We’ve all potentially been there before- the uncomfortable feeling in our favorite pair of pants caused either by our diet and for some of us Aunt Flow. We’ve grown accustomed to it and have learned to work around that feeling. Throwing on looser fitting clothing like our sweats or a cute skirt masks the problem. It doesn’t solve it. In order to solve the problem, you have to find out the root causes. To really get the relief you desire, bloating has to be attacked head on. Bloating is essentially the feeling of additional gas in your digestive tract.
Do You Know Why You’re Bloated?
There are numerous causes for bloating. Diet, lack of physical activity, menstruation, food intolerance, hormonal changes are a few common causes. There could be a potentially more critical reason for your bloating such as a health condition or digestive issues. It is always wise to get a professional (medical) opinion on why you’re bloating.
Providing your bloating isn’t caused by medical condition, try these few things to help relieve the pressure.
Curate A Good Diet
If you have a good intolerance, stay away from that particular food. A general rule of thumb is to avoid foods that cause bloating. According to Healthline.com, foods that you should avoid include,:
“Vegetables: broccoli, cauliflower, brussels sprouts, and cabbage.
Fruit: prunes, apples, pears, and peaches.
Whole grains: wheat, oats, wheat germ, and wheat bran.
Legumes: beans, lentils, peas, and baked beans.
Sugar alcohols and artificial sweeteners: xylitol, sorbitol, and mannitol found in artificial sweeteners and sugar-free chewing gum.
Drinks: soda and other carbonated beverages.”
These items contain compounds that may produce extra gas in your large intestines when going through digestion. This can lead to bloating. Not everyone consuming these items will experience bloating. It is best to test these things out individually to monitor how your body reacts.
If you’re lactose intolerant or believe you may be, stay away from milk and it’s by products (cream, cheese, butter). Instead opt for plant based substitutes like Almond milk or avocado butter.
Add Probiotics
Probiotic supplements are a hit or miss with their effects on treating bloating. It all depends on the individual. Studies show that multi-strain probiotics are better at tackling bloating. Probiotics are natural bacteria or microorganisms are often found in our foods that we consume. We can also purchase them in pill form.
Reduce Food Portion Size and Limit Salt Intake
Eating smaller portions of foods may help with bloating. The upside is smaller portions also help with weight loss (if you’re wanting to lose weight). Another key is to limit your intake of foods high in salt. Not only do they contribute to bloating, foods high in salt can lead to hypertension and third spacing or fluid retention.
Get Active
Physical movement helps move along food in our digestive system. (It also helps with preparing our body to void our stools or defecate.) This allows for gas to be moved along and out of the body thus aiding in bloating.
Avoid Consuming Air
Consuming Air? Yes, consuming air. Eating too quickly, not properly chewing our foods, drinking carbonated drinks, drinking through a straw can lead to us taking in too much air which can cause bloating.
There isn’t a one size fits all approach. Find out what works best for you.