Bloating: Causes and How to Prevent it

Bloating: Causes and How to Prevent it

Doménica Palacios

Have you noticed your stomach a little bit bigger, like you are too full, and feel your gut heavy, painful and uncomfortable? Well, that is bloating, and it's way more common than you may think. It happens when your gastrointestinal tract is filled with air or gas and is a process that involves your whole digestive system. 

Some symptoms of bloating may include stomach pain, discomfort, and gas. You may also hear your belly making funky sounds and feel your food revolving inside. Such a discomfort! Bloating is uncomfortable and very obvious, so we want you to share with you what may be causing that discomfort and you can help prevent it, take a look!




Causes of bloating:



Sometimes, we add more than we need and it makes us retain liquids. Not only does this come from the salt on our table, but from the processed food we buy too, and this could cause severe issues like high blood pressure.


In fact, they are not so bad, but too many carbs at once can also make you retain liquids and affect your gut negatively. Many people have difficulties digesting particular carbohydrates, most commonly those in lactose, fructose and the carbs that come in wheat, beans and pastries.


Even if your stomach can stretch, if you eat more than what you can and should be able to digest, you will inevitably feel the effects of bloating. One tip is to stop eating right before you feel completely full.

Eating too fast

If you chew gum, smoke, or eat too quickly, you are swallowing air and this can cause your stomach to bloat. It is recommended to take you time when eating your meals and try to chew each bite as much as possible.




Some foods such as milk, ice cream and yogurt can cause gas, belly pain, and bloating if your body can’t easily digest a dairy sugar called lactose. It’s not usually serious, but this often means it's a good idea to avoid dairy products. 

Fat and Sodas

When you drink soda or other drinks with gas, they can fill up your digestive system and bloat your stomach. On the other hand, too much fat can make you bloated because your body takes way longer to break it down and it has to stick around longer.

Monthly Period

For women, a condition called premenstrual syndrome, or PMS, can make them feel tired, achy, and irritable the week or so before their period. It also makes them hold on to water, which can make them feel bloated. 


How to prevent or relieve bloating:

You must know that what brings relief in the long term will depend on the cause of your distress. You might need a professional diagnosis to get to the bottom of why you are constantly feeling bloated, the causes listed above are not the only ones and severe and constant bloating may be the sign of a disease, so if you feel like that may be the real cause behind, we highly suggest you seek professional help.

Now, if you’re looking for home remedies to debloat your stomach today or avoid bloating tomorrow, here are a few things you could try:



Reduce the consumption of foods that trigger bloating

Many people experience bloating after eating certain foods that contain high amounts of nondigestible or poorly digestible compounds. These compounds include insoluble and soluble fiber, sugar, salt, alcohols, and fructose.

Check for lactose intolerance

Most people do not produce the enzyme needed to break down lactose once they reach adulthood. If you suspect you have lactose intolerance, reducing your dairy intake may help eliminate symptoms of bloating.



Herbal teas

Such as peppermint, chamomile, ginger, turmeric and fennel that can aid digestion and help process gas. Dandelion tea can help relieve water retention.




These can help supplement or rebalance your gut bacteria. Some will help you digest your food better in the first place, and others may actually help absorb excess gasses. You may have to take them consistently for a few days or weeks to really notice a difference.


Waku Prebiotic Herbal Tea

The perfect mix of all of the above! Waku is based on a traditional recipe created centuries ago in the Andes Mountains of Ecuador. It’s locally known as “horchata lojana”, and it is consumed daily with a meal because of the digestive benefits and its great taste. It has natural herbs and flowers and 6 grams of prebiotic fiber, which are great for digestion.

Read more about Waku and its gut healthy formula here: New Beginnings: Introducing the New and Improved Waku


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