How to Get Rid of Bloating

How to Get Rid of Bloating (And Still Eat Tacos)

Introduction

Bloating. It's the not-so-secret power that makes your best-fitting jeans torture and your joy after meals turn into cramps. Whether it's the crampy tightness, the conspicuous belly expansion, or the constant burping and gas, bloating is more than just a minor inconvenience—it can influence your energy levels, mood, and confidence.

And then tacos. Wonderful, comfort-food tacos. Crunchy or soft, meaty or vegetarian, plain or loaded—who can say no? But for others, tacos are half the issue. From greasy flesh to too much cheese to the typically gluten-rich shells, your favorite taco night might be why you're doubled over with pain.

But here’s the good news: you don’t have to choose between enjoying tacos and beating the bloat. The idea that tasty food and a comfortable gut are mutually exclusive is outdated. With the right strategies, you can reduce bloating and still eat what you love.

This article is going to go in-depth on what makes you bloat, how to eliminate it naturally, and how to intelligently modify your taco life so that your stomach doesn't suffer.

1. What Is Bloating and Why Does It Happen?

Bloating is not "feeling full." It is bloating in your stomach region due to gas accumulation or digestive disturbances. Some individuals sense a balloon in the belly, while others sense cramping, pressure, or visible distension.

Common symptoms of bloating include:

-Abdominal tightness or fullness

-Distension of the abdomen (bloated stomach)

-Flatulence and gas

-Frequent burping

-Mild discomfort or pain

Causes of bloating:

1. Gas Accumulation

The most frequent cause. Gas may accumulate in your digestive system by swallowing air, gut bacteria fermenting unreabsorbed food, or from carbonated beverages.

2. Food Intolerances

Lactose, gluten, and some FODMAPs (fermentable carbohydrates) lead to an increase in gas and water in the intestines, producing bloating.

3. Imperfect Gut Motility

If your digestive tract is slow, food lingers in the stomach or intestines too long, resulting in fermentation and bloating.

4. Changes in Hormones

Most women notice bloating near their menstrual periods because of water retention and slowed-down digestion.

5. Overeating or Speed Eating

Eating large quantities or eating too quickly leads to swallowing air and putting extra pressure on the digestive system—primary bloat culprits.

Identifying the cause of your bloating is the initial step towards correcting it. And now that we have an idea what bloating is, the question lingers: Can you really eat tacos without inducing it?

2. Can You Actually Eliminate Bloating and Continue to Eat Tacos?

The short answer? Yes, definitely.

The long answer? You'll have to adjust your approach to eating and preparing tacos—just slightly.

Tacos, like any other food, aren't evil in and of themselves. The problem is:

Ingredient quality (e.g. greasy meats, processed cheese)

Portion size (three gigantic tacos with extra beans and sour cream? Oof.)

Food combinations (some combinations cause bloating more than others)

But tacos are very adaptable. Substitute some ingredients, vary how you prepare them, and pay attention to how you consume them—and you're set.

In the following sections, we'll dissect exactly what not to do, what to do, and how to construct a taco night that is a digestive-system friend, not a stressor.

image credit: FREEPIK

3. The Bloat Breakdown: Common Offenders

To battle bloating successfully, you need to familiarize yourself with the culprits. These are the classic perpetrators of digestive distress—some of whom make regular appearances in taco fillings.

1. Dairy Overload

Lots of people are somewhat lactose intolerant. What that means is your body does not easily digest lactose, the milk sugar. Sour cream, cheese, and rich taco sauces can all lead to fermentation in the belly, which creates gas and bloating.

Taco Tip: Try using aged cheeses like cheddar (lower in lactose), or go dairy-free with guacamole or dairy-free cashew crema.

2. Beans and Legumes

Beans are a taco staple—and a fiber powerhouse—but they’re also packed with oligosaccharides, a type of sugar that gut bacteria love to ferment, causing gas. If you’re not used to eating beans regularly, they may cause bloating until your gut adjusts.

