The main cause of bloating is air. More specifically, either air that is swallowed during eating or exercising, air produced by your own body in reaction to high-fiber foods or air in air containing foods such as ice cream. Many times, what people believe is fluid retention is actually bloating.
The following tips may help bloating. Chew your food slowly. The more slowly you eat, the better your food is broken down, the less likely you are to suffer from gas caused by swallowing air.
Avoid bloating foods. Raw vegetables, cabbage, beans, bagels and pretzels (which are cooked in boiling, bubbly water), dairy products, sugars and chocolate also are bloat-producers.
Neutralize gas producing foods. Beano, available over the counter in liquid or tablet form, is a liquid enzyme that breaks down the indigestible sugars in foods. Simethicone and Charcoal are other over the counter products that can help bloating.
Finally, exercising (without gulping air) can help alleviate bloating.