16.10.2025

What to do about bloating? The 7 most common causes – and what really helps.

In short: Bloating is usually not a single problem, but rather the result of a combination of eating habits, food choices (FODMAPs), gut flora, enzyme activity, stress, and drinking/exercise habits. With a few targeted adjustments, you can get it under control – gently, practically, and without radical diets.

Why your stomach bloats (and it's not "your fault")

Bloating occurs when more gas is produced in the intestines or is expelled less efficiently . This happens, for example, when...

you eat very quickly (swallow more air),
eats many gas-producing or difficult-to-digest sugars (e.g., high in FODMAPs),
If you increase your fiber intake too abruptly,
Too few digestive enzymes are available,
your gut flora is out of balance,
Stress changes bowel movements.

The good news: You can influence each of these factors with simple routines.

1) Eating rhythm & chewing effort: the underestimated lever

Eat more slowly, chew thoroughly. It sounds simple, but it works immediately: less air, less pressure.
Regular meals are important. Large, infrequent meals put a strain on the digestive system; small, predictable meals are gentler.
Reduce your intake of raw food in the evening if you are sensitive – warm/steamed food is often gentler.

Quick tip: Set a 10-minute timer for each meal. Put down your cutlery, take a breath – your stomach will thank you.

2) Identifying FODMAP triggers – without a restrictive long-term diet

FODMAPs are fermentable carbohydrates (e.g., in wheat, onions, garlic, apples, honey, some dairy products) that can promote gas and pressure in sensitive individuals.

Here's how to proceed pragmatically:

2-3 weeks of “FODMAP light” : reduce the classic top triggers (don't eliminate everything).
Reintroduce foods in a targeted way (1 food every 2-3 days) to find your threshold.
Never restrict yourself excessively in the long term. The goal is clarity, not deprivation.

3) Build up fiber intake correctly (instead of "all or nothing")

Dietary fiber is important for the intestinal flora – but increasing it too quickly = bloating is inevitable.

Increase gradually (e.g. +3–5 g per week).
Drink plenty of fluids (approximately 250–300 ml extra water for every 10 g of fiber).
Rotate sources : vegetables, oats, flaxseeds/chia seeds, resistant starch (e.g., cooled potatoes/rice).

Note: Abdominal discomfort is common when starting a fiber diet – it subsides if you increase it slowly.

4) Enzymes & “Preparation” of Food

If beans, cabbage & Co. cause problems, preparation helps:

Legumes : Soak > rinse > cook fresh; start with small portions.
Pineapple/papaya provide bromelain/papain (natural enzyme sources) – more tolerable in some meals.
Cook instead of eating raw if you have a sensitive stomach.

5) Maintaining gut flora – gently and continuously

A balanced gut flora doesn't develop overnight.

Eat a variety of foods (colorful and different) instead of the exact same thing every day.
Test fermented foods (sauerkraut, yogurt, kefir – if tolerated) in small quantities.
Gradually increase prebiotic fiber (e.g., inulin) – find the right dose.
Probiotics can be helpful – choose high-quality ones and test for 4–6 weeks.

6) Reduce stress, increase exercise

The intestinal nervous system is sensitive.

A daily 20-30 minute walk promotes bowel movement (peristalsis-friendly).
Abdominal breathing / box breathing before eating calms the system.
Warmth and gentle abdominal massage (circular, clockwise) loosen cramps.

7) Drinking – but properly

Spread throughout the day (not 1 liter at once).
Low carbonation if you are sensitive.
Fennel, anise, and caraway as a classic digestive tea can provide pleasant relief.

Red flags – when you should see a doctor

Please consult a doctor if any of the following occur:

unintentional weight loss , blood in stool,
persistent pain, fever ,
Nighttime discomfort that wakes you up,
newly occurring intolerances,
Family history (e.g., celiac disease , IBD).

Your 7-day routine against bloating (realistic & gentle)

Days 1-2:

Eat each meal for at least 10 minutes , chewing consciously.
Steamed in the evening instead of raw .
20-minute walk after the largest meal.

Days 3-4:

Reduce FODMAP top triggers (onion, garlic, wheat; sweet/stone fruit).
Increase fluid intake to 30–35 ml/kg body weight (low carbonation).

Days 5–7:

Increase fiber intake by 3-5 g/day , drink plenty of fluids.
Test fermented foods in very small quantities (1-2 tablespoons).
Abdominal massage in the evening for 5 minutes, hot water bottle for 10 minutes.

From week 2:

Maintain tolerable diversity, test triggers selectively.
Optionally, try probiotics/prebiotics for 4–6 weeks (increase slowly).

How does that fit into your daily routine?

Many people rely on small, consistent habits instead of an "all-or-nothing" approach. These include

a quiet breakfast (warm, light, well chewed),
moderate portions throughout the day,
gentle exercise daily,
Continuous nutrient supply for digestive enzymes, intestinal flora & energy balance.

Product note: Some people supplement their morning routine with a high-quality greens powder – not as "medicine," but as a convenient way to integrate plant compounds, fiber, enzymes, and selected micronutrients into their daily lives. Look for well-tolerated formulas and start with a small dose if you have a sensitive stomach. (Practical example: MY8® Greens+ For Life as part of my routine.)

(Legal notice: no health claims; always use supplements as part of a balanced diet.)

FAQ – short & helpful

Why does "healthy food" make me bloated?
Often due to FODMAPs or too rapid an increase in fiber intake . Increase more slowly, chew more thoroughly, and drink plenty of fluids.

Are enzymes useful?
For some, yes – especially after heavy meals. Test carefully and observe your reaction.

Does fasting help?
In the short term, "relief" can be calming, but the goal is a tolerable everyday diet , not deprivation.

Does a low-FODMAP diet provide lasting relief?
As a short test for pattern recognition, yes; not useful in the long run. Variety remains important.

Stay informed and discover more about our product and our knowledge:

Greens For Life

The effect of inulin

The effect of probiotics - Bifidobacterium breve