Bloat: What Is It And How Can You Prevent It?

Did you maybe enjoy brunch a little too much over the weekend? Or maybe it was a really hot day and you had a ton of water? All you know is you have some pain and it looks like a balloon was inflated in your belly.

Is it what you ate or drank? Maybe. But bloating is a regular occurrence in most people. However, if the discomfort lasts a day or two you may want to figure out ways to prevent it from happening and causing discomfort and even embarrassment. Check out how you can prevent bloat before it even happens! 

Watch Out For What You Eat

Foods rich in probiotics take care of the bacteria in your intestines. If bacteria is happy, they regulate the digestive system, which helps prevent bloating. Yogurt, tempeh, and miso are some foods rich in the probiotics you need.

Are you tempted to peel your fruits? Please don’t. Apples, pears, and fresh berries consumed with their skin which are rich in fiber and significantly reduce bloating. Mangoes, bananas, tomatoes, and spinach provide potassium, offsetting sodium levels leaving your body in perfect balance. Don’t have time to make a fiber rich meal or even a smoothie with all those fruits? No problem! Opti-Greens 50 is a simple and fast way to get all of your needed fruits and veggies to help prevent bloat and helps keep your immune system strong. Win win!

Lactose Intolerance 

If you find yourself getting an upset tummy or feeling extra bloated after enjoying your favorite ice cream cone, you may actually be lactose intolerant! Lactose is a cause of many abdominal symptoms, including bloating. Try cutting out or minimizing your lactose intake and see if that helps, you can also check in with your doctor to game plan if you find lactose to be the cause of your discomfort. 

Hydrate Your Body

With your body being 65% water, expect chemical imbalances if the water levels in your body are below average. Keeping yourself well hydrated throughout the day is important because your metabolism is swift and water increases mucous secretions. When you are dehydrated the process is slower and more prolonged which creates gas in the intestines and causes bloating. Additionally, being dehydrated can cause constipation, and no one wants that!

If you know you are dehydrated or will be in a situation to cause dehydration, like a long workout, avoid the temptations to drink a carbonated beverage, for example, sodas and energy drinks. Go for water instead or try Hydrant’s Rapid Hydration Mix which gives you up to 3x the electrolytes of a traditional sports drink, and is way less sweet!

Put Down The Salt Shaker

A salty meal causes bloating because too much sodium in your diet retains water in your kidneys. By regulating your salt when preparing and eating dinner you can help maintain a healthy level of sodium. If you feel like your food is still too bland, try adding other spices like pepper or umami powder, but always be sure to check the sodium content levels before blindly adding other spices to your food.


A delicious meal makes anyone want to swallow fast to eat more. But if you don’t take your time to chew food correctly, the big chunks digest at a slower pace creating room for a lot of gas in your belly. Take your time and savor every bite, not only will you enjoy your food longer, you won’t have to deal with the big belly full of air after dinner!

These are all simple ways to help you prevent bloating, but some people experience it in a more chronic fashion. If that is the case, please consult your doctor as there may be some underlying condition causing your bloat.