Sometimes you wake up feeling an uncomfortable puffiness. Inexplicably, your face feels fuller, and your stomach might feel full and round. But bloating doesn’t just happen in the morning, does it? Sometimes you end your days feeling heavier than usual. The thing about bloating is that it is extremely uncomfortable and annoying. But equally easy to fix.

What Causes Bloating?

If you’re feeling bloated at the end of the day, it’s happening because of something you did in the day. Some foods can be difficult for your system to digest and these can cause bloating. Many people even consider bloating as the early stage of gas in the stomach, which can be extremely discomforting. Here’s a list of things that could be causing you to bloat.

  • Consumption of aerated drinks like soda, cola, etc.
  • Consumption of too much oily or spicy food. Not just chilly spicy, even a blend of spices.
  • Overeating, weather on healthy food or otherwise.
  • Consumption of foods that your body doesn’t agree to, whether dairy or grains.

If you’ve woken up feeling bloated, it is probably due to something you consumed or did the day before.

  • Consumption of too much caffeine or aerated drinks.
  • Consumption of alcohol.
  • Consumption of excessive salt.
  • Inadequate water consumption.

The above-mentioned things cause bloating since they can cause dehydration. When your body is dehydrated, it tends to retain the little amount of water you’ve consumed. Lack of sleep can also cause bloating. Among women, Pre Menstrual Stress or PMS, as it is more commonly known, is another factor that contributes to bloating.

Foods that can Help to Reduce Bloating


  1. Ginger: The anti-inflammatory properties of ginger can make it a good addition to the diet and can fight off bloating.
  2. Yogurt: As we mentioned, one of the biggest reasons for bloating is due to problems in digesting. Yogurt is one of the easiest ways to improve the efficiency of the digestive system. This is because of the large number of beneficial bacteria. 
  3. Avocado: If your diet includes unusually large amounts of salt avocado is the best way to reduce the bloating that may be caused. Salt contains sodium which, if consumed in excess, can cause bloating. The reason is that sodium makes the body retain the water and the resultant bloating. Potassium works the other way around by pumping out the excess water. Avocado contains potassium which helps this way.
  4. Papaya: Papaya is another food that helps with the digestion, hence facilitating the reduction of bloating. It contains papain which helps in the breaking down of the protein consumed and the overall digestion as well. 

A Few Lifestyle Changes that can help to Reduce Bloating

  • Have smaller meal portions. Rather than eating a lot of food at once, have smaller portions distributed more evenly during the day. It aids digestion, keeps you slimmer and helps with the bloating.
  • Check yourself for common allergies and food intolerance like those to lactose, eggs, fructose, gluten, and wheat.
  • Watch out for sugar alcohols. These are contained in food items with artificial sugar. The most common examples of these are sugar-free foods, artificial sweeteners, and chewing gums, to name a few.
  • Aid the digestion process by taking supplements that contain digestive enzymes. Indigestion and poor indigestion can often cause bloating. Consider supplements containing Beano and Lactase, which aid in the digestion process.
  • Keep yourself active. Even the simplest of activities like taking a walk can help with bloating. Take a walk after a heavy meal. Even as little as 15-20 minutes of walking can help. 
  • Rest well. Try to get 8 hours of sleep every day, you can always break it down into night’s sleep and naps. A 20-30 minute nap in the day can do wonders for the body. 


A person’s body is only as healthy as you keep it. Bloating is yet another way of the body telling you that you need to slow down and reconsider your life. Even the simplest lifestyle changes can make a world of difference in improving the quality of life. Consider that!