Taco Tip: Thoroughly rinse canned beans, cook dried beans long enough, or use enzyme supplements such as Beano to aid in their breakdown.

3. Gluten and Refined Grains

Some white flour tortillas and certain pre-packaged taco shells contain gluten and other refined additives. For individuals with gluten intolerance or sensitivity, this leads to severe bloating, inflammation, and slow digestion.

Taco Tip: Use corn tortillas (naturally gluten-free) or substitute with homemade almond or cassava flour tortillas.

4. Garlic, Onions, and High-FODMAP Foods

These tasty taco ingredients taste great—but they include FODMAPs, short-chain carbs that others don't digest well. They ferment in the gut, causing gas and bloating.

Taco Tip: Sauté onions and garlic well (raw is worse), or use garlic-infused oil for flavor without the FODMAPs.

5. Carbonated Drinks

Fizzy beverages might go down with your tacos, but they bring gas, too. Carbonation introduces air into your stomach, which can lead to that bloated, uneasy feeling.

Taco Tip: Stick to still water, iced tea, or herb teas such as peppermint tea to facilitate digestion instead.

6. Too Much Salt

Salty taco seasoning, chips, and salsas can lead to water retention, which makes the bloating worse.

Taco Tip: Spice up your own taco seasoning with chili powder, cumin, paprika, garlic powder, and a dash of sea salt.

4. Smart Eating: The Art of Enjoying Tacos Without the Bloat

You don't have to forgo taco night in order to feel better. You simply need to taco smarter. Here's how:

1. Mindful Eating: Slow Down!

Downing food too quickly results in swallowing air—otherwise known as aerophagia—making bloating worse. Additionally, fast eaters tend to overconsume before their body even knows it's full.

Do this: Chew slowly, break between bites, and make taco night a social affair. Sip your beverage and chat. Eating slowly provides your digestion with a head start.

2. Select Gut-Friendly Fillings

Construct your tacos using fillings that are gut-friendly:

-Lean proteins: grilled chicken, shrimp, or turkey

-Healthy fats: avocado, olive oil-based sauces

-Light toppings: fresh veggies, herbs, or pickled onions

Steer clear of heavy sauces or extremely spicy, greasy meats.

3. Upgrade Your Shell Game

All tortillas are not created equal. Flour tortillas are dense and too full of gluten and additives.

✅ Better options:

-Organic corn tortillas (non-GMO)

-Lettuce wraps (for uber-light taco nights)

-Homemade almond or coconut flour tortillas

4. Balance with Digestive Boosters

Accompany your taco meal with ingredients or sides that boost digestion:

-Pineapple or papaya (natural enzymes)

-Fermented vegetables such as sauerkraut or kimchi (probiotics!)

-Herbal teas after meals: ginger, peppermint, or fennel

5. Know Your Triggers

Everyone's gut is unique. Keep a bloat journal for a week or two:

-Record what you eat

-Mark symptoms such as gas, pain, or fullness

-See patterns (e.g. onions cause bloating but avocado is okay)

Knowing your triggers = personal power.

6. Bonus: Pre-Taco Prep Tips

Before your next taco dinner, prep your body for victory:

-Hydrate 30 minutes beforehand, not with meals

-Take a probiotic or digestive enzyme when necessary

-Walk for 10–15 minutes after meals to minimize bloating risk

5. Lifestyle Changes That Fight Bloating

Bloating isn't all about the food you eat—how you live your life is responsible too. Your everyday habits promote silky-smooth digestion or destroy it. The best part? A few minor adjustments can make a huge difference in how you feel—even after Taco Tuesday.

1. Tame Stress (Seriously)

Stress plays havoc with your gut. When anxious, your body activates the "fight or flight" response, which suppresses digestion and boosts bloating, gas, and even IBS attacks.

