Have you ever started the day light as a feather (ish) only to feel like you’ve gained 10 pounds just in half an hour? Well, you are probably just bloated.

Abdominal bloating does not only make us look like we are about to explode, it also causes physical discomfort…. But don´t worry I have good news! This condition can be avoided pretty easily, so say goodbye to cramps, gas and belching with this easy tricks:

Bye bye food triggers

There are certain foods that can trigger bloating like carbohydrates, fats and proteins but this doesn’t mean that you can’t eat anything, you just need to identify which ones are making you feel bloated. However, certain foods may be worse than others so try to avoid apples, beans, dairy products, lettuce and cruciferous vegetables such as broccoli and cauliflower.

Don’t ignore your food allergies or intolerance

If you live with food allergies and intolerances you know it can cause gas and bloating. But even when you are not lactose intolerant, better choose lactose-free products.

Cut back on sugar-free

Did you know artificially sweetened food and drinks can make you bloated? Artificial sweeteners like sorbitol and aspartame aren’t digestible and trigger bloating.

Don’t eat too much at a time

If you like to eat big meals and tend to feel uncomfortable afterwards, means you’re bloating so then try smaller portions.

Watch your fiber intake

The high-fiber are not for everyone even when we know they are healthier. Fibrous foods such as whole grains, beans, and legumes but it can be a common cause of bloating in some people.

Put away the salt shaker

An extra salty meal may lead you to water retention, which causes bloating and long-term health problems like high blood pressure. Better use flavorful herbs instead of salt.

Avoid fatty foods

Fatty foods take longer for your body to process, because the fat moves slowly through the digestive tract, and this may cause bloat. Start limiting your intake of fried, processed, and refined foods to help your digestion and eventually say goodbye to this type of food.

No more carbonated drinks

If you drink carbonated water and soda, carbon dioxide gas builds up in your body, which quickly lead to bloating, especially if you drink them quickly. Plain water is best.

Don’t eat and run

If you are used to eat really fast, you’re swallowing air, which can lead to gas retention. Beat the annoyance of feeling bloated by taking your time eating.

Go for a walk

Working out can reduce the gas buildup that contributes to bloating. Just take a short walk to alleviate bloating after a meal.

Probiotics is what you might need

Probiotic supplements can help regulate the good bacteria in your gut, which can decrease bloat.

Sometimes changing our eating habits are not enough even when bloating is usually just your body’s natural response to certain foods or habits. But when it doesn’t ease up with this changes is time to talk to your doctor.