Gut Health | April 21, 2023
Bloating: The Unwelcome Guest That’s Cramping Your Style. Find Out What’s Causing It and How to Get Immediate Relief!
Picture this: You’re getting dressed for the day and suddenly, your pants feel tighter than usual. Panic sets in as you wonder if you’ve gained weight, but hold on a minute – there’s a different culprit at play here. It’s bloating, and it’s something we’ve all experienced at some point in our lives.
Bloating can sneak up on you for a variety of reasons, both inside and outside your body. Let’s take a closer look at a few of the most common causes.
Bloating Culprits
First, the foods we eat. Whether it’s what we eat, how much we eat, or how quickly we eat it, certain foods can cause bloating. While you might think that carbonated drinks and processed foods are the only culprits, even healthy foods can contribute to bloating. In fact, some healthy foods contain carbs and sugars that are difficult to digest, known as FODMAPs. As your body works to break down these foods, they ferment and produce gas, leading to bloating.
Another factor? Swallowing air. This can happen if you chew gum, drink through straws, or eat too quickly. All that air accumulates in your digestive tract, causing uncomfortable bloating and burping.
But perhaps the most common cause of bloating lies within your own digestive system. Food intolerance, such as lactose intolerance, gluten sensitivity, or egg allergies, can prevent your body from properly breaking down certain foods, resulting in excess gas production and, you guessed it, bloating.
Relieve the Bloat
Bloating is a real pain, both physically and emotionally. But don’t worry, there are things you can do to help relieve the discomfort!
First, it’s important to figure out what’s causing your bloating. Is it the food you’re eating, or when you’re eating it? Maybe it’s a food intolerance or something else entirely. Keeping a journal of when you feel bloated and what you’ve been doing beforehand can help you figure it out.
Long-Term Lasting Strategies
A low FODMAP diet is a good place to start. This means avoiding foods that are high in Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which can be tough for your body to digest. Instead, focus on high-fiber fruits and veggies, which can help move things along in your gut. You can also try taking a daily probiotic, which can help balance the bacteria in your gut. And make sure to stay active! Exercise can help get things moving and reduce water retention.
Immediate Relief
But what if you need relief right now? There are some short-term solutions you can try. Go for a walk or do some yoga poses to get your bowels moving. Digestive enzymes can help break down your food, while a gentle tummy massage can stimulate your bowels. And don’t forget to take care of your mental health, too! Relax in a warm Epsom salt bath to help reduce stress and tension, which can make your digestive system work more efficiently.
Bloating is a common yet uncomfortable experience that can leave us feeling physically and emotionally weighed down. It can be caused by a variety of factors, including the foods we eat, how we eat them, and our body’s own digestive system. However, there are steps we can take to relieve bloating and prevent it from happening in the future. By keeping a food journal, following a low FODMAP diet, taking a daily probiotic, staying active, and seeking immediate relief through walking, yoga, digestive enzymes, tummy massages, and self-care, we can alleviate the discomfort of bloating and get back to feeling our best. Don’t let bloating hold you back – take control of your digestive health today!
I’m Nicole Spires
I’m a wellness advocate, a nerd when it comes to digestive wellness, and a mom working to keep the whole family healthy. I’m the creator of Daily Habits for Digestive Wellness, a course dedicated to achieving foundational wellbeing.
A FEW OF MY FAVORITE THINGS
01 | PROBIOTICS
Little helpers that seed the gut with daily friendly bacteria.
02 | DIGESTIVE ENZYMES
My go-to digestive aid and secret weapon when bloating or indigestion strikes.
03 | SUPERFOOD ALGAE
A daily dose of nutrients to keep me feeling (and looking) young and filled with energy.
LEARN WITH ME
Take your digestive health into your own hands with Daily Habits for Digestive Wellness.
ABOUT THE BLOGGER
I’m Nicole Spires
I’m a former college athlete, wellness advocate, outdoor enthusiast, and mom working to keep the whole family healthy. I’ve created this page to share the journey and (hopefully) inspire and support you along the way.