✅ Do this:

-Take slow, deep breaths before meals (breathe in for 4, hold 4, breathe out for 6)

-Practice mindfulness, meditation, or yoga

-Establish boundaries around screen time and overstimulation

Mindful mind = mindful gut.

2. Move Your Body—Gently and Regularly

You don't need to pound the gym. Gentle, regular movement gets your digestive tract moving food through, keeping that heavy, clogged sensation at bay.

✅ Do this:

-Post-meal walks (even 10 minutes works)

-Light stretching or yoga poses such as wind-relieving pose (and this one's name is fitting!)

-Pelvic tilts or torso twists

Sitting for too long after eating can trap gas—stand up and move a bit.

3. Stay Hydrated (But Wisely)

Water is necessary for digestion, but when and how much you do it counts. Drinking a whole lot of water with meals can water down stomach acid, which reduces the efficiency of digestion.

✅ Do this:

-Drink water throughout the day, not in one sitting

-Drink 30 minutes prior to eating, and have small sips while you eat

-Add a squeeze of lemon or ginger to assist with digestion

Stay away from sugary drinks, booze, or excessive caffeine—they irritate your gut.

4. Eat on a Schedule

Missing meals or eating really late disrupts your digestive routine. Your gut also has a natural rhythm that does best with regular timing.

✅ Do this:

-Eat at regular times—don't skip breakfast, then overeat dinner

-Space meals 3–4 hours apart for proper digestion

-Don't eat before bedtime (let your body have 2–3 hours of digestion time)

5. Sleep Smart

Poor sleep leads to higher cortisol (stress hormone), increased inflammation, and disrupted digestion. Ever feel more bloated after a bad night’s sleep? It’s not in your head.

✅ Do this:

-Aim for 7–9 hours per night

-Sleep on your left side to support digestion

-Avoid screens before bed (they mess with melatonin)

6. Quick Fixes: What to Do When You’re Already Bloated

Let's be realistic—sometimes, no matter what you do, bloating occurs. Maybe it was that extra serving of cheesy tacos or an unexpected flare-up in your gut, but here's what to do when you look like a balloon.

1. Take a Walk

Taking a short, brisk walk (10–15 minutes) works wonders. It moves peristalsis—the action of the intestines—to get rid of gas and push food through.

2. Use Herbal Remedies

Some herbs have carminative (gas-reducing) effects.

✅ Best choices:

-Peppermint tea – quiets gut muscles

-Ginger tea – accelerates digestion and alleviates nausea

-Fennel seeds or tea – decrease gas and cramping

-Chamomile tea – soothing for gut and mind

3. Gentle Stretching or Yoga

Focus on specific poses that ease abdominal pressure and stimulate digestion.

✅ Try:

-Wind-Relieving Pose (Pavanamuktasana)

-Child's Pose

-Seated Twist

-Cat-Cow Stretch

Hold each pose for 30–60 seconds and breathe deeply.

4. Apply Heat

A heating pad or warm compress on your stomach relaxes muscles and eases bloating discomfort.

✅ Tip: Pair this with drinking ginger tea for two times the relief.

5. Try Digestive Aids

If bloating happens often, you may find over-the-counter aids helpful, such as:

-Simethicone (dissolves gas bubbles)

-Activated charcoal (gobbles up gas—use carefully)

-Digestive enzymes (particular with beans or cheese)

-Probiotics (maintain long-term health of the gut)

Consult with a healthcare provider before supplementing with anything on a regular basis.

6. Rest—but Not Flat

If you must lie down, don't lie flat on your back. Try lying on your left side instead. This will help gas flow more smoothly through the colon.

7. Taco Tuesday, Reimagined: Gut-Friendly Taco Recipes

Tacos don’t have to be a bloating trigger. With a few ingredient swaps and mindful cooking, you can turn Taco Tuesday into a gut-friendly feast—without sacrificing flavor.

