Gut-Friendly Diet Tips for People with Frequent Bloating or Gas
By Dr. Rajdeep More | Gastroenterologist in Mulund
Frequent bloating or gas can be uncomfortable and embarrassing. If you often feel bloated after meals, your digestion may need a little support. Dr. Rajdeep More shares practical diet and lifestyle strategies to keep your gut happier and healthier.
Why Does Bloating and Gas Happen?
These issues occur when excess gas forms in the gut or the intestines struggle to move food efficiently. Common causes include:
- Eating too quickly or overeating
- Gas-producing foods like cabbage, beans, or fizzy drinks
- Food intolerances (lactose, gluten)
- Constipation or weak gut motility
- Imbalance in gut bacteria (dysbiosis)
Gut-Friendly Diet Tips
- Eat Slowly & Mindfully: Chew well to reduce swallowed air.
- Increase Fiber Gradually: Sudden high fiber causes gas. Choose oats, quinoa, cooked veggies.
- Stay Hydrated: Water improves digestion. Aim 6–8 glasses daily.
- Limit Carbonated Drinks: Fizzy drinks increase gas. Switch to herbal teas or infused water.
- Identify Intolerances: Try lactose-free dairy or gluten-free alternatives if sensitive.
- Add Probiotics: Improve gut bacteria balance. Options include yogurt, kefir, fermented foods.
- Avoid Overeating: Try 4–5 small meals a day.
- Cook Vegetables: Steam broccoli, cauliflower to reduce gas formation.
- Limit High-FODMAP Foods: Foods like onions, garlic, beans may trigger bloating in some people.
Lifestyle Tips to Support Better Digestion
- Stay physically active to support bowel movement
- Try stress relief like meditation or yoga
- Skip chewing gum and avoid straws to reduce swallowed air
- Keep a food diary to track triggers
When to See a Gastroenterologist
Sometimes bloating can indicate IBS, lactose intolerance, celiac disease, or other gut concerns. If your symptoms are frequent, painful, wake you at night, or include weight loss or blood in stool, professional evaluation is essential.
Dr. Rajdeep More offers expert diagnostics and treatment for persistent digestive issues in Mulund, Mumbai.
Conclusion
With simple food swaps and mindful eating, most people can reduce bloating and enjoy a more comfortable gut. For persistent or severe symptoms, expert care ensures proper treatment and long-term relief.
📞 Call Today: 83696 66134
🌐 Website: www.gastroenterologistdrrajdeepmore.com