The worst part about being bloated is that half the time, you don’t know why. It doesn’t take a particularly huge meal or the saltiest snack to make you feel extra puffy.

So what gives? We asked gastroenterologist Dr. Roshini Raj to explain the surprising culprits behind belly bloat—and how to prevent it down the line.

“Bloating is typically caused by having too much gas in your system due to foods and drinks,” says Dr. Raj. While most of us are aware that eating broccoli, Brussels sprouts, cabbage, onions, and beans can cause gas, you’re probably not on the lookout for sorbital. It’s an ingredient in sugar-free candies, gum, and other treats that almost definitely causes bloating.

Photo: Trunk Archive

Need another reason to kick that soda habit? It’ll blow your stomach right up (so will beer, or anything else carbonated). “People think seltzer or ginger ale will help, but the carbonation can actually make you feel worse,” says Raj. Alcohol irritates the lining of your stomach, so drinking it any form can potentially cause bloating. Another unexpected culprit: things that make you swallow extra air, like chewing gum, eating too quickly, drinking with a straw, sucking on hard candies, and smoking.

Aside from your diet and habits, Raj says bacterial and viral infections and certain medical conditions can slow down the movement of air, gas, or food through the intestines, which creates a bloated feeling. If you have an allergy to gluten or lactose—which can suddenly appear at any age—you may experience symptoms of bloating, as can sufferers of Irritable Bowl Syndrome. (If you have ongoing issues, be sure to see a doctor to make sure you don’t have a serious condition.)

Unfortunately this is one case when flushing your system with water won’t be a quick fix, but Raj says probiotics can help. “Sometimes there’s an imbalance of bacteria in the system, and the addition of good bacteria in yogurt or a supplement can restore the balance,” she says. You may also want to try a digestive tea. Other preventative measures are regular exercise and sleep, which will get the digestive system moving. “If you’re sensitive to stress, anxiety can manifest in your stomach, so yoga, meditation, and even acupuncture can indirectly alleviate bloating.” Her final tip? Change up your routine and remove all food and drink culprits from your diet, introducing them back one by one to determine which are problematic. That way you know exactly what to avoid to feel your best.

Originally published on Yahoo! Beauty