One of the main reasons your belly is bloated may be because of the food you’re consuming. Eating foods that you’re allergic to (or, that you’re intolerant to) can cause your body to produce excess gas. That gas can bloat out your belly quicker than you thought possible!

Start keeping a food diary and write down any times where you feel bloated and uncomfortable. You may notice that your stomach expands a few hours after eating wheat or gluten, eggs, dairy, or fructose. If it turns out you have food intolerances that are causing the bloating, cut those foods out immediately. Check out these Genius Substitutions for People with Food Allergies.