HOW TO GET RID OF BLOATING 101:

Bloating is when your stomach feels engorged after a meal. Bloating can often cause discomfort or as far as pain in others. Bloating can often be a symptom for other health condition, however very often it is the result of our dietary habits. In this article, I will explore different ways you can not only get rid of bloating but hopefully methods which will aid you in addressing the underlying issue. 

Solution 1: Portion sizes. 

Right it may seem obvious… however sometimes our eyes can be bigger than our stomach. Causing us to eat bigger portion sizes than necessary. This can cause the stomach to expand and cause a “bloated” feeling. If you tend to eat big portion sizes and experience a bloating and tired feeling straight afterwards; then perhaps consider eating smaller portions. This can easily be done by dividing one big meal into 2 meals throughout the day. Which you can have 2-3 hrs after the first. This can result in less bloating and a healthy lifestyle.

Solution 2: Water! 

Water is essential to a healthy body. Without water nutrients wouldn’t be able to be effectively delivered to our cells and organs. Water helps to move waste through our digestive system and out of the body, through excretion. This is frequently why an increased intake of water is prescribed as a relieve to constipation. Within the same token, our kidney’s and liver play a crucial role in healthy excretion, water plays a predominant role in this as it aids these orangs to function efficiently. Lack of water in our diet can not only cause dehydration which can lead to a turmoil of other issues, but it can also cause constipation and acid reflux. Which in turn can give us a bloated feeling. 

Solution 3: Fibre. (PROS & CONS!)

Greens and berries are high in antioxidant properties and fibre content (as well as many other macronutrients). Which is very important when trying to maintain a healthy digestive system. Fibre more specifically is very useful in this as it aids to move food through the gastrointestinal tract quickly for better digestion. Roughly 25-30grams of fibre is the daily recommendation, however some do fall below this. When sufficient levels are maintained it can help to regulate digestion and prevent constipation. However, some high fibrous foods can make people produce gas and bloat. 

Most often the main culprits of this are legumes. So, foods such as beans and lentils. Although legumes are healthy as they are rich in plant-based protein, fibre and carbohydrates- they can produce bloating in sensitive individuals. They are thought to be high in FODMAPS, FODMAPS are “a collection of short chain carbohydrates and sugar alcohols found in foods naturally or as food additives.” Because of this they can contribute to extreme gas and bloating. Other trigger foods for some may be broccoli, cauliflower, cabbage, kale. So, if you have been trying to follow a very healthy diet but have been experiencing bloat, then not to worry. Just simply try adopting a low FODMAP diet, as it has scientifically been shown to be effective in relieving bloat and abdominal discomfort.  Also try keeping a food journal to help you in this elimination process. 

Solution 4: Intolerance. 

Another option is your bloat may be a result of intolerance. For example, when you eat certain foods that your body has an intolerance to, it can cause you discomfort. Manifesting through excessive gas production and bloating. One of the most common intolerances today is lactose. Lactose intolerance has been linked with many digestive issues. Lactose is present in foods containing milk or dairy. People with lactose intolerance are unable to digest large amounts of lactose due to a genetically inadequate amount of the enzyme lactase. Shockingly lactose intolerance is present in “15% of northern European descent people. Up to 80% in blacks and Latino and up to 100% of American Indians and Asians” 

Another intolerance that can cause bloating is gluten intolerance. Gluten occurs in many products, wheat, spelt, barley etc. This can also lead to negative effects on our digestive system… one of them being bloating. 

Solution 5: Sodium intake. 

Increased sodium intake is becoming a increasing issue in our society. As many products contain it in excessive amounts. Such as many processed or readymade meals. Sodium is a great essential in our lifestyle however in moderation. Excessive sodium intake can cause the body to retain onto water. This water retention can give us a bloated feeling and bloated look. An easy way to alleviate this is to merely just reduce sodium intake. Another method is to eat diuretic veggies such as cucumber, asparagus, beetroot, to name a few. 

A low FODMAP diet appears to be more effective than standard dietary advice for symptom control in IBS.• Significantly more patients in the low FODMAP group compared to the standard group reported improvements in bloating (low FODMAP 82% versus standard 49%, P = 0.002), abdominal pain (low FODMAP 85% versus standard 61%, P = 0.023) and flatulence (low FODMAP 87% versus standard 50%, P = 0.001).•  • Bloating, pain, and passage of wind also were reduced while IBS patients were on the low-FODMAP diet. Symptoms were minimal and unaltered by either diet among controls. Patients of all IBS subtypes had greater satisfaction with stool consistency while on the low-FODMAP diet,•