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Bloating can become severe enough that it causes distention, or a swelling of the abdomen. Bloating and gas are usually tied to what and how you eat, so a few simple changes may help.

Five of the most common foods that cause bloating include:⠀⠀⠀⠀⠀

Beans - although they are very healthy, beans and lentils are part of a short chain of carbohydrates that are poorly absorbed in the small intestine, causing a bit of a wreak in the stomach. soaking them in water over night helps.

Fruits and vegetables - such as brussel sprouts, cabbage, cauliflower, prunes, apricots. these contain sugars and starches that may cause gassiness and bloating.⠀⠀⠀⠀⠀

Dairy - can be a source of intestinal distress and bloating if you have trouble digesting lactose, or milk sugar.

Wheat - whole grains recommended for their many health benefits, for one being high in fiber content. fiber is an indigestible carbohydrate and abruptly increasing the amount of fiber you eat can cause gas, bloating, and constipation. fiber in your diet should be increased slowly to allow your body time to adjust. drinking liquids help fiber move through the digestive system.

Carbonated beverages - for some it’s gas gets trapped in the stomach and causes bloating.

Sweeteners can also cause gas and bloating. Sorbitol, an artificial sweetener, can’t be digested. Fructose, a natural sugar added to many processed foods, is difficult for many people to digest. 
Being aware of portion sizes, and eating slowly helps as well and gives your body time to signal to the body