ARTICLE SOURCE: https://kriscarr.com/blog/how-to-get-rid-of-bloating-remedies/
March 22, 2017
When you’ve got the bloat, ya feel like a float. You know the drill—wearing sweatpants whenever possible, unbuttoning your waistband under the table, feeling like you just want to stay at home because you don’t feel up to going out into the world.
Being “bloated” is that overly full, gassy feeling in your tum that makes your stomach seem swollen. And while it’s not usually a sign of anything serious, it’s uncomfortable, can kill a good mood and do a number on your energy level.
There are a lot of different reasons why you might feel this way. Today, I’m going to walk you through the five most common triggers and give you strategies for blasting bloat for good. And be sure to leave your tips and questions in the comments, I wanna hear from you!
This one’s a no-brainer. Eating fatty, fried and heavy foods makes us stay uncomfortably full longer. Plus, it takes extra gas-producing reactions in your digestive system to break down these types of foods. Sugar alcohols (such as sorbitol, xylitol and maltitol) that are found in artificially sweetened, sugar-free or “no sugar added” foods are also problematic. They can cause a great deal of gas and bloating because our bodies can’t digest them.
When you eat quickly, you swallow lots of air, which ends up getting trapped in your digestive system. In addition, bigger pieces of poorly chewed food land in your stomach, leaving you uncomfortable and making digestion more difficult. Overeating is also taxing on your digestive system—whether you’re eating unhealthy or healthy foods. So whether you’re eating too fast, too much or a combo of the two, you’re getting in line for gas, bloating and feeling crummy after a meal.
Not all of us have stomachs of steel, and there are certain foods that can be especially hard to digest when they’re first introduced into your diet. While sometimes this is caused by true food allergies or intolerances (see my food allergies and intolerances blog here, plus Reason #4 below), this may just be the result of not giving your digestive system enough time to adjust. Foods that are more likely to trigger this issue include legumes, onions and cruciferous veggies because their natural sugars are difficult for your body to break down when they’re first added to your diet.
While you’re probably aware of your true food allergies, you may not be aware of your food sensitivities or intolerances. Figuring out which foods you may be sensitive to can help you eliminate bloating and other digestive woes. Common food sensitivity culprits include: gluten, dairy, eggs, nightshades and foods high in fructose, such as high-fructose corn syrup, raisins, honey, agave nectar, mangos, apples, pears and watermelon.
While dietary fiber is wildly important, jumping into a high-fiber diet (30+ grams daily) when your system is used to a low-fiber Standard American diet (15 grams or less) can be an express ticket to bloat town.
Wanna reduce bloat but not sure what to do first? Review the reasons I’ve listed above and get real about which ones align with your typical eating habits. Then, take a look at the accompanying tips for relief and see how many you can integrate regularly into your diet and lifestyle. The more you can embrace at once, the quicker you’re going to reduce or eliminate bloating. Keep in mind that the most time-consuming tip is probably identifying food sensitivities, so just make sure you’ve blocked out 3-4 weeks of time to tackle that one.