Bloating. That oh-so uncomfortable feeling in the gut. Often it rears its ugly head after a large meal. Or a small meal. Or a snack. Or…
How can you figure out what’s causing it? Perhaps you already have some wise de-bloating habits like avoiding foods you know give you gas. But that’s not completely solving the problem.
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, avoid them.
If you’re already doing those things, and still experience bloating, here are some great tips for dealing with it naturally.
1 – Don’t overeat
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. 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.
2 – Eat slower, more mindfully, and less stressed
Mindful eating can eliminate a host of digestive issues. 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.
3 – Avoid sugar alcohols
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.
4 – Avoid swallowing air
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.
5 – Try peppermint
Peppermint 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.
If you try all of these, and still experience bloating, then you may have a food intolerance. Seek the guidance of your wellness coach to get to the bottom of your digestive issues!