The main foods to avoid for a bloated stomach
Publié le 03-08-2024 et mis à jour le 27-02-2025
Sensation of heaviness, bloated stomach, hard stomach, bloating, pain… These digestive issues can be difficult to live with daily. Discover what the causes might be by implementing an anti-bloated stomach strategy!
Summary
I. The causes of a bloated stomach
The primary cause of bloating is poor diet (too fatty, too sugary, too salty, alcohol, carbonated drinks) which can lead to digestive disorders.
Indeed, these foods will irritate the digestive system and cause bloating. Some "healthy" foods can also cause swelling because they ferment in the stomach, particularly cabbage (broccoli, cauliflower, Brussels sprouts), raw vegetables/crudités, and dairy products.
Fermentation takes place in the intestine and aims to break down dietary fibers. The problem is that this induces the production of intestinal gases causing bloating and flatulence. The two are often linked.
Other possible causes of a bloated stomach are:
- Stress
- A medical treatment
- Sedentary lifestyle
- Premenstrual syndrome
Furthermore, it is important to mention other factors that can contribute to a bloated belly. For example, excessive fiber consumption can be problematic.
Although fibers are beneficial for digestive health, excessive consumption can lead to bloating due to increased gas production.
Another possible cause is excessive salt consumption. An excessive amount of salt in the diet can lead to water retention, which can give the impression of having a bloated stomach.
Moreover, food intolerances can also cause a bloated stomach. If you are intolerant to certain substances, such as lactose or gluten, your body may react by producing gas or retaining water, which can give the impression of having a bloated stomach.
Finally, certain gastrointestinal diseases, such as irritable bowel syndrome or Crohn's disease, can also cause a bloated stomach.
If you have persistent bloating symptoms, it is important to consult a healthcare professional for an appropriate diagnosis.
Also read: How to burn belly fat effortlessly and why is losing belly fat difficult?
II. The hard and swollen belly: causes and solutions
A hard and bloated belly can be caused by a buildup of gas in the intestine, often due to inappropriate diet or digestive disorders.
These inconveniences can be exacerbated by certain lifestyle habits such as stress, lack of sleep, or excessive alcohol consumption.
To remedy this, it is essential to adopt a balanced diet, rich in fiber and probiotics, which contribute to optimal digestion.
It is also recommended to engage in regular physical activity, which promotes intestinal transit and helps reduce stress.
Natural solutions such as herbal teas made from plants like chamomile or mint, known for their digestive properties, and essential oils, especially peppermint and lemon, can also provide relief.
Additionally, the integration of relaxation techniques and stress management, such as meditation or yoga, can have a positive impact on digestive balance and help reduce the sensation of a bloated stomach related to stress.
III. Anti-bloating reflexes
In the face of bloated stomach issues, several daily habits can be adopted to reduce bloating and promote better digestive comfort.
These eating and lifestyle habits have a significant impact on the health of our digestive system.
- It is important to have meals at a regular pace in a calm environment and to chew well. Allow at least two hours between the last meal and bedtime to enable proper digestion.
- Prefer cooked vegetables, foods rich in fiber, and whole grains. These foods are more easily digested by the body, thus limiting the formation of gas in the intestine.
- Drink water regularly, but outside of meals. Prefer mineral waters rich in magnesium for their mild laxative effect. Hydration plays a key role in the proper functioning of our digestive system.
- Engage in regular physical activity. Exercise helps stimulate the muscles of the abdominal belt, thereby promoting digestion and transit. A simple walk after a meal can help reduce bloating.
- Avoid consuming foods that promote intestinal gas production such as legumes, certain vegetables like cabbage, and carbonated drinks.
- Learn to breathe well. Deep and slow breathing can help reduce stress, a factor that contributes to increased bloating.
- Avoid eating quickly. Taking the time to chew each bite well aids digestion and reduces the risk of bloating.
By adopting these anti-bloating habits, you help improve your digestive comfort and reduce the unpleasant symptoms of a bloated stomach.
Also read: hormonal causes of abdominal fat in women.
IV. Natural solutions for bloated stomach
The microbiota to the rescue of our stomach
Our diet is the preferred way to protect this microbiome.
To fight against harmful bacteria, we use foods generally derived from live bacteria used for fermentation, such as those that enable the production of kefir, suppress growth, or stimulate the system.
We can also promote the growth of good bacteria by eating "prebiotics", which are produced from dietary fibers like those found in vegetables such as chicory root or Jerusalem artichoke.
Prebiotics and probiotics can be used together, both are particularly effective against digestive disorders.
At D-LAB NUTRICOSMETICS, we offer the Absolu Probiopure which will rebalance the intestinal microbiota, promote digestive comfort, improve skin quality, and stimulate immune defenses.
We recommend undergoing a treatment over several months to allow the good bacteria to colonize your intestine and address the various issues you are facing. This will promote good digestion, proper nutrient absorption, significantly reduce intestinal disorders, and feelings of bloating.
