Is your belly swollen? Are your clothes tighter than usual -- or perhaps your pants won't zip up all the way? Feeling a bit gassy and uncomfortable? Chances are you're bloated (but you knew that). Here’s how it happens and, better yet, how you can prevent it.

Why You Get Bloated

Bloating occurs when there is too much air or gas – or both – within your digestive tract.

It can be caused by a number of things, including the foods you're eating, whether you're lactose intolerant or have other food sensitivities, or from swallowing air while smoking, eating, drinking through a straw, or chewing gum. Bloating is common just before and during menstrual periods, as well as in people suffering from Crohn's disease, acid reflux, pelvic inflammatory disease, and other medical conditions.

Keeping a symptom diary can help you identify what triggers your bloating. Then, where possible, you can avoid those triggers. You can also offset the tendency to bloat by taking the following proactive steps.

How to Reduce Bloating, Naturally

These things can help reduce bloating:

Increase the amount of fiber in your diet. You should get ample amounts of soluble and insoluble fiber every day – but focus on upping the insoluble fiber because it helps clear out your GI tract.

Eat small portions, slowly. Eating too quickly or too much can contribute to bloating. It’s much better to eat smaller portions throughout the day, rather than one big meal.

Stay hydrated. Make sure you’re getting enough water throughout the day. Don’t drink while you’re chewing (which increases air consumption).

Relax. Stress and anxiety are associated with increased bloating.

Exercise regularly. Aim for 30 minutes each day. A brief stroll after eating can help alleviate bloating as well as help you avoid big blood sugar spikes after meals.

Probiotics may help. It can sometimes be difficult to tell if the probiotic you’ve selected is working for you. So, pick one type, perhaps with input from your dietitian, and use it for at least a month before determining whether it's helpful for you or not. Natural probiotics include yogurt, sauerkraut, kimchi, and tempeh.

Try herbal teas. Examples include peppermint, chamomile, ginger, and turmeric tea. These may aid digestion and help you process the gas in your gut.