Eat a balance diet. Different foods produce different reactions, and some of them especially carbohydrates and sugars will produce gases that cause bloating. Staples such as pasta, potatoes, breakfast cereals and sugary foods are high-glycemic sources of quick-release energy that

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Eat a balance diet. Different foods produce different reactions, and some of them especially carbohydrates and sugars will produce gases that cause bloating. Staples such as pasta, potatoes, breakfast cereals and sugary foods are high-glycemic sources of quick-release energy that leave you with fluctuating blood sugar levels and craving for more grains such as wild rice and whole grain, as well as plenty of fruits and vegetables and lean protein. Refined carbohydrates, such as bread, pasta, potatoes and rice, break down into sugar quickly. And sugar, when met with acids in your stomach, ferments and creates gas. Another culprit, fat, delays your stomach from emptying, keeping it fuller for longer. Similarly, a sudden increase in insoluble fibre could lead to bloating. Eat lots of fruits, like apples, pears or dates, to increase your intake of soluble fibre.