Foods to Avoid

• Recognize the foods that most commonly cause gas and bloating, and eat them in moderation. Beans are a common culprit, as are good-for-you vegetables like broccoli, cauliflower, onions and cabbage. Fruits are also a cause of intestinal bloating, so steer clear of apples, pears, peaches and prunes if your waistband is feeling a little tight. A sudden increase in whole grains rich in fiber may result in bloating, according to WebMD. Start slowly when adding fiber to your diet. In addition, those little bubbles in your soft drink often morph into much larger bubbles in your stomach, so limit your intake of carbonated beverages. Artificial sweeteners may also cause bloating and digestive discomfort. Fattening foods take longer to digest, which often results in bloating.
  
  If your bloating is caused by water retention associated with premenstrual syndrome, limit your consumption of starchy foods like pasta, as these can increase water retention, according to an article in "Redbook" magazine.
  
  

Foods to Increase

• While some foods cause bloating, other foods may provide some relief. Foods rich in potassium like bananas, cantaloupe, spinach and tomatoes control fluid levels in the body, helping to ease premenstrual water weight bloating, according to Redbook. Increasing fluids will also help your body let go of excess fluids. Probiotics like those found in yogurt replenish good bacteria in the digestive system, thus easing bloating and digestive discomfort.
  
  

Lifestyle Changes

• Eating too much at meals often causes bloating. Slow down and enjoy your food. Stop eating as soon as you begin to feel full to avoid stomach bloat. Do not drink through a straw, as this increases bloating, especially when drinking carbonated beverages. Chewing gum or sucking on hard candy will also cause bloating, as will smoking, so avoid these habits. If bloating occurs after you drink or eat dairy products, consider non-dairy alternatives. You may also wish to talk to your doctor about medications that will help you to better digest dairy products if you are lactose intolerant.
  
  

Exercise and Stress Management

• Exercise eases bloating caused by food and water retention. If your stomach is painfully bloated, walking may help with digestion and ease your pain. If you are retaining water, working up a sweat will rid your body of excess fluids. Bloating is sometimes caused by anxiety, nervousness or stress, which causes individuals to swallow more often than usual. Exercise, meditation and other stress management techniques may help you avoid unnecessary bloating.
  
  

Medications

• Medications are available for those individuals unable to manage painful and embarrassing bloating through more natural remedies. You may wish to choose a medication that relieves gas and bloating after it occurs. Alternatively, you may choose a supplement that that helps your body digest the trigger foods listed above without the bloating side effects.