Bloating is a digestive ailment that can be caused by a number of different things, and can be very disruptive to daily life if left untreated. Bloating is usually accompanied by other unpleasant digestive issues such as constipation, stomach pain, inflammation, and/or heartburn. Some people associate bloating with overeating. While overeating can contribute to bloating, it is not the only reason one might experience this pesky ailment. Let’s discuss the different reasons why you might be experiencing bloating, how to reduce bloating when it does occur, and how to keep bloating at bay!
Reasons Why You Might Be Experiencing Bloating
- Poor Eating Habits - Overeating or eating too quickly will cause your stomach to expand to properly accommodate all of the food you are consuming. Eating too quickly does not give your body the proper amount of time to fulfill its digestive duties. As your stomach works to accommodate the amount of food you are consuming in a short period of time, it will start to add stress to your abdomen which is what results in bloating. Eating too quickly also tends to mean that you are swallowing air; as a result, you are increasing the amount of gas that builds up in your system.
- Food intolerances - There are some common ingredients and foods that people are intolerant to including dairy and gluten. When someone consumes a food they are intolerant to, their body will react with indicators such as digestive complications. It is crucial to understand the different foods you are putting into your body and to monitor your body’s reaction to best understand your needs.
- Eating Fatty or Fried Foods - Have you ever indulged in a late night meal consisting of fried chicken and potato skins? While the craving for fast food might creep up on you from time to time, you might notice that these meals actually cause you to feel worse in the long run. This is because fried and fatty processed foods take your body longer to digest. These foods are also known to be inflammatory in their own right.
- Carbonated Drinks - Carbonated drinks contain carbon dioxide or gas. So drinking carbonated beverages allows this gas to enter your system and go through your digestive tract. While the gas is traveling through your digestive tract, there is a chance that it might get stuck and start to make you bloat by increasing the pressure in your stomach. It is also important to note that the high levels of artificial sweeteners in many sodas can also contribute to your bloating so take note of the type of carbonated beverages you are consuming as well.
How To Reduce Bloating and The Digestive Complications You Might Be Experiencing
While avoiding the factors mentioned above can reduce your chances of experiencing bloating, there is still a chance you will come across bloating at some point throughout your life. Experiencing bloating can be uncomfortable and frustrating; luckily, there are some ways to alleviate some of the pain and discomfort accompanied with bloating.
- Exercise - Sometimes bloating can start to feel overwhelming. Consider going on a walk and allowing yourself the chance to get your mind off of your bloating. The exercise can help to alleviate some stress that might be exacerbating the bloating while also moving around some gas that might have been trapped to begin with.
- Herbal tea - Many herbal teas, such as chamomile tea and peppermint tea, are known for their anti-inflammatory and bloat reducing properties. It can also be a great way to wind down after a long day. Consider adding it into your evening routine to promote a bloat free night.
- A Massage - An abdominal massage can help to move around any trapped gas and can help to promote bowel movements. This can be especially helpful if your bloating is caused by prolonged constipation. The massage can help to move things along and is a stress-relieving activity.
- Take A Warm Bath - This is another stress-relieving activity that can help to get your mind off of the overwhelming bloating you might be experiencing. It is a great way to relax your stomach and your mind all at once!
Ways to Minimize Your Chances of Experiencing Bloating In the First Place
Those that have experienced bloating know how disruptive it can feel to daily life. This is why it is important to have digestive health rituals in your day-to-day routine that work hard to ensure your digestive health is in order. Here are some ways to minimize your chances of experiencing bloating:
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Take a Supplement for Bloating - A probiotic for bloating such as Probiotic Renu is a great way to keep your gut health intact and in turn reduce your chances of experiencing any gut health complication. A probiotic helps to strengthen your gut and protect your gut health from any harmful bacteria that tries to invade. A healthy gut also helps to foster a healthy brain which reduces your stress levels
- Increase Your Fiber Intake - Fiber helps to bulk up your stool and keeps your digestive tract up and running. Sometimes, waste and food might get stuck in your digestive tract leading to constipation and bloating. Fiber helps to avoid this complication and is a great nutrient for your overall health. It is important to keep in mind that an excess amount of fiber can do more harm than good; however, it is more common for people to eat too little fiber rather than too much.
- Eat Smaller Meals More Times a Day - In order to avoid participating in unhealthy eating habits that will only cause you harm, consider eating smaller meals more frequently throughout your day. This will help to satiate your hunger, keep your energy at a stable level, and reduce your chances of experiencing bloating.
All in all, bloating is a common digestive ailment that many people experience at least once in their lives. However, if we can work to implement rituals into our routine that can minimize our chances of experiencing bloating, then it will be beneficial to us in the long run!