Bloating 101: How to Beat a Bulging Belly

Bloating is a common, day-to-day battle that can leave you wondering what triggered your bulging belly. The answers may be hidden in what you’re eating. Start the fight against bloating today by identifying the common culprits, and what you can do to keep your belly flat and pain-free.

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Potassium ensures that all cells, tissues and organs are operating properly. It can provide relief from bloating by balancing and circulating body fluids. Try eating potassium-rich foods such as bananas, kiwis, and strawberries.

Feasting on fiber-rich foods can push stomach-clogging materials out of the body. Fiber moves food through the gastrointestinal tract quickly for better digestion.

LEARN MORE: The Best Sources of Fiber to Get Things Moving

About 25-30 grams of fiber is recommended per day, but most people usually get only 10-12 grams. Incorporate fiber into your diet by including foods like oatmeal, bran flakes, raspberries, lentils, and artichokes into your meals. You can also try fiber supplements that contain psyllium, a soluble fiber that can help regulate digestion and prevent constipation.

White bean hummus is a great fiber-rich food that can actually soak up water in the intestines. It helps to move the bloating, causing foods to push through your body faster.

Probiotics are made up of “good” living bacteria similar to those that naturally exist in the body and aid with digestive health. Probiotics regulate the amount of healthy bacteria in your system and normalize bowel movements. Through nutritional supplements or probiotic-enriched food sources like yogurt, miso, soy drinks, and juices, probiotics can be integrated into your diet.  Look for “live and active cultures” listed on their packaging labels.

LEARN MORE: How to Pick the Right Probiotic