11 ways to beat bloating include drinking water with lemon to reduce salt retention and cleanse the intestine, going for a walk after heavy meals to reduce gas buildup, eating slowly to avoid swallowing air, eating water-rich fruits and vegetables to stay hydrated, reducing carbonated drinks and choosing fresh juices instead, cooking simply by steaming and baking instead of frying, adding probiotic yogurt to your diet daily, limiting starchy foods like pasta that increase water intake, reducing sodium by limiting packaged foods, eating 6 small meals a day instead of 3 large ones to minimize gas, and avoiding chewing gum which can cause swallowing air.

1. 11 Ways to Beat Bloating
Have you ever woken up in the morning and found your favourite pair of jeans too tight for
comfort? The previous night’s heavy dinner can be the reason behind it. Though all of us get
bloating often, we hardly take any step to prevent it. Here are 11 ways to beat bloating:
1. Have water with lemon
Add a few drops of lemon juice to lukewarm water and drink it regularly. It helps reduce the
amount of salt retained in the body and cleanses your intestine.
2. Go for a walk
After having a heavy meal, go for a small walk in your neighbourhood. Walking will help reduce
gas build up that causes bloating.
3. Eat slowly
Most of us have a tendency to eat food faster. While eating in a hurry, you will swallow air, which
leads to gas retention. Try to eat slowly and chew the food properly.
4. Have water-rich foods

2. Include water-rich fruits and vegetables in your diet. It keeps you hydrated and controls bloating.
Few examples of such fruits and vegetables are pineapple, watermelon, cucumber, and zucchini.
5. Reduce intake of carbonated drinks
Drinking aerated drinks will trigger carbon dioxide build-up in the body and cause bloating. Opt
for fresh fruit juices or green tea to get rid of that airy feeling.
6. Follow simple cooking methods
Opt for simple cooking methods like steaming, grilling and baking instead of deep frying. Avoid
fried and fat foods, which cause bloating.
7. Add curd to your diet
Make sure to include probiotic foods in your diet. Have at least one serving of yogurt every day.
8. Avoid starch-rich foods
Reduce the intake of carbohydrate and starch-rich foods like pasta and bread. Such foods
increase the water intake making you feel puffy.
9. Reduce sodium intake
Lessen the consumption of salt in your daily diet. Most packed and processed foods have high
salt content. Avoid such foods to prevent bloating.
10. Have small meals at regular intervals
Have 6 mini-meals at regular intervals instead of just 3 meals. It will make you feel full and
minimize gas formation in the intestines.
11. Say ‘No’ to chewing gums
Chewing gums make you swallow more air, which causes your belly to swell up. Even sugar-free
chewing gums can cause bloating.
Prevention is better than cure. By paying keen attention to the facts featured in this article, you
can beat bloating and make a great difference in your life.