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Beat the Bloat: 5 Simple Tips to Tame your Tummy
- Kamryn Leishman
- Jul 14, 2024
- 4 min read
Updated: Jul 29, 2024
Do you ever feel like your belly is about to burst through your jeans, making you look and feel six months pregnant? Or maybe you experience a "food baby" right after a big meal. Bloating is often described as a feeling of fullness in your gut that usually occurs with other symptoms such as burping and farting. Bloating can be uncomfortable and embarrassing, but the good news is that it’s often manageable with a few simple changes. Let’s dive into why bloating happens and what you can do to beat the bloat!
Why does bloating happen?
In short, bloating occurs because you gut is full of either liquid, gas or solids. There can be many reasons that bloating occurs, but it important to remember that bloating is a symptom and not a medical condition. This means bloating is typically a sign there is a dysfunction in some part of the digestive process. Digging to the root cause of your bloating may take some time and further expertise, but here are 5 tips that may help you get that bloating under control.
Tip 1: Slowwwwww Down
Eating too fast can cause you to swallow air, which leads to bloating. Try to eat slowly and chew your food thoroughly. This helps your body digest food better and can reduce the amount of air you swallow. It can take up to 20 minutes for your body to send you signals that you are full, so this can also prevent overeating. Some tricks to help you slow down include:
Focus on chewing your food around 30 times.
Eat in a distraction-free place.
Make your meal last at least 20 minutes.
Tip 2: Avoid Carbonated Drinks
Yep. You read that right. Your daily soda of choice may be contributing to your bloating. This goes back to getting all that gas trapped in your gut. Your gastrointestinal tract may not be as efficient at moving the gas through your digestive system, causing a gas buildup, aka bloating. Chewing gum, using straws and anxiety can be other culprits of letting gas into your gut.
Tip 3: Avoid Certain High Bloat Foods
You might want to consider avoiding certain foods such as those high in fructose (juices, apples, pears, watermelon, asparagus, peas, etc.) or cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower, etc.). I know what you're thinking: I thought these foods were good for you? Well, they are, but even though they are full of nutrients, they may not be as good on a upset belly. These foods contain sugars that can cause gas and they can be difficult to digest.
Tip 4: Avoid High Fat Foods
Some studies indicate that decreasing high-fat foods in the diet can help alleviate bloating. This is because fat takes longer to digest than other foods and it is hard to break down. This is why you may find yourself feeling stuffed for a long period of time aftr eating a deep-fried meal. If you eat too many high-fat foods, it could take longer for your gut to empty these foods, causing you to be bloated.
Tip 5: Get Moving
You have heard it before and I will say it again: Exercise, exercise, exercise. This does not have to be anything crazy. Something as simple as walking after dinner can make a difference when it comes to your symptoms. Exercise can help remove gas from your GI tract which can help relieve bloating. Exercise can also help with reducing stress which plays a role in your GI tract and symptoms such as bloating.
Tips for Immediate Relief
If you are struggling with bloating right now and need some ways to feel better fast, try some of these:
Peppermint Oil Capsules: Peppermint can help relax your digestive system and reduce gas.
Gentle Yoga: Poses like child’s pose and wind-relieving pose can help release trapped gas
Charcoal Supplements: Studies are mixed on the effects of charcoal on bloating, but it may help to reduce symptoms by trapping gas molecules
When to Seek Help
Bloating is a symptom that no one wants to deal with, but with a few simple fixes, you can often manage it. If you have tried these tricks and find that your symptoms persist, it may be time to reach out for help. Your bloating may be a sign of a bigger problem that we can help you with at Gut Wise Nutrition. We can determine exactly what is causing your bloating and work in conjunction with your healthcare team to come up with a plan for you.
Final Thoughts
Bloating is a common problem, but with some simple changes, you can often manage it. Eat slowly, watch what you eat, and get moving, If you have severe or persistent symptoms, see a docor or reach out to us at Gut Wise Nutrition. Remember, everyone’s body is different, so what works for one person might not work for another. Keep trying different strategies until you find what works best for you.
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