Everyday Habits That Can Cause Bloating
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9 September 2025
Bloating is often caused by everyday habits that disrupt digestion or increase gas production. Here are the most common culprits
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Eating Too Quickly: Swallowing air while eating fast can trap gas in your digestive system. Slow down, chew thoroughly (aim for 20-30 chews per bite), and take smaller bites
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Consuming Carbonated Drinks: Sodas, sparkling water, or beer release carbon dioxide in your gut, leading to bloating. Opt for still water or herbal teas
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High-Fibre Foods: Beans, lentils, broccoli, and whole grains are healthy but can cause gas if your gut isn't used to them. Increase fibre intake slowly over weeks
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Chewing Gum or Using Straws: These habits make you swallow air, which builds up in your stomach. Ditch the gum or straw and sip drinks directly from a glass
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Eating High-Sodium Foods: Processed foods, canned soups, or fast food can cause water retention, making you feel bloated. Check labels and aim for low-sodium options
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Overeating or Large Meals: Big portions stretch your stomach, slowing digestion. Stick to smaller, more frequent meals to give your gut a break
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Consuming Sugar Alcohols: Sweeteners in sugar-free products are hard to digest and ferment in the gut. Avoid or limit these, especially if you're sensitive
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Food Intolerances: Lactose (dairy), gluten, or fructose can cause bloating in sensitive individuals. Track symptoms with a food diary and consider testing for intolerances
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Stress and Poor Sleep: Chronic stress or lack of sleep messes with gut motility and hormone balance, leading to bloating. Aim for 7-9 hours of sleep and practice deep breathing
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Sedentary Lifestyle: Sitting too long slows digestion. A 10-15 minute walk after meals can help move things along and reduce gas buildup
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