Here are three bloat-safe taco recipes that’ll make your belly (and your taste buds) happy:

1. Grilled Chicken & Avocado Tacos (Gluten-Free & Dairy-Free)

Why it works:

-Lean protein that’s easy to digest

-Healthy fats from avocado

-No dairy, no gluten

Ingredients:

-1 lb grilled chicken breast, sliced

-1 ripe avocado, sliced

-1/4 cup chopped cilantro

-Juice of 1 lime

-1/2 cup chopped lettuce or cabbage

-4 organic corn tortillas or lettuce cups

Optional: pickled red onions (low-FODMAP if used in small amounts)

Instructions:

-Grill chicken with olive oil, cumin, garlic powder, and paprika.

-Warm the tortillas or prep lettuce cups.

-Layer chicken, avocado, lettuce, and cilantro.

-Squeeze fresh lime juice on top.

-Serve with a side of pineapple or papaya slices for a digestion boost.

2. Sweet Potato & Black Bean Tacos (High-Fiber & Vegan)

Why it works:

-Plant-based protein + fiber

-Cooked beans are easier on digestion

-Anti-inflammatory spices

Ingredients:

-1 large sweet potato, diced and roasted

-1 cup cooked black beans (well-rinsed)

-1 tsp cumin

-1/2 tsp smoked paprika

-4 small corn tortillas

-Handful of chopped spinach or kale

-Dairy-free yogurt or cashew crema

Instructions:

-Roast sweet potatoes with olive oil and spices.

-Warm the beans with a dash of cumin and sea salt.

-Build with tortillas, vegetables, and a spoonful of dairy-free topping.

Optional: garnish with fresh lime and cilantro.

Tip: If beans make you bloat, have a try at mung beans or lentils—they're easier on sensitive bellies.

3. Shrimp Tacos with Mango Slaw (Low-FODMAP Friendly)

Why it works:

-Seafood is light and low in fat

-Mango aids digestion and eases inflammation

-Fermented or pickled vegetables provide probiotics

Ingredients:

-1/2 lb shrimp, peeled and deveined

-1 tsp chili powder + garlic-infused olive oil

-1/2 cup shredded cabbage

-1/4 cup mango, diced

-1 tbsp apple cider vinegar

-4 small gluten-free tortillas or lettuce wraps

Instructions:

-Sauté garlic and chili powder-infused oil and add shrimp.

-Toss vinegar with cabbage and mango to make slaw.

-Assemble tacos using shrimp and slaw.

-Top with lemon squeeze or herbs.

8. When to See a Doctor About Bloating

Most bloating is benign (though inconvenient), but occasionally it means something more serious. Listen to your body.

See a doctor if:

-Bloating is severe or persistent

-You have unexplained weight loss

-There’s blood in your stool

-You feel full after eating very little

-You have chronic constipation or diarrhea

-Bloating is accompanied by pain or vomiting

You might be dealing with:

-IBS (Irritable Bowel Syndrome)

-SIBO (Small Intestinal Bacterial Overgrowth)

-Food intolerances (like lactose or gluten)

-Gallbladder or liver issues

-Hormonal imbalances

Bottom line: Occasional bloating is common—but ongoing, painful, or disruptive bloating deserves medical attention.

Conclusion: How to Get Rid of Bloating

You don't have to give up tacos and live a boring, unpleasant life because of bloating. Your body is probably just requesting a little more balance, attention, and compassion. That isn't about giving up the foods you love—it's about being smarter in how you eat and how you treat your gut.

Here's what we've learned:

-Know your bloating triggers

-Replace usual suspects (dairy, gluten, beans) with gut-loving substitutes

-Eat slowly and mindfully

-Employ natural remedies such as herbal teas, exercise, and water to avert or cure bloating

-Continue to enjoy tacos—with some strategic modifications

You can love food and love your gut too. So go ahead and celebrate next Taco Tuesday without the bloat—not the tacos.