Gas or Bloating - 5 Common Reasons & 15 Remedies to Prevent it
Gas or bloating is a common digestive concern that causes discomfort during the day and difficulty sleeping at night. While often harmless, they may sometimes indicate underlying gut health concerns. Identifying the causes and adopting effective remedies can help you manage it more effectively.
5 Common reasons for Gas or Bloating
1. Swallowing Air - Rapid eating/drinking, chewing gum, straws, carbonated drinks
2. Bacterial Fermentation of food - High-fiber foods (beans, legumes, whole grains), sugar substitutes, cruciferous vegetables (cabbage, cauliflower), spicy foods, fried foods (pakoras, samosas), tea or coffee
3. Indigestion – Overeating, alcohol, irritating medications, infections
4. Gynaecological reasons - Menstruation, menopause, endometriosis, pregnancy
5. Medical Conditions
- Chronic gastrointestinal diseases (diverticulitis, Irritable bowel syndrome (IBS), inflammatory bowel disease
- Gastrointestinal disorders - Irritable bowel disorder (IBD), constipation, gallstones, food poisoning, diarrhoea, gastritis, food intolerances (diary, gluten), Small Intestinal Bacterial Overgrowth (SIBO), Fluid Retention caused by salty foods, hormonal shifts, organ problems, Gastroparesis - Slow stomach emptying
- Ascites (fluid build-up in the abdomen)
How to prevent Gas and Bloating : 15 Remedies
1. Avoid trigger foods: Identify and limit foods that cause gas and bloating for you.
2. Eat mindfully: Chew slowly, stay focused while eating, and tune in to your body's fullness cues.
3. Include a Healthy gut supplement like ActiFiber Natural Gut Strength to your daily diet. Actifiber is a unique Synbiotic blend of prebiotics and probiotics that helps restore gut health and prevent recurrent digestive problems like Gas or Bloating. The probiotic boosts ‘good bacteria,’ while the prebiotic nourishes them, reducing harmful bacteria. Just mix one sachet a day to your tea, coffee, or water—it dissolves easily, has no aftertaste, flavour or odour. It is 100% nature sourced. Watch to know Why leading experts recommend ActiFiber to help manage Gas or Bloating
4. Stay hydrated: Drink plenty of water to support digestion and prevent constipation.
5. Limit sugar substitutes: Reduce consumption of sugar alcohols (sorbitol, xylitol, mannitol) found in some sugar-free foods
6. Soak and sprout beans/lentils: Helps break down complex sugars, making digestion easier.
7. Choose steaming or boiling over frying: These gentler cooking methods support better digestion.
8. Moderate spice intake: Enjoy spicy foods in moderation to prevent digestive discomfort.
9. Control portions: Be mindful of serving sizes, especially with gas-forming foods.
10. Explore dairy alternatives: Opt for plant-based milk like almond or soy if lactose intolerance is a concern.
11. Try gluten-free options: Include millet-based rotis like jowar or bajra for variety.
12. Gradual fiber increase: Increase fiber intake gradually to allow your digestive system to adapt.
13. Include probiotics: Add yogurt (if tolerated) or buttermilk to promote gut health.
14. Exercise: Regular physical activity can aid digestion and reduce gas or bloating.
15. Stress management: Find healthy ways to manage stress, as stress can affect digestion
Consult your doctor and treat underlying conditions for persistent symptoms