Bloating is one of the most common digestive ailments that people experience, and yet, as a community we still struggle to find ways to eliminate it completely. However, bloating is not something we have to learn to live with. We can work to reduce the chances of it occurring. We must first understand the potential root causes and then the foods, items, and lifestyle changes that can help us along the way to a bloat-free life.
Bloating 101: Understanding Potential Causes and Triggers
Bloating is a feeling of fullness in the stomach that can leave someone feeling quite uncomfortable. Excessive and chronic bloating can even cause a person feelings of self-consciousness that can start to impact one’s social life.
Here are some potential reasons for the digestive ailment:
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A Buildup of Gas In One’s System: Excessive gas or air could be the cause of distention in the stomach. Certain foods such as cruciferous vegetables might be the culprit of gas buildup while excess air is accumulated by eating too quickly or consuming carbonated beverages.
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Constipation: Chronic constipation, another digestive ailment, can be the culprit behind one’s bloating. When waste starts to accumulate and become backed up in the system, it has nowhere to go thus leading to distention in the stomach. A sedentary lifestyle, dehydration, and an unhealthy diet can all contribute to constipation.
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Hormonal Changes: Bloating right before menstruation is a common occurrence and is caused by the shift in hormones that is natural during this process. This type of bloating often secedes as the body goes through the hormonal changes that accompany menstruation.
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Poor Eating Habits: Eating too quickly and overeating can cause bloating due to the impact it has on the digestive tract. When your body receives food too quickly, it does not have enough time to send your body the proper signals of fullness which then leads to overeating. These two complications together is what causes the digestive ailment.
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Fluid Retention: Bloating can be caused by dehydration. When your body is dehydrated, it will start to hold onto as much water as it can, leading to excess water in the system causing you to feel and look bloated.
Luckily, there are ways to help avoid these triggers and to help alleviate bloating when it does present itself.
Certain Foods that can Help Reduce Bloating and Improve Digestion
The following foods can help to alleviate bloating by preventing fluid retention, promoting bowel movements, and supporting the strength of one’s gut.
Cucumbers: Cucumbers are made up mainly of water which can be especially beneficial for those who struggle to maintain their water intake throughout the day. Cucumbers are also rich in vitamins and minerals such as potassium and vitamin C that make it a wonderful choice to add to any meal. With the warmer months right around the corner, consider adding this crunchy ingredient to your summer salads or take it as a refreshing snack to munch on during your work breaks.
Ginger: Ginger is an herb that helps to stimulate saliva and bile production which helps to encourage the process of digestion. This herb is especially helpful for those experiencing bloating caused by constipation. Ginger is a great herb to keep in your kitchen due to its ability to be used in many dishes ranging from soups to stir-frys to salad dressings.
Oats: Oats are a great way to get in your soluble fiber intake. Fiber is especially helpful in bulking up the stool and reducing bloating caused by constipation. We recommend using plain, steel cut oats that are free of additives or sugar.
In addition to a shift in diet, there are many other lifestyle changes that could help you on your journey to a bloat-free existence.
Lifestyle Changes for Better Digestion and To Avoid Bloating
Regular Exercise: Exercise can help to stimulate the digestive tract, avoid constipation and in turn bloating. The presence of exercise in your routine can help to lower your chances of having to deal with bloating in the first place. Not to mention, exercise also can help to lower stress levels, improve your mood, and increase your energy levels–all factors that can impact digestion.
Change Your Eating Habits: Take some time to consider your current eating habits and how they might be impacting the quality of your digestive health. Do you often eat with distraction, eat quickly to get back to other responsibilities, or overeat to compensate for certain mood swings? All of these eating habits can negatively impact the way your body digests food. Work to change these eating habits and make time to eat your meals with intention.
Stay Hydrated: With dehydration being a main culprit of bloating, it is of utmost importance to prioritize hydration. Find ways to motivate yourself to drink water throughout the week. Investing in a water bottle, spicing up your water with cucumber or fruit, and finding time each day to dedicate to drinking water are all great ways to reduce your chances of dehydration.
Find A Supplement Regimen That Works for You: A probiotic for bloating and a supplement with gut health enzymes are essential in protecting one’s digestive tract from complications. While probiotics and digestive enzymes can be derived from the foods we consume, we often do not have time to ensure our meals contain all the nutrients we need. Supplements like those found in our Sexy & Trim Wellness Kit ensure you have all the support you need in as little as three supplements that can easily be taken throughout the day.
Limit Consumption of Potentially Harmful Beverages: Drinking carbonated beverages, alcoholic beverages, and diuretic beverages can all contribute to bloating. It is important to limit our consumption of such beverages to avoid causing complications. The bubbles found in carbonated drinks can contribute to a buildup of gas, whereas alcoholic beverages can cause dehydration and inflammation in the system. Diuretic beverages, such as coffee, can also contribute to dehydration.
While bloating might occur from time to time, it is not an ailment we have to live with. Instead, choose to work towards a bloat-free life and invest in the items that will help you get there.