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Nutritional Guidelines for Bloating & Excess Intestinal Gas

Many people complain of bloating and gas buildup during and after meals.

Such discomfort may have one or more of several possible causes, including overeating, eating particular gas-producing foods, drinking excessive amounts of alcohol, smoking, and stress.

If you are suffering from bloating or excess intestinal gas and your symptoms are severe or long-lasting, you should consult your doctor. But if your symptoms are mild, simple dietary and lifestyle changes may relieve your discomfort.

Try the following strategies:  

  • Instead of eating three large meals daily, try smaller, more-frequent meals  (one every 2 or 3 hours).  

  • Eat slowly and chew food well. Get in the practice of putting down your fork after every bite, and chew each mouthful at least 10 times. Also avoid using a straw for drinking.   These practices will help to reduce the amount of air you take in while eating and drinking.

  • Avoid chewing gum, and avoid smoking immediately following meals. The air that you swallow while chewing gum or smoking can contribute to bloating and gas buildup.

  • Select foods that are easy to digest, such as gelatins, puddings, and yogurts (see The Bland Diet for more information and suggestions), and avoid foods that are likely to cause gas buildup, such as asparagus, beans, broccoli, Brussels sprouts, cabbage, cauliflower, corn, onions, and green peppers.

  • Also avoid drinking milk and all carbonated beverages. 

  • If you are suffering from constipation, which can increase intestinal gas, try boosting your intake of fiber by eating fresh fruits and whole-grain cereals.

  • Be sure to increase your intake of water as well -- to at least eight glasses a day.  Fiber from whole grains absorbs water from the stomach and the intestines as it passes through undigested.

  • Drink liquids one hour before or after meals instead of with meals.  

  • Wear comfortable clothing that is loose around the waist.

    Note: Although beans and certain vegetables (such as asparagus, broccoli, cabbage, and onions) are also good sources of fiber, they are more likely to cause gas than to reduce it. Restrict your fiber sources to fruit and grains.  


The above opinionated views and information serves to educated and informed consumer .  The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. .It should not replaced professional advise and consultation.  A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions 

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