What causes bloating and how can you reduce it?

Bloating is caused by excess gas in the digestive tract, often from swallowing air while eating, consuming gas-producing foods like beans, broccoli, and carbonated drinks, or from digestive issues like irritable bowel syndrome, lactose intolerance, or gut bacteria imbalances. Eating too quickly, overeating, and high-sodium foods that cause water retention also contribute. To reduce bloating, eat slowly and chew thoroughly, avoid carbonated beverages, and limit known trigger foods. Taking a short walk after meals helps move gas through the digestive system. Probiotics can improve gut bacteria balance, and reducing sodium intake helps with water retention. If bloating is persistent or painful, it may signal an underlying condition worth discussing with a doctor.