How to Get Rid of Bloating, According to Nutritionists

glamour.com:

may seem embarrassing—and feel uncomfortable—the condition is more common than you think.According to a nearly 20% of the general population experience bloating at least once a week, and found that 15% to 30% of the general US population experience bloating.

It’s also much more common for women than men, according to 2022 research published , in which researchers concluded that women are twice as likely to report feeling bloated.But just because it’s common doesn’t mean it’s fun.

Plus, consistent bloating can be a signifier that something else is going on with your health.“Bloating is usually caused by one of two things: gas or water retention,” , nutritionist, celebrity chef, and founder of Just Add Water and Culinary Alchemy, tells Glamour. ”Gas is caused by the fermentation process of carbohydrates and fibers in your colon.

If [it’s] in balance, your gut bacteria can ferment beneficial bacteria without causing gas. However, if imbalanced, your microbiome may produce more gas."Certain behaviors and conditions can cause excess gas to form in the body, too, according to registered dietician and nutrition advisor , MS, CDN.“Common causes of bloating include overeating, eating too quickly, food intolerances, consuming foods that produce excess gases or slow digestion, stress or anxiety, constipation, and GI disorders like irritable bowel syndrome, inflammatory bowel disease ,or gastroparesis,” she says.“If you want to prevent bloating, start with the basics.