How to Reduce Abdominal Bloating

Published: 5 May, 2025 | 10'

You’ve probably experienced a bloated belly at some point, either after eating or even on certain days when it feels like we wake up with that sensation. Abdominal bloating or distension is quite common, whether it occurs temporarily or as a symptom of another condition.

We discuss the most common causes of abdominal bloating and tips to reduce it with the help of Dr Yaiza Acosta, a nutritionist and sports doctor.

What is abdominal distension?

Abdominal distension is referred to as the feeling of having a full abdomen, usually resulting from the accumulation of gas in the intestines, though it may also be due to other diverse causes related to food intolerances or imbalances in the digestive system. It is popularly called “bloating” due to the physical evidence of an enlargement of the abdomen with a tense and uncomfortable sensation.

Main Causes of Abdominal Distension

“Bloating or abdominal distension can be triggered by various causes, and it is influenced by the digestive, hormonal and habits of each person,” says the doctor. These include certain types of foods that may produce gas, hormonal changes, and even certain types of medications.

Foods that cause bloating

One of the most common causes of abdominal bloating is the presence of gas in the digestive tract. This excessive gas production may be due to the bacterial fermentation of carbohydrates in the colon, mainly from overeating, a high-fat diet, or certain types of foods. Let’s see which habits or foods may produce these gases:

• • Carbonated, fizzy or fermented drinks.
  • Sipping liquids through a straw or taking small sips of very hot beverages.
  • Fried or battered foods.
  • Cereals, rice, bread, and other derivatives.
  • Legumes such as lentils or chickpeas if not soaked beforehand.
  • Sweets and refined sugars.
  • Some cruciferous vegetables like broccoli and cauliflower, as well as onion.
  • Foods high in fat slow down digestion, allowing food more time to ferment.

Aerophagia is the involuntary swallowing of air while eating or drinking, which can result in excessive gas entering the digestive tract. This occurs when eating too quickly, chewing gum, or eating with an open mouth.

Abdominal distension caused by fluid retention may be influenced by hormonal factors and can also be a consequence of consuming high-salt foods.

Slow Digestion

Digestion and nutrient absorption are the main functions of the gastrointestinal tract. Regarding digestion, it does not always last the same amount of time and depends on various factors such as the type of foods and hydration, or intrinsic factors of the person at a metabolic and hormonal level, as well as sedentarism.

An unbalanced diet, high in fats and a sedentary lifestyle are factors that lead to slow digestion and interfere with transit, causing gas accumulation and constipation.

When digestion is slow, the breakdown of nutrients may be affected. Furthermore, if food remains in the stomach and intestines for too long, intestinal bacteria can ferment some nutrients for longer, generating gas.

This set of factors contributes to abdominal distension and creates a sensation of bloating or heaviness, especially after main meals.

Food Intolerances

Some people frequently experience slow digestion and tend to be more sensitive to certain foods such as gluten or lactose. This type of food intolerance leads to abdominal distension as an associated symptom, but can also include others like diarrhoea or discomfort in the abdominal area.

Lactose intolerance, a sugar found in dairy products and derivatives, occurs when the body is unable to digest it. On the other hand, coeliac disease is an immune reaction to eating gluten, a protein found in wheat, rye, or barley. In both cases, consuming these ingredients causes not only bloating but also gas and other associated symptoms.

Stress and Anxiety: How They Affect the Digestive System

Emotional factors can also alter intestinal transit, leading to slower digestion and promoting abdominal distension. Therefore, during astressful situation, our body starts to produce cortisol, whose receptors are found throughout the body and affect various processes, from the immune system to the nervous system and even the digestive system, among others. If cortisol levels remain high, they can trigger negative effects in the latter, such as weight gain, abdominal discomfort, diarrhoea, and bloating.

Similarly, stress and anxiety are closely linked to eating habits, and it is common that during these states, one tends to eat more and poorly with highly caloric or processed food that temporarily relieve negative emotions. This often leads to weight gain and bloating after consuming unhealthy foods.

