Reduce Bloating Fast + 5 REASONS YOU MIGHT BE BLOATED

August 18, 2022

 

Ah, that exciting feeling… you’re about to go and meet up for the third date! Your outfit is incredible, your hair looks amazing, your energy is shining, but then it hits… bloating. Granted, your date probably wouldn’t have even noticed, but it’s bothering you. Why? Well, along with your stomach sticking out way more than usual, you’ve got gas. 

This isn’t the first time you have had bloating issues, but the cause always seems to be a mystery. Once again, you find yourself asking, “Why now?! What did I do?” 

Abdominal bloating or “feeling bloated” is a very frequent and familiar symptom most people have experienced at one time or another. A majority of the causes are simple, harmless, and easily treatable with over-the-counter or home remedies. To get to the root cause of your upset stomach, keep reading! 

 

SYMPTOMS OF BLOATING : 

• Common symptoms : gas, abdominal discomfort, stomach pain, belching, gurgling in the throat or stomach 
• Severe symptoms : noticeable weight loss (without trying), blood in your stool, vaginal bleeding between your periods, vomiting, diarrhea, heartburn that progressively gets worse, and fever (due to an infection in your abdomen) 

CAUSES OF BLOATING : 

YOUR DIET  

The single largest cause of abdominal bloating is diet. Even if you think you are eating super healthy! A lot of foods that contribute to bloating are incredibly healthy, whole foods, but because of a lack of certain gut bacteria, or food sensitivities you may have issues digesting them. You can find out if you have a sensitivity to a certain food with intolerance or sensitivity testing. Either creating a food sensitivity journal where you log the ingredients in your meals and the way you feel afterwards, or trying one of the paid testing services. There are many reputable brands that will send tests right to your home.  The good news is that limiting your intake of these certain foods will often eliminate bloating immediately:

• Dairy 
• Apples
• Onions 
• Peppers 
• Celery 
• Asparagus 
• Cabbage 
• Pasta 
• Artichokes 
• Broccoli 
• Pears 
• Beans  

THE SPEED YOU EAT

When you eat too quickly, it's easy for excess air to be swallowed, which can cause your stomach to balloon. Try to remove yourself from common distractions (think phones, computers, TV) when it's time to eat. Not only will this help you become more aware and intentional with your eating, but when you take the time to chew your food properly, it helps improve your digestion. 

STRESS 

It is commonly known that stress has major negative effects on your body and overall health, but did you know it's also closely tied to gut health? Stress signals slow down the blood flow to your digestive system which can in turn leave you backed up and bloated. It’s hard to avoid stress all together, but consider stress relieving practices to help manage symptoms, such as yoga, meditation, or getting enough sleep.

LATE NIGHT EATING 

You may wake up with a sense of uncomfortable fullness or a visual increase in the size of your abdomen because of a late night dinner or snacking the previous day. This discomfort is due to the excess gas production from poor digestion (especially since your digestive system slows down at night). Try finishing your last meal around 6 P.M every evening to make sure your food is digested well before you head to bed. 

ALCOHOL

Have you ever noticed puffiness in your body after a couple of glasses of wine or cocktails? Alcohol often leads to the irritation of your gastrointestinal tract, which then leads to bloating. This inflammation can be made worse if combining alcohol with sugar-filled drinks or carbonated liquid.

After a night of drinking you may even notice bloating in your face, which is often accompanied by redness. This happens because alcohol dehydrates your body. When the body is dehydrated, skin and vital organs try to hold onto as much water as possible, leading to puffiness in the face and elsewhere. 

Consuming water before, during, and after drinking alcohol can prevent its inflammatory effects on the body. If you're feeling bloated while drinking alcohol, switch over to a refreshing glass of H20! You can also try taking a charcoal supplement before drinking.

OTHER COMMON CAUSES OF BLOATING INCLUDE: 

• Indigestion
• Constipation 
• Menstrual periods / PMS 
• Carbonated beverages 
• Food allergies 
• Smoking
• Pregnancy 

REDUCE BLOATING WITH THESE 8 FOODS : 

• Celery contains bloat-fighting ingredients like NBP, apigenin, and quercetin. NBP’s diuretic effect helps the kidney’s ability to detox, while the other two compounds induce gastric relaxation for better digestion. Celery juice can cause your body to make stomach acid and bile which ease bloating, kill off pathogens, and help your liver detox toxic chemicals and heavy metals that could be disrupting your healthy gut microbiome. Learn more about the benefits of celery juice, here! 
• Asparagus’ high potassium levels help rid your body of excess water. Learn more about why your body needs this mineral for gut health, hormonal balance, and brain health, here. It is also a prebiotic food that benefits your digestive system by preventing or reducing gas.
• Ginger is a digestive aid that helps your body break down protein with the powerful digestive enzyme, zingibain. Try this delicious carrot-ginger salad dressing recipe to incorporate more ginger into your diet by Chef Serena Poon! 
• Yogurt with probiotics. Having a diverse array of beneficial gut bacteria helps your body more properly digest food. Specifically, the active culture, lactobacillus acidophilus, added to many dairy and non-dairy yogurts, helps reduce bloat by promoting better gut health. Lactobacillus produces lactic acid, butyrate, and increases branched-chain fatty acids, the amount of healthy bacteria in your gut, and improves immune response. Learn more about resetting your gut health and getting a more diverse and healthy population of bacteria, here! 
• Pineapple has a high water content and is rich in bromelain, an enzyme that helps with digestion. Bromelain helps reduce inflammatory cytokines that disrupt gut health. Interestingly, the pineapple core has the highest concentration of this powerful enzyme.
• Papaya contains the enzyme papain, which helps with digestion and reduces inflammation. This enzyme is used in many industries, including cosmetics, healthcare, and textiles, and is even used to tenderize meat for its ability to break down substances.
• Cantaloupe contains potassium which fights bloating by removing excess sodium in the body, which then decreases water retention. A diet high in processed foods usually comes with high levels of sodium and not enough potassium. When water follows the excess sodium into your cells, your cells will then hold onto it, creating a bloated appearance. 
• Cucumber is 95% water and may help with bloating that is caused by dehydration. It has anti-inflammatory properties and contains the flavonoid, quercetin, that lowers swelling.
• Fennel improves the digestive process because of its high-fiber content. It also increases the flow of bile that helps break down food and soothes the stomach. Fennel seeds can help fight gas-causing bacteria with their antimicrobial and anti-fungal properties. Try chewing fennel seeds or drinking a cup of fennel tea after a meal. 
• Just Add Water® contains gut-healthy probiotics and prebiotics, plus hydrating ingredients to improve digestion. An imbalance of estrogen in the body can cause bloating, and maca powder, one of the star ingredients in Just Add Water®, is shown to regulate this hormonal balance.

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