Have you ever wondered why you sometimes feel bloated after a meal even when you didn’t stuff yourself? Certain foods and drinks — or the ingredients in them — can cause you to feel more bloated than others.

Stomach bloating is usually caused by a buildup of gas in the gastrointestinal tract. The GI tract is a series of hollow organs joined in a long, twisting tube.

This channel breaks down food transported through the body, which helps the body absorb nutrients and remove surplus material.

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When there is a break in this process, bloating can occur that can be painful and uncomfortable at the same time.

What house remedies have been shown to help reduce bloating symptoms?

Home remedies to help relieve bloating include:

Drink a lot more water

This may sound simple, but drinking water is efficient and is a long-term solution to your constant bloating ailments.

Health experts recommend a person should drink at least 1.5l of plain, still water daily with any less and a person can risk an increase in both constipation and bloating.

By keeping hydrated you can ensure things are moving along as they should with a reduction in your bloating.

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Herbal teas

Herbs can help with bloating in many cases, and it could be as simple as swapping your regular daily brew with a herbal teabag.

Ginger, fennel and chamomile to name a few, all have carminative and anti-spasmodic properties which can help to keep bloating at bay.

Antispasmodics are commonly used in irritable bowel syndrome and help relieve some of the symptoms of IBS such as bloating and tummy pain.

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Fermented foods

If bloating is a longer-term problem, then introducing fermented foods into your diet can be helpful.

Examples of fermented foods include kefir, sauerkraut, or kimchi.

Underlying issues of bloating can often be caused by having an imbalance of bacteria in the gut with fermented foods helping to restore a healthy balance and reducing symptoms of bloating.

According to Registered dietitian Anna Taylor, MS, RD, LD, CDCES, foods that can make your bloating worse include:

• Alcohol
• Chocolate
• Drinks that contain caffeine, including coffee and tea
• Dairy products
• Sweets
• Fatty or greasy food
• Certain sweeteners, such as fructose and sorbitol
• Cruciferous vegetables such as broccoli, cauliflower and cabbage
• Beans. Other legumes, like soybeans, peanuts, and lentils, tend to not be as bloating.
• Onions
• Excess salt

“If you cut down on these, you should see a difference with less bloating,” says Taylor.

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