If you are someone who feels bloated often? It can be uncomfortable and sometimes embarrassing. Don’t worry, this article will help you understand the cause of bloating and how you can reduce it.
Belly bloating occurs when gas builds up in the stomach or intestine and is a very common problem especially with women. It is not usually a sign of a serious issue if it occurs after large meals, however, it is also not pleasant to deal with.
Below are some some easy ways that will help you to get rid of stomach bloating.
AVOID FOODS THAT CAUSE BLOATING
Some foods like beans, lentils, carbonated drinks, wheat, cruciferous vegetables, onion, barley, rye, dairy products, apples, garlic, sugar alcohols, and beer are notorious for bloating.FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain carbohydrates that are poorly absorbed by the small intestine. They are fermented by bacteria present in the colon and gas formation is a byproduct of this process which may cause discomfort and bloat.
Consider foods that can ease your bloating like avocados, cucumber, yogurt, berries, green tea, celery, ginger, kombucha, bananas, papaya, asparagus, oats, pineapple, turmeric, apples, kiwi, and peppermint tea.
DRINK MORE WATER
Your body needs a lot of water. It is a chain in case you don’t drink sufficient water your body will dehydrate. If your body is dehydrated it will lead to constipation, which in turn, will lead to bloating. When your stomach feels like it's about to explode, the last thing you want to do is drink water, however, keeping your body hydrated can help bloating.
There is much research on how much water one should drink. I always suggest half your body weight in ounces per day. So for example, if you weigh 140lbs divide that by two. This gives you 70 ounces. If you divide 70 by 8 ounces, this will give you how many cups per day. In this case, you are looking at 8.75 cups per day. To help with intake, start with a glass upon rising, and take one before each meal while sipping throughout the day. Eating fruits and vegetables that contain a good amount of water will also help keep you stay hydrated. Look for melons, pineapple, oranges, bell peppers, celery and bean sprouts to name a few. These are all great foods that contain higher water content.
STAY PHYSICALLY ACTIVE
If you have a routine of sitting for long hours in the office or at home you may feel bloated after a meal. Ensure you are getting up and moving around throughout the day as bloating can be alleviated with even very light activity. A walk of only 10-15 minutes after a meal can significantly reduce the feeling of bloating. Exercise also helps to move the stool and gas away from the colon improving the regularity of your bowel movements.
AVOID CARBONATED BEVERAGES
If you are the person who takes more carbonated drinks like soda, seltzer, and beer. The gas from the drinks is carried to your belly. If you don’t burp out the gas it makes its passage to the intestine, and gas makes you feel bloated.
Gas and bloating can also be caused by an excess of high-fructose corn syrup, which is included in many regular sodas so be sure to remove those from your diet, or consider them on a very rare occasion. Perhaps try some non-carbonated drinks that taste just as good like lemonade, ice tea, flavored water or even kombucha.
LOOK FOR A LACTOSE INTOLERANCE
Lactose is milk sugar. Lactase, a digestive enzyme, breaks down lactose in your body. However, many people don't create enough of this enzyme to break down lactose resulting in lactose intolerance. Lactose passes through your gut, absorbing more water until it reaches your colon, where it is fermented by microorganisms and released as gas. This may cause symptoms such as bloating, stomach pain, and belching. Exclude milk and other dairy products which contain lactose like milk, cheese, cream, and milk chocolate.
ENSURE YOU ARE EATING PROBIOTIC RICH FOODS
Probiotics are good bacteria found in the gut. They are found in foods and can also be taken as a supplement.
Probiotics can significantly improve bloating and other digestive issues by increasing the amount and varieties of bacteria in your gut. Most people are familiar with probiotics like yogurt and yogurt drinks, however, these are frequently high in sugar.
Some low-sugar sources of probiotics are fermented food such as kefir, plain yogurt, kombucha, kimchi, and sauerkraut. Although naturally occurring probiotics are always best, unless you are eating a variety of fermented foods every day, it can be difficult to take in the amount that is required to healthy gut flora. In this case I would suggest a quality probiotic supplement such as cultured coconut. You can find out more information on this here THE CULTURED COCONUT
WHEN TO SEE A DOCTOR
Bloating is a generally common condition but if persisted for a long time can indicate a serious medical condition.
If bloating is followed by symptoms like:
Then it is probably a sign you should consider visiting a doctor. Some medical conditions like heart failure, liver disease, kidney problems, inflammatory bowel disease, and some types of cancer cause bloating.
“Rule out underlying medical conditions. Then try identifying and replacing foods that impact you the most.”
If you feel overwhelmed with the amount of information out there and are not sure where to start, I can help you with planning your meals and provide you with recipes to get you started on your wellness journey, join my Monthly Wellness Box! Looking for more than that? No worries, book a call with me here and let's chat!!
Written by Pranjali Kohad & Edited by Helen Paquette