Do you ever feel a bit “overextended” in the belly after a meal? Perhaps “gassy?” Have you ever carried a “food baby?”
Well, bloating is common. Up to 25-30% of people experience it regularly. It happens when you have trouble digesting. The symptoms come from excess gas, reactions to foods, or food not moving through you as well as it could.
There are many reasons you might experience these symptoms. Maybe because of a serious condition (disease), or a food allergy or intolerance (what you eat). It can also result from how you eat.
If you have a serious digestive issue like IBS (Irritable Bowel Syndrome), then make sure you eat accordingly. Same goes if you know certain foods give you gas. Simply avoid them.
If you’re already doing those things, and still experience bloating, here are 5 natural tips to beat bloating.
If you overeat at a meal, then you’ll feel bigger around the mid-section. You’ll feel more pressure in your abdomen. Plus, you’re giving your digestive system a hard time. Consider that your stomach is really only the size of your fist. Compare that with how much you put on your plate. It’s better to eat until you feel almost full and not overindulge. Grab an extra snack or small meal throughout the day if you have to. Just don’t over-stuff yourself in one sitting.
The order in which your foods are eaten can also affect your digestion. Place foods with the highest protein content (animal products) at the beginning of the meal as they require the most stomach acid compared to starches and other foods.
Sugar alcohols are low-calorie sweeteners made from sugars. In an ingredients list, they end in “-ol,” and include things like sorbitol, xylitol, and erythritol. They’re found in some chewing gums and sugar-free foods. Some people experience bloating after eating foods with these. So, try avoiding them and see if that helps you.
Sometimes the gas that causes pressure in your digestive system is from swallowing air. Things like carbonated drinks are the biggest culprit here. You can also swallow air when you chew gum or drink through a straw, so try ditching these.
You can also swallow air when eating too quickly or while talking. Which leads me to…
Eating too fast isn’t doing your digestive system any favours. You can help the food move along by chewing it thoroughly and slowing down your eating habits. Be mindful and enjoy the time you are spending eating your meals. Savour them.
The feeling of stress can also cause increased bloating. Stress-reducing techniques can help improve your digestion. Try meditating or deep breathing (but not while you’re eating). 🙂
Peppermint oil has been shown to improve bloating. It’s thought to increase transit time by relaxing the stomach muscles and increasing the flow of bile. Try steeping fresh peppermint leaves, or a peppermint tea bag, and drinking it slowly. See if that helps reduce your symptoms.
Ginger works much like peppermint, it stimulates the production of stomach acid and bile and helps to reduce gas and nausea. Try it in tea form or simply steep sliced fresh ginger.
There are a bunch of natural ways to deal with bloating.
First, avoid it by not eating things that give you gas or aggravate a digestive issue. Try not to overeat, consume sugar alcohols, or swallow air. Also, eating more mindfully and reducing stress can help too. Finally, if you are experiencing bloating, enjoy a cup of peppermint tea.
If you do all of these, and still experience bloating, then you may have a food intolerance; this could be from an allergy or intolerance. If you have a major concern, then please see your doctor. Your doctor can help to rule out a serious and/or chronic condition.
If you suffer with bloating and want to learn more than my 5 natural tips to beat bloating, contact me for a free 15 minute discovery call.
1 can coconut milk
½ cup almond milk, unsweetened
2 tbsp cacao powder, unsweetened
½ tsp peppermint extract or essential oil (food-grade and safe for internal use)
3 tbsp honey or maple syrup (optional)
Place all ingredients in a blender and blend until well combined.
Store in a sealed container in your fridge.
Serve & enjoy!
Tip: While the non-peppermint ingredients in this creamer may or may not be “de-bloating” for you, try these ideas too:
If you are suffering from irritable bowel syndrome (IBS), you may be thinking “what can I eat for IBS?”Below I describe the best diet for IBS.
IBS is an umbrella term used to describe a set of symptoms. There are 2 types of IBS:
Also the FODMAP diet can help with IBS.
Courteney, H. (2008). 500 of the Most Important Health Tips You’ll Ever Need. 3rd edn. London: CICO Books. pp. 212-214
For more information on diet for IBS, contact Kate to book a consultation today.
The low FODMAP diet is a 7 to 10 day treatment that is often effective for:
The low-FODMAP diet is thought to work by reducing fermentation in the gut. Fermentation happens when naturally-occurring gut bacteria break down certain foods, and produce gases such as carbon dioxide, hydrogen and methane as by-products. In people who are susceptible, this fermentation process can trigger uncomfortable gut symptoms such as bloating, abdominal pain, diarrhoea and constipation.
It is less restrictive than the Specific Carbohydrate Diet (SCD).
Following the low FODMAP diet is a short-term treatment to reduce symptoms of IBS and SIBO. A lot of the excluded foods are very beneficial for feeding the good bacteria in your gut such as the vegetables, fruits and legumes. Also dairy products can boost levels of the good bacteria lactobacillus in the gut. Therefore I would not recommend continuing the diet in the long-term.
For more information on the low FODMAP diet, contact Kate for a free 15 minute discovery call.