Bloat Be Gone

We have all been there, myself included. You wake up with your stomach not poking out as much, and by the end of the day, your gut has expanded beyond belief to the point uncomfortable. Even miserable.

Bloating is a condition where gas released from the breakdown of foods builds up in your stomach and intestines instead of passing out of the body. It can lead to abdominal pain, constipation, digestive disorders, etc. 

Did you know that women tend to experience more bloating than men? (1) So girls, it’s not all in your head.

Bloating can be triggered by various reasons. Here are some ways to reduce or eliminate bloating and feeling lbs lighter.

SLOW DOWN, Start eating slowly and make sure to chew your food better with every bite. Doing this reduces the amount of air you swallow with the food (which is a cause of bloating), and it also helps you not overeat since it takes time for your brain to signal it’s full. Overeating will also lead to bloating. Eating slowly is a great way to practice eating more Mindfully.

Reduce any Food Sensitivity or inflammation. Try to find out your food sensitivities and eliminate what is bothering you. If you are unsure, try doing a low FODMAP diet and food journal. What is FODMAP, you ask? Well, it stands for (Fermentable Oligo-, Di-, and Mono-saccharides, and Polyols.). They are a group of short-chain carbohydrates found in certain foods that usually trigger bloating and digestive distress. (2) Most common food sensitivities that increase cause bloating are dairy, gluten, Artificial sweeteners & sugar alcohols.

You can click below to get a 7-day low FODMAP Meal Plan diet for you to try.

Improve your Gut Health. Keeping your gut health balanced and happy is essential to your overall health and wellbeing. Ways to improve your gut health is making sure to improve your sleep, reduce stress, add digestive Enzymes and Pre/Probiotics.

What are digestion enzymes and pre/probiotics, you may ask? Digestive enzymes play a crucial role in breaking down the food you eat. These proteins speed up chemical reactions that turn nutrients into substances that your digestive tract can absorb. You can get digestion enzyme supplements or powders, but you can also found nature sources like honey, papaya, mangoes, bananas, avocado, and fermented cabbage like kimchi or sauerkraut.

Adding prebiotic and probiotic supplements to your diet may be a great way to improve your gut health. Prebiotics helps promote the growth of beneficial bacteria in the gut, while probiotics are live good bacteria. They both help to keep a balance between the good and bad bacteria that live in your gut. This can help reduce symptoms of gas and bloating. (3)

Probiotics can be found naturally in fermented foods such as yogurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, and pickles. (4)

Reduce carbonated drinks and chewing gum, which causes cause bloat from the gas within the carbonation. Also, chewing gum can lead to swallowing air which will produce bloating.

Stay Regular. Make sure you are staying regular and not constipated. If you have a problem staying regular, make sure you get in more soluble fiber, stay hydrated drinking plenty of water, and stay active. HYDRATE. HYDRATE. HYDRATE 

Reduce Sodium Intake. Not only is eating a diet high sodium foods not as healthy, but it also has you retaining more water weight, which shows a false increase on your scale. Did you know that a study at John Hopkins showed that gastrointestinal bloating could happen when you eat a diet high in salt? All they reason to be more mindful on the amount of sodium in the foods you eat.

Reduce foods that give you Gas. Certain beans and legumes are known to cause gas. Not to mention, cruciferous vegetables such as broccoli, cauliflower, brussel sprouts, and cabbage can also lead to bloating. One of the main reasons these foods are higher on causing gas and bloat is their higher fiber intake. If your daily fiber intake is low, try eating fewer servings until you slowly increase fiber intake. Doing this will help reduce the bloating of these foods. (4)

Peppermint oil or Peppermint. Did you know that Peppermint can help reduce muscle spasms in the digestive tract that may be caused by bloating? Peppermint oil is effective against bloating and other digestive symptoms, at least in IBS patients. (5)

Do you have problems with bloating? Do you feel like your belly expands a lot by the end of the day or after you eat? 🙋🏼‍♀️ Do you feel like you have food sensitives? I do; I know my body doesn’t act kindly to me if I have anything that has dairy. What are your struggles?

Bottom line, you can reduce bloating by eliminating trigger foods or food sensitivities out of your diet, improve your gut health, and applying simple diet and lifestyle changes. However, if your problem persists, always contact a doctor to ensure no severe issues or medical conditions.

Published by Erin Wheless Wellness

I am a passionate Health and Wellness Professional who thrives on helping and motivating others into a healthier way of life, improving their quality of life being in a more Zen state of mind, along with helping them obtain a stronger body, mind, and soul through a holistic approach with health, nutrition, habits, mindset, and fitness wrapped all in one excellent package. All of these elements work in perfect harmony. I believe in coaching the body and the mind from the inside out. I want to help them be the best version of themselves and want to help make a difference one small step at a time. Erin Wheless Wellness programs and coaching services are accessible, weight-neutral, body-positive, age empowered, and all-inclusive. Healthy and Happy bodies come in different shapes and sizes.

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