Bloating - we all feel it at some point in time. In simple terms, it involves excessive amounts of solids, liquids, or gas in your digestive system. As a result, bloating can cause pain, discomfort, "stuffed" feeling, and make your stomach look bigger. Lucky for you, there are several simple ways to reduce bloating or eliminate it altogether.
Don't Eat Too Much At Once
The most common cause of bloating is feeling stuffed, simply from eating too much. If you're eating big meals and tend to feel uncomfortable and overly full afterward, then try eating smaller portions. Eating smaller meals and adding more of them when necessary is incredibly useful to reduce bloating. In addition, chewing your food slower and better can have tremendous effects. It reduces the amount of air you swallow which is another cause of bloating, and is linked to reduced food intake and smaller portions.
Rule Out Allergies & Intolerances
Sometimes bloating is out of our control and is caused by a hidden food allergy or intolerance. When you eat foods that you are intolerant to, it can cause excess gas production, bloating, and other uncomfortable symptoms. Common foods that cause this include lactose, fructose, eggs, wheat, and gluten. If you don't feel too great after eating any of these, you should see a doctor for help to reduce your bloating. Eating high-fiber and fatty foods also slow down your digestion and contribute to bloating, so stay away from whole grains, beans, lentils, and other legumes. You'll want to stick to a low-FODMAP diet.
Don't Be Constipated
Constipation is one of the leading causes of bloating, so treating that will also treat the fullness of your stomach. Ways to help this is eating more soluble fiber such as: prunes, apples, pears, kiwi, figs, citrus fruits, spinach, artichokes, beans, peas, lentils, sweet potato, chia seeds, and flax seeds. Other effective ways to reduce bloating is drinking more water daily and increasing your physical activity to get your metabolism going smoothly.
Take Digestive Supplements & Probiotics
Certain over-the-counter products can help to reduce bloating almost immediately. You can try supplemental enzymes that can help break down indigestible carbohydrates such as lactose or beano. Additionally, taking probiotic supplements can help improve the bacterial environment in the gut, which can help reduce symptoms of gas and bloating. If you're more of an all-natural person, then try a peppermint essential oil or supplement. Peppermint helps reduce muscle spasms in the digestive tract, which actually helps to reduce bloating. How cool is that?
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-Gina
