So what is bloating??
Bloating is a physical clue that our digestive system isn’t working as it should be – either because it is under stress or perhaps everyday habits aren’t supporting it’s highest function.
Bloating occurs when the gastrointestinal (GI) tract is filled with air or gas. Most people describe bloating as feeling full, tight, or swollen in the abdomen. Your abdomen may also be swollen, hard, and painful. Bloating is often accompanied by:
- pain
- gas
- frequent burping
- abdominal rumbling or gurgles
Before we get started…
Before we get started, I want to give you my two cents on bloating and where might be best to focus your attention, energy, and worries when it comes to your gut.
Bloating is a normal bodily function!
I love for this community to focus more on how you FEEL than how you LOOK when it comes to bloating. If your bloating is painful, constant, or does not improve after trying out some of the below techniques, try working with a doctor to get some expert help.
But if your main focus is aesthetics (i.e “I want a flat stomach 24/7), and you don’t experience regular pain, discomfort, or interruptions in your daily life, then unbutton them pants, maybe try to eat a little slower, and don’t go stressing so much.
We are all human, and stomachs change in size through the course of the day. Your gut works hard to break down food into usable nutrients to fuel your body, so give it some love and patience!
Getting expert advice
General bloating is quite common and shouldn’t be a big issue to worry about. But if your bloating causes serious and consistent pain, or impacts your ability to function in your daily life, I’d definitely suggest working with a medical professional.
As always, any time you are experiencing medical issues or considering making changes to your diet or lifestyle, I always encourage you to seek medical advice and work with registered medical professionals in their field of studies.
If you experience chronic digestive issues, doctors like your general practitioner or internist, gastroenterologist, registered dietician, or registered nutritional therapist.
I simply share what works for my body, but I’m not a doctor or dietician, so go to the pros!
10 simple ways to reduce or improve your bloating
#1. Eat slower and chew your foods!
Eating too quickly and not chewing properly can significantly contribute to bloating and other digestive symptoms. Chewing helps to mechanically break down food and release digestive enzymes such as amylase in saliva.
Bypassing this important stage of digestion puts more pressure on the rest of the digestive tract, meaning food may sit longer in the gut fermenting and producing gas. (source: Hannah Braye via Cosmopolitan)
Raw fruits and vegetables can be particularly bloat-inducing to your body. Uncooked vegetables require more work on the part of the digestive system. Your body has to break down food components and deal with the fiber content of the produce. The heat from cooking starts this process, so raw foods take more effort to digest.
Be sure to chew your raw fruits and veggies especially well, or reduce the volume you’re consuming if you find you’re often bloated or uncomfortable after eating them.
#2. Drink more water
Constipation and sluggish digestion are commonly associated with bloating. If you stay well hydrated, you’re able to better digest and pass your food through your GI track. Aim for at least 2 liters a day, along with some gentle to moderate exercise to keep things moving along.
I bought this water bottle and it’s been a game changer getting me to drink water more often – and planet friendly!
But don’t forget: drinking too much water with meals can affect your digestion and digestive enzymes especially, so focus the majority of your hydration outside of your mealtimes if and when possible.
#3. Rule out food sensitivities and intolerances
Some common food intolerances include:
- lactose
- gluten
- nuts
- fructose
- eggs
If you suspect you may have a food intolerance, work with a doctor, allergist, or registered nutritional therapist to find a diagnosis and treatment plan.
Elimination diets such as the FODMAP diet have helped many people dealing with digestive issues. They being said, they are quite restrictive and should be undertaken while working with a medical professional to ensure you are still getting adequate nutrients for your body’s need and lifestyle.
#4. Try digestive enzymes and probiotics to improve digestion
Digestive enzymes help the body perform vital functions, like breaking down food, eliminating toxins, and even converting carbs to energy. Sometimes our body becomes deficient in these enzymes, and we experience the side effects – think diarrhea, abdominal pain, bloating, and gas. (source: FRISKA)
Probiotcs are live microorganisms that can be consumed through fermented foods or supplements. The balance or imbalance of bacteria in your digestive system is linked to overall health and disease.