Hormonal Imbalances: Relationship with the Menstrual Cycle in Women

Some causes of bloating may be a consequence of certain conditions that specifically affect women and are closely linked to hormonal levels.

Premenstrual syndrome (PMS) is a group of symptoms that affect each woman differently on a physical and emotional level in the days leading up to menstruation, primarily due to changes in hormonal levels that occur during the menstrual cycle. As such, it is possible to experience fluid retention and changes in thirst and appetite (cravings for food), resulting in a sensation of bloating and a visibly larger belly.

In addition to these hormonal variations that are common throughout a woman’s reproductive life, there are other conditions like polycystic ovary syndrome or endometriosis that often have bloating as an associated symptom.

Differences between bloating and fat accumulation

Physically and visually, abdominal bloating and fat accumulation make the belly appear larger, but the causes are quite different as are any associated symptoms.

Firstly, “abdominal bloating is mainly due to the accumulation of gas or liquid in the abdominal area, although the most determining factor is that it often tends to be temporary and varies throughout the day,” explains Dr Acosta. It is usually accompanied by associated symptoms such as a feeling of heaviness or discomfort and unease in the abdomen. As mentioned earlier, its causes are varied, such as consuming gas-producing foods, heavy digestion, fluid retention, or food intolerances, among others.

Conversely, “the accumulation of fat is due to the storage of fatty tissue in the belly and does not vary throughout the day, nor is it typically accompanied by digestive discomfort,” continues Dr Acosta. Usually, this accumulation of fat is due to daily habits such as an unbalanced and high-calorie diet and a lack of physical activity, but it can also be influenced by genetic predisposition and hormonal changes, especially in women.

The main way to differentiate between them is to observe if the abdomen changes size throughout the day or after eating, as it is likely to be bloating, while if it remains constant, it will be accumulated fat.

Tips to Reduce Abdominal Bloating

“In cases where abdominal distension or bloating occurs due to behavioural dietary causes, its appearance can be relieved or avoided with some daily changes that include proper hydration, reviewing which foods may produce gas or slow down our digestion, and engaging in physical exercise,” informs Dr Acosta. Let’s look at some of them.

Hydration

Proper hydration is important for all vital processes and is especially necessary for correct digestion and good intestinal transit, as this helps food move smoothly through the digestive tract. This way, situations of constipation or gas creation in the intestines are avoided.

The ideal is for water to be the basis of this hydration and we can complement it with natural juices or infusions made from ingredients that help reduce bloating, such as turmeric or ginger. It is also recommended to drink small amounts of liquid during meals and avoid fizzy drinks.

Foods that help reduce bloating

“Some habits such as eating smaller portions more frequently instead of large meals will be beneficial for improving intestinal transit, as the digestive system will be able to digest food better, thus reducing the likelihood of bloating,” explains the doctor. Likewise, eating slowly and taking the necessary time to chew well aids digestion and reduces the chances of overeating. 

When preparing meals, it’s preferable to avoid frying and use cooking methods such as boiling, steaming, grilling, and baking. 

It is advisable to base your diet on foods such as:

• Fruits such as raspberries, blueberries, oranges, apples, and pears, as well as avocados.
• Dark leafy vegetables such as spinach and chard, and carrots, beetroot, or peas.
• White meats like turkey or chicken, and fish such as salmon.
• Plant-based protein from legumes and nuts, though in limited amounts.
• Yoghurts and natural dairy products.
• Whole carbohydrates like brown rice, quinoa, and oats.
• Use seasonings that do not cause abdominal distension such as turmeric and ginger.

In cases where abdominal distension occurs frequently after eating, it is useful to keep a food diary, as this will be very helpful in identifying which foods cause discomfort and can be discussed with a specialist.

