12 Ways To Relieve Bloating
Bloating is a common and frustrating issue. It can feel like your abdomen is overly stretched, causing pain and irritation, and can make you appear larger than you actually are.
Bloating can be caused by a multitude of factors. A lot of which can be easily modified to reduce the discomfort.
What are the common causes of bloating?
Stress
Honestly, what does stress not impact? Stress can contribute to bloating by reducing or increasing your appetite, altering the quantity and types of food you consume. It also puts your body in flight or fight mode. Evolutionary, this response functioned to slow digestion so that the body’s energy can be solely diverted to face the perceived threat.
Unfortunately, in modern times almost everything causes stress, making bloating and digestive issues a lot more prevalent.
Food Intolerances
Food intolerances are becoming more and more common, particularly lactose and gluten intolerance. Consuming foods you’re intolerant to can damage the intestinal lining, causing inflammation and digestive issues, including bloating.
Constipation
Dehydration and insufficient fibre intake are likely causes of constipation. If stool remains in your colon for an extended period of time, bacteria causes the stool to ferment, resulting in excessive gas and bloating.
Excessive Gas Formation
This can be due to an underlying condition or may simply be due to certain dietary habits. For example, some people may be sensitive to cruciferous vegetables, such as cabbage, broccoli, cauliflower and brussel sprouts. When cooked or chewed, these foods release glucosinolates, which are sulphur-containing compounds, causing excessive gas.
That doesn’t mean you have to stop eating these foods altogether. Rather, introduce these foods slowly over time so the gut microbiome has the chance to diversify until these foods are no longer an issue.
Swallowing Air
This one may sound a little strange, but often times bloating can be caused by swallowing too much air. Chewing gum, drinking through a straw, eating and drinking too fast, smoking and consuming carbonated beverages can all cause us to swallow too much air.
The Menstrual Cycle
The changes in hormones, particularly progesterone and oestrogen, before and during a period can cause the body to retain more water and salt, causing fluid retention and the feeling of bloating.
So, how can I reduce bloating?
Engage in stress-stress-relieving activities, such as journaling, meditation, nature walks and exercise.
Avoid eating when anxious. Take 5 deep breaths to calm the nervous system before eating.
Eliminate gluten and/or dairy for 2 weeks to 3 months to identify if these intolerances are contributing to your bloat.
Increase your intake of fibre-rich foods (vegetables, fruits, beans and grains) to reduce constipation.
Slowly increase your intake of cruciferous vegetables to allow your gut microbiome to adjust.
Opt for warm, cooked meals over cold, raw meals to assist in the breakdown of nutrients.
Start a diet diary, recording your meal times, foods and symptom development. This way you can identify which foods are causing you to bloat.
Avoid drinking beverages through a straw.
Replace chewing gum with fresh-breath mints.
Avoid smoking cigarettes. For help quitting, visit iCanQuit.
Reduce salt intake to reduce fluid retention.
If the menstrual cycle is causing your bloating, speak to a qualified health practitioner.
Bloating can be an irritating and uncomfortable condition. If you’re struggling with chronic bloating, make an appointment. Together, we can explore your concerns in a safe and confidential manner to formulate a treatment plan tailored specifically to you.
