Have you ever had that feeling when you put on your jeans and they feel a little too tight.
Maybe you ate a little too many foods that don’t agree with your digestive system or over the weekend or you have been indulging too much.
Bloating can be super uncomfortable and cause stomach unwanted digestive distress.
Here are the top reasons that have been causing you bloating.
What could be causing bloating?
When you transition to a healthier lifestyle one would usually increase fruits and vegetables that contain high levels of fiber. Adding excess fiber when the body is not used to it can cause gas and bloating.
Eating foods that don’t agree with your body or that your body has a sensitivity to will cause gas and bloating. The most common foods that cause this are wheat/gluten and dairy. Many of us cannot break down the proteins found in these foods so they cause gas and bloating.
Eating Gas Causing Foods.
Foods that are difficult to digest, have a propensity towards fermentation, or have an inability to be absorbed in the gut can cause gas and bloating. Foods like beans, cabbage, broccoli, soy, fructose, inulin, fake sugars and sugar alcohols.
Eating too many party foods or drinking too much.
Unfortunately, after a little too much celebrating and partying you can feel bloated. This is because when you drink alcohol you get dehydrated and when you eat carb heavy foods like pizza, french fries, etc. your body holds on to water and makes you feel and look bloated.
How to get rid of bloating
Slow Down and Relax When Eating.
Eating too fast can cause excess gas and bloating. When you eat; sit down and chew your food, don’t talk with your mouth full and avoid drinking liquids till after you are done eating. This will help to reduce swelling excess air that will cause gas and bloating.
Use a Digestive Enzyme.
Your body uses enzymes and bile to break down foods so that it is easily digestible. If we do not produce enough enzymes on our own we are not able to break down our food and it will cause gas and bloating. Taking a digestive enzyme with meals will help to break down foods and limit gas and bloating.
Food Elimination Diet.
Eating foods that your body is sensitive to or causes inflammation will cause your body to react by causing gas and bloating in your body. When you can figure out the foods that your body is sensitive to and eliminate these foods from your diet; you will reduce the amount of gas and bloating.
Foods to Help Decrease Bloating
Ginger has a relaxing effect on your digestive system to help lower inflammation and help to reduce gas and bloating. It also contains digestive enzymes that help the body to break down proteins.
Fennel contain compounds that help to relax the muscles of the intestines and help to release trapped gas and reduce bloating and gas.
Lemon is acidic and mimics the digestive juices that we have in our stomach that help break down proteins, dairy and carbohydrates. Adding lemon to water and drinking it regularly will help to keep gas and bloating to a minimum.
Cucumber is mostly made up of water and will help to reduce bloating.
Asparagus is a diuretic that helps to remove excess water from the body and will help to reduce bloating.
Papaya and Pineapple both contain digestive enzymes that help to break down food in the stomach to reduce gas and bloating.
If you have been feeling bloated this is a sample menu to help reduce gas in bloating in a few day.s
Wake up: Drink 1L plain water w/ squeezed fresh lemon
Meal #1 4 scrambled egg whites, 1 whole grapefruit, green or black tea (unsweetened)
Meal #2 (10am) 4 hard-boiled egg whites 1/2 cup sweet potato, plain (can do cinnamon)
Drink 1 L plain water
Meal #3 (1pm) Large mixed green salad (3-4 cups greens) with lemon or balsamic vinegar, 1 (4-5 oz) white fish/shrimp/egg (low sodium seasonings)
Large unsweetened green tea
(protein snack if you need between this time)
Meal #4 (7pm) 6 oz white fish (tuna, cod or halibut) with lemon on top, 12-15 asparagus spears
Drink 1 L plain water before bed, optional dandelion tea