Do you feel fuller than usual? If you know the feeling, you know. Maybe it is because of that overflowing Chipotle burrito. But it also could be other things including the dreaded b-word, bloating.
Fear not. There are ways to avoid bloating like slowing down when eating, stopping when you feel satisfied, passing up on the fizzy drinks, reducing salt intake, and our favorite, adding more fiber to your diet fiber. We’ll get more to that later but first, let's talk about what exactly bloating is.
What is Bloating?
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Bloating is when we feel uncomfortably full. Our stomachs have been stretched out and we question what did I eat to make me feel this way?
But was it dinner that caused your stomach to expad? There are many reasons you may feel bloated: Sometimes it’s because you did eat too much (we see you small pizza)but often it is because you ate your food too quickly. It also may be because there was too much salt in the meal leading to water retention in the body, that the delicious pasta had too many carbohydrates (but that vodka cream sauce!), or you are suffering from a health condition like constipation. (Always, consider seeing a doctor if symptoms persist.)
So, What Causes Bloating?
According to Healthline, abdominal bloating occurs when our gastrointestinal (GI) tract has gas buildup. Bloating is often accompanied by pain, excessive gas (yep flatulence), frequent burping or belching, and abdominal rumbling or gurgles. (Wait, did we just describe a college frat house?)
What Can We Do About Bloating?
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Bloating sounds and IS uncomfortable. But don’t worry there are ways to reduce it.
First, we need to determine the cause of why your stomach is filled with gas. While bloating is common among adults and children, the underlying reasons could be diet, digestive issues, hormonal changes, or medical conditions such as constipation, or irritable bowel syndrome.
Let’s assume you can rule out medical conditions, here are some ways to tackle bloating:
Food Selection. Avoid overeating (as best you can) as it is often the cause of bloating. If possible, reduce portion sizes and try to avoid eating quickly. Also, look to avoid food and drinks that cause bloating like beans, wheat, lentils, wheat, and dairy products.
Fizzy Drinks. Carbonated drinks have gas that can build up in the stomach. That gas you are drinking needs to go somewhere.
Reduce Sweeteners.An artificial sweetener called sorbitol can’t be digested while fructose, a natural sugar added to many processed foods, is difficult for many people to digest. Look to reduce your sugar consumption as these sweeteners can also cause gas and bloating.
Say goodbye to salt. Salt is known to be the culprit because excessive sodium causes the body to retain water. This can cause your stomach and other areas like your hands and feet to swell.
Increase Physical Activity. Exercise has many health benefits including helping the body move waste and gas out of the colon. (Hello pleasant poops!) Exercise also releases extra sodium from the body through sweat which helps relieve water retention.
Drink More Water. Water comes with a lot of health benefits. Drinking waterkeeps everything we eat moving along smoothly in our digestive tract, which is essential for regular bowel movements, as bloating and constipation often go together.
More Fiber. New to the fiber party? Gradually increase fiber in your diet. It’s important to drink a lot of water and ease into fiber consumption as sudden increases in fiber could lead to bloating which is what we DON’T want. Once the body is used to fiber, it's pretty amazing. Fiber consumption helps get rid of bloating as it contributes to regular bowel movements which reduce and prevent constipation.
Bonny: Sweet Relief in an Elegant Tin
Pop quiz: Are you getting enough fiber? If you are like 95% of Americans, you are not. The USDA recommends 25 grams for women and 38 grams for men.
We always recommend getting your fiber fill from what you eat but we understand that is hard. Say hello to Bonny.
Bonny comes in four delicious flavors that you will crave daily: Amplified Apple Pie, Berry Beauty, Strawberry Serenity and Matcha Magic.
Bonny is a prebiotic fiber supplement that is not only great for gut health but also helps naturally alleviate bloating.
As always, we wish you pleasant poops.