Essential oils to relieve a bloated stomach
To soothe the stomach at the end of each meal and aid digestion, consider essential oils that are beneficial for the digestive system, such as peppermint essential oil, lemon or cardamom.
Occasionally, to aid digestion, take one to two drops after a meal on a neutral tablet, a sugar cube, or in a teaspoon of vegetable oil or honey.
Foods to avoid when the stomach is bloated
As we have seen above, some foods should be avoided to limit digestive disorders, but others, on the other hand, are capable of reducing feelings of bloating. This is the case with aromatic herbs (chives, parsley, thyme, oregano...) and fruits which, thanks to their high water and fiber content, have a diuretic effect and improve transit. Ideally, they should be used fresh, but dried herbs are also effective.
Carminative plants such as fennel, cumin, or coriander absorb intestinal gases. They can be consumed in the form of seeds or herbal tea.
Baking soda for a less bloated belly
Baking soda is a classic home remedy to have in your medicine cabinet! It is very effective for reducing digestive disorders, take a tablespoon diluted in a glass of water before a meal. This remedy is not recommended for people with kidney or heart problems.
Tea & herbal teas to reduce bloating
Drinking tea and herbal teas is beneficial for the body thanks to their diuretic action. They help the kidneys function properly and limit water retention.
Moreover, green tea speeds up transit!
Green tea is most often recommended because it is unfermented and rich in polyphenols and antioxidants. For herbal teas, we advise either making your own blend or using special digestion herbal teas.
Mint is known to soothe bloating, mallow to reduce digestive pain, and anise to regulate slow transit.
Also replace your coffee with tea or herbal teas to improve digestion.
The benefits of hydration
Adequate hydration is essential to promote optimal digestion and reduce bloating. Drinking enough water helps dilute gastric acids and facilitates the passage of food through the digestive system, thus preventing constipation and bloating. It is recommended to drink at least 1.5 to 2 liters of water per day. Additionally, mineral waters rich in magnesium can help relieve digestive disorders due to their mildly laxative effect.
Herbal infusions such as chamomile, ginger, and fennel are also beneficial. These plants have soothing and anti-inflammatory properties that can reduce intestinal spasms and promote harmonious digestion.
The importance of chewing
Proper chewing of food is a step often overlooked but crucial for good digestion. Chewing food well helps reduce its size, thus facilitating the work of the stomach and intestines. Moreover, saliva contains digestive enzymes that begin to break down food as soon as chewing starts. Taking the time to thoroughly chew each bite helps reduce the risk of bloating and other digestive issues.
It is recommended to have meals in a calm environment, avoiding eating too quickly. Eating slowly and mindfully not only helps to appreciate the flavors but also promotes better digestion.
The impact of posture and physical activity
Posture and physical activity play an important role in digestion. Adopting a correct sitting position during and after meals can help prevent bloating. Avoiding lying down immediately after eating is also crucial, as it can lead to gastroesophageal reflux and bloating.
Engaging in regular physical activity, even low-intensity activities like walking, stimulates intestinal transit and helps to expel gas. Specific exercises such as yoga or Pilates can also be beneficial. For example, certain yoga poses are designed to massage internal organs and promote healthy digestion.
The influence of stress on digestion
Stress and anxiety can disrupt the digestive system and cause bloating. Chronic stress affects the enteric nervous system, which controls digestion, and can slow down or speed up intestinal transit. To manage stress, relaxation techniques such as meditation, deep breathing, and regular yoga practice can be effective.
It is also beneficial to create relaxation rituals before and after meals, such as listening to soothing music, taking a few minutes to breathe deeply, or practicing gratitude. These simple habits can have a significant impact on reducing stress-related bloating.
The importance of fiber in the diet
Dietary fibers play a key role in regulating intestinal transit and preventing bloating. There are two types of fibers: soluble fibers and insoluble fibers. Soluble fibers, found in fruits, vegetables, and legumes, dissolve in water and form a gel that helps slow digestion, thus promoting regular nutrient absorption. Insoluble fibers, found in whole grains and certain vegetables, add bulk to the stool and facilitate its passage through the digestive system.
To avoid bloating, it is important to gradually incorporate fibers into the diet by increasing the consumption of fruits, vegetables, whole grains, and legumes. Drinking enough water is also essential to help fibers pass easily through the digestive system.
The benefits of probiotics and prebiotics
Probiotics and prebiotics are essential for maintaining a healthy and balanced gut microbiota. Probiotics are beneficial live bacteria that help maintain the balance of microorganisms in the intestine. Prebiotics, on the other hand, are non-digestible dietary fibers that feed these good bacteria.
Incorporating foods rich in probiotics, such as yogurt, kefir, and fermented cabbage, and foods rich in prebiotics, such as asparagus, bananas, and root vegetables, can help reduce bloating. These foods promote the growth of good bacteria, thereby improving digestion and reducing intestinal disorders.