Probiotics promote a healthy balance of gut bacteria and have been linked to a wide range of health benefits like:
- healthy immune functions
- promoting a healthy heart
- improved digestion
- normal bowel movements
- help protect against occasional constipation or diarrhea
I love taking my FRISKA digestive enzyme and probiotic supplement. It’s an all in one that also hosts some incredible botanical benefits for your individual needs.
Lately I’ve been taking the Women’s Daily with cranberry extract, biotin, and vitamin D to support urinary tract health, strong bone, and hair growth. I take it every morning with breakfast and notice so much less bloating throughout the day.
Use my code BEACHSIDEKTICHEN for 20% off your order at Friska.com
#5. Eat smaller meals more often
A person with a tendency to be bloated will experience discomfort from a smaller amount of food than a person who rarely feels bloated.
For this reason, simply eating smaller meals can be incredibly useful and might be something to try out.
You should be sure to continue consuming adequate nutrients and calories for your body and exercise levels, so consult a doctor anytime you are making shifts in your diet.
#6. Manage your Stress
My digestive system immediately flares up when I’m under a lot of stress – be it physical or emotional.
Our digestive system is particularly susceptible to the effects of stress, as it is linked to the brain via the vagus nerve. When we are stressed we produce less stomach acid and digestive enzymes and our gut bacteria can be negatively affected, increasing the risk of bloating
Stress relieving techniques like gentle exercise, meditation, mindful breathing, and plenty of sleep make an impact! Also consider working with a mental health professional for relaxation techniques or additional support if your stress becomes overwhelming.
#7. Avoid drinking lots of air and gas – aka carbonated drinks!
Have you ever chugged a La Croix real fast then immediately had a bloated tummy? Well it’s because of the carbonation!
While it will pass in time, if you experience painful bloating or stomach aches from drinking carbonated water too fast or too often, try slowing down or reducing your intake
#8. Don’t eat foods that cause you gas
Try keeping a food diary of your digestive symptoms to track foods that upset your stomach. I find this incredibly helpful during periods of GI difficulty to understand how my body reacted to different foods.
Foods like lentils, black beans, and raw cruciferous veggies such as broccoli and cauliflower give me lots of gas. I try to eat these in moderation (or cook those veggies thoroughly!)
#9. Watch out for sugar alcohols
Sugar alcohols are commonly found in sugar-free and keto alternatives to sweets. They may cause digestive problems if consumed in high amounts. The bacteria in your large intestine works hard to digest them and often ends up producing gas , which causes bloating.
Some common sugar alcohols are: xylitol, sorbitol, and mannitol. Other sweeteners that I personally avoid as much as possible are erythritol and allulose (which are more naturally sourced, but really destroy my gut).
I prefer to use sweeteners like coconut sugar, maple syrup, honey, or raw cane sugar. They’re easier for your body to process and have few
#10. Try the “ILU Massage”
When my bloating is particularly severe and painful, I find the “ILU Massage” to be helpful to relieve some the bloat and help keep my digestion moving. Start slow and gently, and work into adding additional pressure if it works for your body.
My favorite meals when my gut is flared up
These meals are what work for my body when my stomach and gut are upset. Everyone is different, so experiment with what works for you.
I generally avoid large amounts of raw veggies, beans, or meats when my stomach flares up as they typically take more digestive energy to break down. Other foods that definitely cause bloating include: fried food, brown rice cakes, large amounts of carbonated drinks, artificial sweeteners.
- Brown rice pasta with steamed broccoli, olive oil, and parmesan
- Eggs and gluten free toast with butter
- Gluten free oatmeal with flax meal
- White rice with sautéed veggies
When to see a doctor
Consult your doctor or medical professional if bloating is accompanied by any of the following:
- severe or prolonged abdominal pain
- blood in the stools, or dark, tarry looking stools
- high fevers
- diarrhea
- worsening heartburn
- vomiting
- unexplained weight loss
- Chronic migraines
(source: Healthline)
Want more info on gut health?
If you want more info on gut health, check out My Gut Health Journey which covers my history of gut health struggles, or My Gut Health Journey Part 2: What I Eat + Supplements I Take. They’re awesome resources on what’s helped me thus far!