Beat the Bloat: 5 Tips to Reduce Bloating at Your Next Meal
Bloated? I get it. Living in track pants. Not eating before a special event so you fit into your new dress or suit. Feeling uncomfortable in your body and in clothing. It sucks!
Feeling chronically bloated is common but it’s not normal.
Bloating occurs when gas builds up in the digestive system or when the stomach fills with air.
I'm here to explain what might be causing your bloating and what you can do about it. Let’s free you from the bloat!
SWALLOWING AIR
This might sound odd, but it’s true! You can swallow a lot of air when you eat or drink too quickly, when you chew gum or talk while you’re eating. The best thing you can do is be mindful when consuming food. Not eating on the go but instead set time aside to slow down, sit down and chew your food. Please chew!!! You might also have to kick the chewing gum to the curb!
STRESS
Stress can bring digestion to a halt! This means food isn’t being digested and eliminated properly which can cause bloating.
To get your body into the ‘rest and digest’ state, also known as the parasympathetic state, you can try deep breathing to calm your body before eating. The 8-7-4 breathing exercise is a great one. Inhale for 8 seconds, hold for 7 seconds and exhale for 4 seconds. Try this 3 times before chowing down!
CONSTIPATION
Even if you’re pooping daily, if you’re not fully emptying your bowels then constipation might be the bloating culprit! If stool is backed up, gas can build up and lead to bloating.
Ensuring proper hydration can help to get things moving, that is 8-10 glasses of room temperature water daily.
Increasing fibre in the form of whole grains, fruit and vegetables will help to bulk up stool and speed up the movement through the digestive tract.
A magnesium citrate supplement can help soften stool and relax the muscles to promote proper elimination. Foods like nuts, seeds, and leafy greens are good sources of magnesium.
LOW DIGESTIVE ENZYMES
Digestive enzymes help break down food in the stomach and intestines. If your body doesn't produce enough digestive enzymes, you might experience bloating due to undigested food fermenting in your gut.
Taking digestive bitters can stimulate the production of digestive enzymes. Digestive bitters are herbal supplements found in the form of a tincture and can be taken an hour before your meal. Some favourites include dandelion, burdock, ginger and artichoke.
FOOD INTOLERANCES AND SENSITIVITIES
Do you feel bloated after eating certain foods? Lactose, gluten, oats and corn are some common trigger foods. Certain carbohydrates (known as FODMAPs) can also cause bloating. Foods high in FODMAPs include onions, garlic, beans, and some fruits. Or perhaps it’s nightshades – pepper, eggplant, tomato, potatoes. If you suspect a particular food(s) to be the culprit, you can remove these foods in the short term, but this is a sign your gut needs some extra love!
There are many reasons why your gut would react to a specific food. It could be an imbalance in the gut microbiome, where there are low levels of beneficial bacteria and an overgrowth of the more harmful or opportunistic bacteria, causing fermentation in the gut. It could also be caused by issues with the gut lining also known as leaky gut or intestinal permeability. Most gut issues are caused by diet, stress, parasites and medications.
Ask your nutrition practitioner to dig deeper here – there are stool tests and breath tests available to help determine the landscape of your gut. Gut healing protocols implemented by a practitioner can help you rid the bloat and get you eating all your favourite foods again.
With Thanksgiving around the corner, keep these tips in mind when sharing meals with family and friends. One thing we do know, gratitude can have a surprisingly positive impact on digestion and overall health!
This blog post was written by wellbe’s holistic nutritionist Stephanie Maccarone. Click here to book your first session with her.