Dietary supplements containing probiotics and prebiotics, such as Absolu Probiopure from D-LAB, can also be an effective solution to rebalance the gut microbiota and improve digestive comfort.
V. Dietary supplements to combat a bloated belly
At D-LAB, we offer dietary supplements for the body with formulas made from natural ingredients, free from controversial products and side effects. Our products are developed with scientific rigor and special attention to the body's needs, thus ensuring maximum effectiveness.
To rebalance the gut microbiota, we recommend Absolu Probiopure which contains a mix of 5 strains of lactic ferments. These strains act directly in the intestine to improve digestion, reduce bloating, and promote optimal digestive comfort.
In addition to Absolu Probiopure, our Fat Burning Program is a best-seller. This slimming program consists of three products that work together to eliminate stored fats and enhance the intake of natural foods. A treatment offers active ingredients known to be powerful fat burners such as raspberry ketone, guarana, cayenne pepper, or green tea extract.
The Metabolism Activator helps increase the basal metabolism by promoting thermogenesis to convert sugars and fats into heat. This process is essential for those looking to reduce bloating and improve their figure.
The Active Energy Complex will act on fat burning, while the Slimming Detox will fight against water retention and drain your body. Together, these products provide a comprehensive approach to combat bloated belly issues.
Our capsules are 100% natural. They will rebalance the digestive system, act against cravings and snacking, reduce appetite, and deeply combat bloating and other digestive problems. They are ideal for those looking to achieve a flat stomach and maintain good digestive health.
The benefits of natural ingredients
The ingredients used in our dietary supplements are carefully selected for their effectiveness and naturalness. Guarana, for example, is known for its stimulating properties and fat-burning effect, while green tea is rich in antioxidants and helps to speed up metabolism.
Raspberry ketone, for its part, is another key ingredient that helps break down body fat. These components work in harmony to provide a comprehensive and natural solution to bloated belly problems.
A commitment to quality and ethics
At D-LAB, commitment to quality and ethics is paramount. Each dietary supplement is produced in our own green factory in France, thus guaranteeing traceability and impeccable quality. Our products are free from controversial substances and are formulated to respect the body while delivering visible results.
We believe in a holistic approach to well-being, where each product is designed to work in synergy with the body. Our dietary supplements do not just mask symptoms but address the root causes of digestive disorders and bloating, thereby contributing to lasting well-being.
How to get rid of a bloated stomach?
To get rid of a bloated stomach, it is recommended to adopt a balanced diet, rich in fiber and probiotics. Engaging in regular physical activity and drinking enough water are also effective measures. Natural solutions such as herbal teas and essential oils can also help reduce bloating.
Does rice cause bloating?
Rice, especially white rice, is generally well tolerated by the digestive system and does not cause bloating. However, brown rice, which is high in fiber, can sometimes cause bloating in some sensitive individuals.
What food to eat when you have a bloated stomach?
When you have a bloated stomach, it is advisable to consume easily digestible foods such as cooked vegetables, fruits rich in water and fiber, and aromatic herbs. Herbal teas made from mint, fennel, or chamomile can also help reduce bloating.
What are the 9 foods that cause belly bloating?
The 9 foods that cause belly bloating are: legumes (beans, lentils), cruciferous vegetables (broccoli, cauliflower), dairy products, carbonated drinks, fried foods, onions, apples, pears, and foods rich in insoluble fiber.
Should carbonated drinks be avoided?
Yes, carbonated drinks should be avoided when suffering from bloating. The gas bubbles contained in these drinks can accumulate in the digestive system and cause swelling. It is better to drink still water or herbal teas to hydrate the body without introducing additional gas.
How do eating habits affect bloating?
Eating habits play a crucial role in managing bloating. Eating too quickly, for example, can lead to swallowing air, which causes bloating. Additionally, consuming meals high in fat can slow digestion, thereby increasing the risk of bloating. Taking the time to chew food well and eating in a calm environment can improve digestion and reduce bloating.
Do dairy products always cause bloating?
Dairy products can cause bloating in some people, especially those who are lactose intolerant. However, there are alternatives such as lactose-free dairy products or plant-based milks (almond, soy, oat) that are often better tolerated. It is important to note that each individual reacts differently, and it may be helpful to try different options to see what works best.
Are foods rich in fiber always beneficial?
Fibers play an important role in digestion, but excessive consumption or sudden introduction of fibers can cause bloating. It is advisable to gradually increase fiber intake and drink plenty of water to facilitate their passage through the digestive system. Soluble fibers, found in oats, apples, and carrots, are generally better tolerated than insoluble fibers.
Long-term solutions to avoid bloating
To avoid long-term bloating, it is essential to maintain a balanced and varied diet. Regular integration of probiotics can help maintain a healthy gut microbiota, which promotes better digestion. Engaging in regular physical activity and managing stress through relaxation techniques such as yoga or meditation can also help reduce the risk of chronic bloating.
