A bloated belly can quickly become unpleasant and affect your well-being. In the following we will explain where it can come from and what you can do against the annoying bloated belly.
Diet is often responsible for bloated belly
You probably know that the right diet plays a decisive role in healthy digestion. Certain foods are not well tolerated and can cause bloating, among other things.
If you often have a bloated belly, you should avoid the following foods, among others:
- Legumes
- Onions
- Cabbage
- Cold cuts
- Fatty meats
- Certain types of nuts
- Unripe fruits
If you want to avoid flatulence, you should avoid the products mentioned above and instead choose foods that are as easy to digest as possible.
Health causes for the bloated belly
Diet is not always responsible for a bloated belly. There are also various health problems that can be the cause. These include pancreatitis (inflammation of the pancreas) or chronic intestinal inflammation.
Apart from that, a bloated belly can also indicate an intolerance, such as coeliac disease or lactose intolerance. If this is known, the symptoms associated with it, such as flatulence, can at least be counteracted by consistently avoiding the foods in question.
Bloating in women with PMS
In many cases, flatulence in women can also be triggered by hormonal fluctuations during the menstrual cycle or at least be additionally promoted and occur more frequently, especially before the period.
In this case, it is often a PMS symptom. The abbreviation PMS stands for premenstrual syndrome, which affects about four out of five women. PMS can cause a number of unpleasant symptoms. In addition to abdominal and back pain, many women experience bloating and other digestive problems. 
Bloating during your period
Flatulence is not uncommon in women, not only before but also during menstruation. The cause is usually a combination of an unhealthy diet and changes in hormone levels. A bloated belly naturally limits the well-being during menstruation considerably. Things like sex during the period, which women often find difficult anyway, are then in many cases even more difficult to think about.
What can I do about my bloated belly?
There are a few things you can do to relieve bloating or, ideally, prevent it from happening in the first place. You don't have to put up with your bloated belly, but can usually counteract it with the right measures.
Exercise for a bloated belly
It may be understandable that you don't feel like exercising because of your bloated belly. However, to get your digestion going and get rid of that annoying air in your stomach, exercise is very important. It's definitely worth getting up and getting active.
Sport in this context does not mean that you have to go all out. A little jogging, yoga or any other sport you enjoy is enough. Sometimes even simple walks are enough to stimulate your digestion and counteract the bloated belly.
Find something that you enjoy and that you can do on a regular basis. By the way, physical activities do not only help against a bloated belly. It can also help your blood flow better during your period. Exercise and menstruation should therefore go hand in hand, even if you don't currently have any problems during your period.
The right diet for a bloated belly
Apart from regular exercise, the right diet helps to relieve or prevent flatulence. By adjusting your diet accordingly, you can make a decisive contribution to hopefully making an unpleasant bloated belly a thing of the past.
The following dietary tips have proven to be effective in this regard:
- Avoid white flour and sugary foods as much as possible.
- Eat several small portions rather than a few large ones.
- Drink plenty of still water or unsweetened tea.
- Avoid alcohol and sugary drinks.
- Get into the habit of eating more slowly and chewing well.
- Eat probiotic foods such as natural yoghurt regularly.
In addition, fennel seeds, cumin and ginger, for example, can also help against flatulence and, if necessary, help to reduce existing discomfort.
Take time to relax
If you often suffer from digestive problems such as bloating, stress can sometimes be responsible. If you've had a lot on your plate lately, you might want to take some time to relax.
Try meditation, for example, and don't always stand in the front row when your work colleagues are looking for some good-natured help to hand over their tasks to.
Do you go to the doctor with a bloated belly?
Period underwearAlthough it can be very unpleasant, a bloated belly is harmless in most cases. However, as it can sometimes be caused by an illness, it makes sense to seek medical advice and get a check-up if the symptoms persist. This way, you can be sure that any health problems will be detected and treated properly.
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What to do about a bloated belly - our conclusion
As you can see, there are a few things you can do about a bloated belly. The combination of regular exercise and a balanced diet that avoids bloating foods is often enough to control bloating.
However, as various health problems can occasionally lead to bloating and other digestive problems, it may be advisable to seek medical advice if the problem persists.
