If you’re anything like me, you hate feeling bloated. That uncomfortable sensation of a swollen belly after a big meal (or a big night out!). Your clothes feel too tight, you feel gross in general and it’s almost like you’ve never worked out a day in your life.
Sometimes bloating is caused by reasons outside of our control, like hormone shifts. But generally, it’s caused by excessive gas production, and/or disturbances in the movements in the muscles of your digestive system
The most common culprits of bloating are foods that contain lactose, gluten, eggs or dairy — but everyone is different, and there may be certain foods that you’re particularly sensitive to. Stay mindful of what you’re eating and you’ll be able to figure out what combination of foods will fuel your body best. Everyone’s a bit different in this way.
I have compiled a list of things that I do on a weekly basis to keep bloating under control and I hope this helps you refine your own habits!
Here are some of the top habits that I follow to help keep my bloating under control:
- Identify and then rule out food allergens/intolerances to foods in your diet that may be causing you gastrointestinal distress.
- Eat slowly! This will help minimize the amount of air you digest. Try to stop eating when you feel about 70% full — your brain is terrible at recognizing when you’ve had enough to eat, and within 20 minutes it will connect with you digestive system and you’ll feel adequately full.
- Limit your salt intake. Salt causes your body to retain more water, leading to more bloating.
- Eat small meals frequently (5-6 a day) instead of 3 big meals to keep your portions in check.
- Eat your fiber! Try to get an even, healthy amount of fiber. Too little can cause constipation, but too much can cause digestive discomfort. Some easily-digested fiber rich foods include: carrots, spinach, berries, oatmeal, and quinoa.
- Exercise! Doing cardio that increases your heart rate may eliminate bloating as well as help you maintain a strong core.
- Hydrate! Drink 3 liters of water a day to keep your body hydrated.
- Take probiotics to help balance the healthy bacteria in your gut.
Disclaimer: I’m not a doctor or a nutritionist. Please consult a healthcare provider if you’re experiencing any abdominal pain or discomfort. This advice isn’t meant to diagnose any health issues or replace your healthcare professional.
I’ve tried and test these tips over the years, and they definitely help me keep my bloating under control.
What are some ways that you guys combat bloating? Let me know in the comments!