Bloating is actually a very common problem in today’s society. It can be caused by a poor diet, exposure to stress, air pollutants or some medications.

Bloating is a sign of some kind of digestive problem and manifests through a swollen belly. It’s actually a combination of trapped gasses, liquids and solids in the gut which are to blame, and is always an unpleasant problem.

However, bloating is usually a temporary problem that usually goes by itself, although there are situations when it can last for days, so if bloating is accompanied by constipation, diarrhea, vomiting, and sudden weight loss, this is a sign of concern and should be checked by doctor, but however, in most cases, there is nothing to be afraid of.

Here are 8 simple tips which can reduce and prevent bloating:

1. Reduce your carb intake

Carbs bind with water molecules in the body, forming glycogen which is fuel for the body. However, consuming high-carb foods often will make the body retain water, which will lead to bloating. Instead of bread or pasta, eat more veggies to prevent bloating.

2. Drink plenty of water every day

The human body needs water in order to stay hydrated and survive and for elimination as well. You should drink plenty of water every day in order to keep your tissues hydrated and help everything, including the digestive system, work properly.

At the same time, make sure to avoid soda, soft drinks and dairy products which can cause excess gasses in the body.

3. Eat smaller meals

Heavier and larger meals are the most common cause of bloating, so make sure to keep your meals small.

4. Reduce your sodium intake

High-sodium foods will make the body retain water and liquids, so limit the intake to 2500 mg. per day.

5. Avoid artificial sweeteners

Xylitol, sorbitol, aspartame and mannitol are all artificial sugar alternatives that can destroy your health. They have been linked with bloating and excess gasses as well as more serious problems, which is why you need to stay away from them.

6. Raise the amount of fiber in your diet

Fiber is highly important for your digestion and health, which is why you need it on a daily basis. However, excess fiber can cause bloating and other digestive problems, so stick to the recommended 20-25 gr. of the nutrient per day. Drink plenty of water as well, and your digestive system will work perfectly.

7. Choose the right fruits and vegetables

Mangoes, peaches, cherries, grapes, broccoli, Brussels sprouts and cauliflower are all highly beneficial for our health, but they may contribute to bloating. Avoid these fruits and stick to strawberries, blueberries and oranges as well as zucchinis and cucumbers from the vegetable family.

8. Chew slowly and thoroughly

Poor dietary habits such as eating fast can cause bloating due to the excess air you’re swallowing. Instead of eating fast, eat slow and thorough and focus on the meal instead of talking or watching TV.