularly common after a meal or on an empty stomach.

It can result from a number of causes:
Swallowed air:
Excess air enters the intestines from eating too fast, taking large bites of food, not chewing thoroughly or drinking while eating. The excess air, a combination of oxygen and nitrogen, can stretch the stomach leaving you bloated. Drinking water at the end of meals instead of during may provide some relief.

Sugarless candy and gum containing the sugar alcohols sorbitol and mannitol: These sugars are not broken down by the body. Their slow absorption can cause bacterial fermentation in the intestines, which gives off a gas and causes bloating.

Carbonated beverages:
Bubbles of carbon dioxide can form air pockets in the digestive tract. On hot days, gulping cold, carbonated drinks to rapidly quench your thirst can cause bloating.

Excess fruit:
This is more common in the summer when people may eat more fresh fruit. Enjoy the variety of summer fruit available but not in excess. Fruit is high in fructose and a starch called oligosaccharide, which ferments in the intestines, contributing to bloating, gas and diarrhea.

Excess fibre:
Too much fibre can cause bloating. In particular, leftover wheat products such as pasta may lead to bloating.

Lactose intolerance:
If you feel bloated after eating ice cream or other milk products, you may be low in lactase, a digestive enzyme necessary to digest the sugar in milk.

Excess salt:
This causes water to be pulled out of the cells into the spaces between causing bloating. Minimize your intake of pickles, chips and highly salted processed foods.

Premenstrual water retention:
Largely a hormonal effect, natural diuretics like celery, parsley or tea may offer some relief.

To help prevent bloating:

• Eat more slowly and be sure to chew food thoroughly.
• Avoid using a straw. Drink water at the end of a meal.
• Eat small meals and snack frequently. Limit your intake of sugarless gum and candy and refined sweets in general.
• Drink water to help flush excess sodium out of the body. Limit salt intake.
• Continue your regular exercise and relaxation program.

Foods most likely to cause bloating include milk products (only if you are lactose intolerant), beans, whole grains, cabbage, Brussels sprouts, broccoli, asparagus, onions, artichokes, apples, pears, peaches and prunes, carbonated drinks and sugarless candy and gum.