Have you ever finished a great meal and then suddenly your stomach begins to feel off. That delicious meal you just finished isn't digesting, it's just sitting there causing all kinds of problems like gas, boating and a need for the bathroom. Bloating is incredibly common and it affects between 10%-25% of healthy adults. Fortunately what you choose to eat can really help with avoiding bloating.
What Is Bloating?
Bloating is a feeling of uncomfortable or even painful fullness and tightness in and around your stomach. This is usually due to a build-up of excess gas in the GI tract. It can feel like you've eaten a huge meal and your belly can even become distended. Fortunately, most of the time, bloating will go away as your body processes and eliminates the food that caused the problem.
But, depending on your diet, digestive issues and hormonal changes, bloating can become a recurring issue.
What Causes Bloating?
Overeating or eating too much of certain foods that are high in fat, sugar as well as dairy.
Gastrointestinal [GI] or Health Conditions.
Build-up of digestive content due to constipation or bowel obstructions.
Imbalanced gut that has an overabundance of harmful bacteria leading to an increase in methane and hydrogen gas production.
What we eat is one of the main causes of bloating.
Do You Eat These Foods?
Artificial sweetners such as sorbitol, mannitol, or xylitol.
Beans and Lentils.
Onions and Garlic.
Gluten in bread and condiments.
High Fructose Corn Syrup.
Raw Vegetables and Fruits.
Wheat, Rye, Barley and other insoluble fibers.
Many of these foods are rich in nutrients and shouldn't necessarily be eliminated until you focus on what's actually causing you problems. If you begin to see a pattern of symptoms associated with certain foods, it's a good idea to remove them for a time and see if your symptoms diminish.
What Can I Do?
Consider taking a digestive enzyme with meals. These break down food while your gut heals. You may need these for two or three months and many people benefit from taking them permanently.
Cut out the sugary, processed foods because besides wrecking your gut, they contribute to many metabolic issues like high blood pressure, diabetes, and elevated cholesterol. Try a pantry clean-out of all of these highly addictive and troubling foods and replace them with foods that nourish and support good gut health.
Eat an anti-inflammatory diet. Inflammation underlies IBS and many other gut conditions, so add plenty of anti-inflammatory foods like wild-caught fish and include a good quality fish oil supplement daily.
Include herbs like quercetin and turmeric to reduce inflammation and heal leaky gut and other conditions that can contribute to IBS.
Add gut-healing nutrients. Try evening primrose oil, zinc and vitamin A that help to heal the lining of the gut.
Move your body. When we move daily we will reduce our tummy troubles. Just 30 minutes of brisk walking will help.
Reduce the stressors. When we struggle with stomach issues, adding stressors will increase our symptoms. Try yoga, meditation, deep breathing, a massage or time with a friend. Find something that works for you and do it regularly.
What Kinds of Foods Should I Eat?
Apple Cider Vinegar
These foods are rich in digestive enzymes that act as catalysts to speed up digestion by allowing your body to break down complex molecules in the foods you eat into smaller easier to digest and absorb particles.
Try This Today.
Sit Down and Take a Few Deep Breaths.
Take Small Bites and Chew Your Food Well.
Diversify Your Diet.
Include Fermented Foods.
Try Digestive Bitters Before Meals.
Eat Foods Rich in Digestive Enzymes [see above].
Reduce Alcohol and Anti-inflammatory Drugs.
Take a 10 Minute Walk after Eating.
Sip on Ginger Tea.
Avoid Artificial Sweetners.
Get Outside and Enjoy the Sun.
Guard Your Sleep.
I hope you will try some of these ideas when bloating and indigestion hit. Become aware of how you feel and what foods trigger stomach issues. Sometimes all it takes is a few simple changes to your diet and you will not only enjoy your meals but your body will thank you too.
I can help you navigate thses areas and help you to create a way to eat that will help your body thrive.
You can find me here: janlindquistntp.com/ 209.484-5999
Thanks for reading,