Avoid foods that increase bloating

• • • • Avoid some habits that cause excessive air intake, such as chewing gum, fizzy drinks, or using straws, as well as eating quickly, with your mouth open, or talking a lot while eating.
      • Spicy seasonings that may irritate the intestinal mucosa.
      • Processed flours and added sugars.
      • Reduce red and fatty meats and processed ones like industrial sausages, deli meats, etc.
      • Avoid alcohol and smoking.

Abdominal massages

The benefits attributed to massages, such as reducing tension and activating microcirculation, are also positive in the abdominal area, especially during heavy digestions or when there are gases. “Abdominal massages help facilitate intestinal function and thus reduce discomfort and bloating in the area,” explains Yaiza, “they are also beneficial when there is constipation.”

It is advisable to perform these massages lying on your back and place both hands over the navel. Then:

1. Trace with both hands an imaginary outline of the large intestine: move up the right side, continue parallel to the ribs, and move down the left side.
2. Move both hands over the abdomen in circles, always from right to left in a clockwise direction.
3. Gently press with the pads of your fingers along the same path of the intestine while making circles.

Physical Exercise

“Combating sedentary behaviour and leading an active lifestyle alongside a varied and balanced diet, following the tips described above, will be the basis for combating abdominal bloating,” states the doctor. 

Exercising will help us control weight, but also to improve our intestinal transit by keeping our digestive tract active and thus facilitating digestion and gas evacuation. Ideally, a combination of strength training alongside aerobic activity is recommended, and keeping active every day, for example, by going for a walk.

Using natural supplements like probiotics and digestive enzymes

Experiencing bloating, gas, diarrhoea or constipation frequently can be a sign of an imbalance in the gut microbiota, or in other words, the set of microorganisms that inhabit the digestive system. In this regard, probiotics are useful in order to restore that natural balance.

Yaiza explains that “there are foods rich in probiotics such as full-fat dairy products and kefir, as well as other vegetables like sauerkraut, kimchi, miso, kombucha, olives and pickles, or dark chocolate.” It is also possible to find probiotics in forms of dietary supplements and others that include digestive enzymes that also aid digestion.

Home remedies to reduce abdominal distension

Along with caring for our diet and practicing exercise, we can implement some home remedies that may improve bloating in certain cases, such as:

• Drinking infusions with ingredients such as ginger, turmeric or chamomile, which can alleviate abdominal distension.
• Applying heat to the abdominal area if there is any discomfort.
• Increasing your consumption of water.
• Going for a walk for at least 15 minutes.
• Massaging (circular and in a clockwise direction) the abdominal area.

Frequently asked questions about abdominal distension

The abdomen can be swollen for various reasons, as we have seen earlier, and it is common that if it occurs very frequently or becomes chronic, we may have questions about its origin and how to improve this condition. Of course, the most suitable person to provide a diagnosis and an appropriate solution would be our trusted healthcare provider or digestive specialist. We address some of these questions with Dr Acosta.

• Why is abdominal bloating more common after eating?

The most common cause of bloating or abdominal distension is gas accumulating in the intestinal tract due to slow digestion and even some intolerance, which is why it often occurs soon after eating certain foods.

• What drinks are best to reduce bloating?

The most advisable thing is to reduce any kind of fizzy or sugary beverages, as it is always better to primarily hydrate with water throughout the day, which can be complemented with natural juices, infusions or teas.

• When should I consult a doctor?

It’s also important to keep in mind that, if bloating occurs frequently or is accompanied by other symptoms such as altered intestinal transit, unexplained weight loss or severe pain, it is advisable to consult your healthcare provider. It is important to pay attention to any changes in our digestion as, in some cases, abdominal distension may be a symptom of a condition such as coeliac disease, lactose intolerance or irritable bowel syndrome.

If you want to know more about nutrition…

• Anti-inflammatory diet: everything you need to know
• Reasons why your body may limit nutrient absorption
• Nutrition today: What diets are trending and what does science say about them?

Content created in collaboration with Dr Yaiza Acosta Chinea. This article is informative and does not replace consultation with a specialist.

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