Bloating is characterized by a feeling of fullness, stomach pressure, tightness and at times a distended abdomen. It's one of the most common GI issues humans experience and it's no one's favorite.

While sometimes associated with more serious health concerns (run chronic symptoms by a doctor), most day to day bloating is caused by trapped, excess air and gas, which forms for a variety of reasons- including swallowing air and as a product of digestion. Luckily, simple diet and lifestyle changes can play a role in preventing and alleviating occasional bloat.

Check out these helpful tips for helping you de-bloat so you can feel your best:

• Up your fiber intake - Many of us don’t consume the recommended 22-34g per day, due to our meals and snacks being light on fruits, veggies, and whole grains. Slowly increase your fiber intake and pair with lots of water. Increasing your fiber rich foods or supplements too quickly can lead to worse bloating.
• Add water - When food sits for too long in our intestines, excess gas can develop as the food ferments thanks to helpful bacteria. Water helps keep food moving through our digestive tract, which prevents and alleviates bloating along the way. Include water with every meal or snack and sip throughout the day to prevent dehydration. Avoid excess carbonated beverages like seltzer as these introduce air into the stomach which may make things worse.
• Move your body - Like the water + fiber combo, exercise helps keep food and excess gas moving through our bodies. Research shows that a 15 minute walk after eating can help improve symptoms of bloating. Certain yoga poses, like Child’s Pose and Happy Baby, massage our abdomens and may relieve symptoms of bloating as well.

While diet and lifestyle changes can help with bloating, these are only 2 pieces of the puzzle. Its best to check with your doctor to help identify the root cause if symptoms persist.

Thanks to our Contributing Dietitian, Jenna Amos, RDN, for this post.