Did you know that around 30% of the population in the U.S. experiences bloating symptoms?
Hormonal changes, an unbalanced or sensitive gut, and certain foods that you might be eating are all tied to bloating.
While a little bloating is normal from time to time, if you’re constantly bloated, your body might be telling you that it’s time for a change.
Here, I’ll discuss the main reasons why you might be bloated and how you can adjust your lifestyle so that you can experience real health.
Keep reading to learn all there is to know about bloating!
FODMAP
FODMAP is an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
What this refers to is a group of short-chain carbohydrates, which are a type of sugar, that aren’t absorbed well in your gut.
This group of carbohydrates is found in foods such as
- Fructose, found in fruits and sweeteners
- Lactose, found in dairy products
- Fructans, found in vegetables like cabbages, onions, and broccoli
- Galactans, found in beans and legumes
- Polyols, found in green bell peppers and corn
Not all people react to the same foods, which is why it’s important to evaluate each group individually using the low-FODMAP diet.
This is a type of elimination diet that focuses on eating clean foods that aren’t likely to cause a reaction in your gut.
By eliminating foods that are high-FODMAP, you can start with a clean baseline, and slowly try foods on the high-FODMAP list to see whether or not you can tolerate them.
SIBO
Sometimes bloating can be caused by a dysbiotic gut. SIBO stands for small intestinal bacterial overgrowth.
This is a condition in which the bacteria in your small intestine have become overgrown.
The extra bacteria create an excess of methane and hydrogen, which causes bloating, discomfort, and even malabsorption of nutrients.
To help reverse SIBO naturally, you need to remove the food that the bacteria are thriving on.
Diets like the low-FODMAP diet or even the keto diet can help starve the bacteria in your small intestine and drive the bacteria population back down.
Sensitive Digestive System
IBS and Crohn’s Disease are a couple of conditions that may be affecting you if you have gut sensitivities.
If you suffer from conditions like these, it’s important to avoid foods that trigger symptoms.
This ties in with the FODMAP diet, as many of the high-FODMAP foods also trigger IBS.
If you have food sensitivities or allergies that you may not know about, these could also be causing bloating and other digestive issues.
It’s important to look at the food you’re eating and make sure that it’s not causing bloating and digestive upset.
Removing processed foods is often a great place to start because they’re loaded with preservatives and other additives that the human body can’t digest.
How You Can Reduce Bloating
It’s important to eat mindfully and make sure that you aren’t overeating. Overeating overloads your stomach and traps air that gets swallowed as you eat.
Avoiding excessive salt intake will also help minimize bloating.
Avoiding other problematic sugars like xylitol and sorbitol can also help reduce your bloating if you’re eating too much of them in your diet.
Food Diary
It can be hard to remember everything you ate during the day, especially if you’re experiencing bloating and uncomfortable symptoms.
Keeping a food diary can help you keep track of what foods you ate at every meal during each day.
With this information, you can easily look back at what you ate and narrow down what food or foods triggered the bloating.
This can help with not only bloating, but any kind of food sensitivities and allergies as well.
Stay Hydrated
When you stay hydrated, your intestines are able to use enough water to keep your stool moving forward.
Otherwise, your stool can become backed up, which traps gas in your intestines and causes bloating and constipation.
Drinking electrolytes with your water can help your body absorb water more efficiently, which makes it easier for your body to remain hydrated.
Adding electrolytes to your water can also help you get enough potassium in your diet, which is a powerhouse when it comes to getting rid of bloating and relaxing muscles.
Fiber
Mucilaginous fiber is commonly found in seeds like chia and flax, as well as in seaweed and other plants.
This type of fiber is a gooey substance that can help keep your gut healthy by feeding the good bacteria and keeping your stool soft and passable.
Chia and flax seeds are a great way to keep the bloating down. They’re also great sources of protein and omegas, and taste great in recipes like chia pudding and shakes.
Fiber that you get from green leafy vegetables helps give shape to your stool, which makes it easier for the gas to pass along through your colon.
Light Exercise
Getting your body moving when you feel bloated is one of the best ways to help move gas along in your intestines.
Research has found that walking after eating can speed up the time it takes for food to pass through your digestive system.
When you keep your intestines and colon moving things forward, your body is able to debloat much faster.
Improve Your Digestion Today!
Remember, hydration is one of the most important factors when it comes to staying unbloated.
Adding electrolytes to your water ensures you’re getting the vitamins and minerals like potassium that your diet might be lacking.
It’s also a good idea to give your digestive system a rest.
If you’re overeating, you may be crowding your digestive system, which can cause bloating and other issues.
My book can guide you through the process of assessing your diet and give you a leg up when it comes to real health. If you want to read more articles like this and explore other ways you can improve your diet, click here.
