Bloated? Here’s what you have to know to beat the bloat!

Let’s be real – a bloated midsection is all it takes for you to go down the rabbit hole of negative self-talk, under eat, over exercise or set out on a restrictive diet! We’ve all been there. But the truth is, a bit of bloat is normal and is one of the most common occurrences we see in our bodies. Our stomachs naturally distend after eating to allow for digestion, even if you’ve eaten something perfectly healthy. Therefore, let’s put an end to the quest for a stomach that is always flat because it is unattainable. Particularly at specific times of the month.

There is an abundance of information on the best ways to “get rid of bloating,” with people promoting various goods, cures, and suggestions on the internet and social media. Finding the correct solutions can be extremely intimidating.

As I previously stated, our body’s normal digestion function is what causes bloating. However, this does not imply that bloating should be disregarded. Genuine food intolerances can be extremely unpleasant and uncomfortable for some people. Therefore, it is crucial to consult with your doctor if you feel persistent pain coupled with other symptoms including weight loss, nausea, vomiting, constipation/diarrhea, or any changes to bowel motions.

What can we do to ease the bloating?

The best thing we can do is try to change our thoughts and feelings regarding the bloating if there is no pain or significant discomfort involved.

It is beneficial to keep in mind that bloating is a sign of the natural digestive process and that your body is working to digest, assimilate and absorb the fuel you ate. Your body is an intelligent bio-computer and will ease the bloating on its own!

Have you ever noticed a friend bloated? And if you do, I’m sure you would show that friend some compassion, understanding and positive affirmations that it will pass. So why don’t you do the same to yourself?

If bloating is an issue for you, then let’s explore a few things:

1. Are you eating enough? – Food restriction can cause or make bloating worse by delaying digestion, diminishing the production of vital digestive enzymes, reducing the number of beneficial gut bacteria, and raising stress levels.

2. Identify trigger foods – This will take a bit of experimenting on your part to find the culprit. It’s not a good idea to completely cut out all foods, as you can lose out on important nutrients. The FODMAP Diet is extremely limiting and should only be followed under the direction of a doctor, experienced nutritionist, or dietitian. It calls for eliminating all major dietary intolerances. Carbonated drinks, beans, cabbage, broccoli, artificial sweeteners, and meals high in lactose or fructose are common offenders. To track your symptoms and find potential triggers, take into consideration keeping a diet log.

3. Manage Stress – Studies have shown that stress increases the sensitivity of the nerve endings in our digestive system, leading to a larger degree of discomfort in reaction to the distension in our gut that is connected to bloating. Use stress-reduction strategies like yoga, meditation, or deep breathing exercises to help you relax and encourage healthy digestion.

4. Increase Fiber Intake – By including fiber-rich foods like whole grains, fruits, and vegetables in your diet, you can gradually increase the amount of fiber in your diet. Fiber aids in encouraging consistent bowel movements and avoiding constipation, which can increase bloating.

5. Mindful Eating – Slowing down when you eat, chewing your food completely, and refraining from gulping in air while drinking or eating are all examples of mindful eating. Take the time to plate your food and enjoy the different textures and flavors of what you’re eating.

6. Hydrate – To stay hydrated, sip a great deal of water throughout the day because dehydration can hinder digestion and cause bloating.

7. Movement – Regular physical activity can aid in promoting good digestion and bowel motions. Make sure you are incorporating movement as you increase your fiber intake.

8. Probiotics – To promote a healthy gut microbiome, think about including probiotic-rich foods like yogurt, kefir, or sauerkraut in your diet or taking a probiotic supplement. Probiotics are good microorganisms that can enhance gut health and lessen gas.

9. Address underlying gut issues – if you’re suffering from chronic digestive issues like Daily constipation, bloating, gas, stomach cramps, acid reflux, or heartburn, unexpected weight loss or weight gain, constant fatigue and skin conditions it would be best to consult a doctor about your symptoms to look into the root cause of it all.

10. Enjoy Herbal Teas – Tea’s like peppermint, ginger, lemon balm, fennel, chamomile, hibiscus and more are a natural remedy that you can try for bloating and other digestive issues.

As a Gut and Hormone Wellness Health Coach, I can provide personalized guidance and support to help you manage bloating and other digestive issues. Feel free to get in touch with me for a personal consultation if you’re having bloating issues and need more support. Together, we can create a holistic strategy suited to your particular health needs and objectives.