Have you ever been so bloated all you wanted to do was lay around and be lazy? I think we have all been there at some point and it’s really no fun. There are many causes to bloating, some of which may require medical attention, while most are common causes many people experience. There are some ways to reduce and even eliminate bloating; most may take some work and planning.
So what are some common causes of bloating?
Overeating & Eating Too Quickly
Over eating is one of the main causes of bloating. Eating too much at meal times can cause gas and bloating. Most of the bloating we feel is from swallowed air, and when we eat too fast, we consume more air, which results in more bloat. Slow down when you are eating and this should help reduce some of your bloat. Controlling your portion sizes will also reduce that feeling of bloat. It takes roughly 20 minutes for your brain to register that you are full, eat smaller portions and give your body time to recognize it’s full.
Types of Food You Eat
Bloating could be caused by the food you eat. Some vegetables are very high in fiber and if eaten without plenty of water, these can cause gas. Some examples are broccoli, apples and avocado. For some, dairy could be a cause for bloating. If you are lactose intolerant, you will want to steer clear of any milks, cheeses, and yogurts. Carbonated beverages are also a guarantee to make you feel bloated. Sweeteners are a large component to bloating. Most sweeteners are difficult at best to digest. Some of these sweeteners are not digestible at all, so be very aware of which sweeteners you are using.
Dehydration
Often times we get busy and forget to hydrate ourselves. Many people become bloated because they are not properly hydrated. If we do not hydrate ourselves, our bodies will automatically start retaining water to compensate. It seems odd to fill yourself up with water if you are retaining fluids but your body will release that water it is retaining if it is receiving new water.
How to Avoid Bloating
Pay attention to what you are eating. Some healthy foods that are great for your body can still cause bloating, so monitor your fruits and veggies. Always eat small portion sizes to avoid bloating and give your body time to recognize that you have given it nutrients to fill you up. Sometimes when we eat too fast we consume more air, causing bloat. Even drinking through a straw can increase our air bubble intake. Take it easy when eating, relax and enjoy.
Eat foods that may not contain as much fiber, or foods that you know do not cause bloating. Too much sodium can be a trigger for bloating. Always remember to drink plenty of water to flush your body. If your body is retaining water, give it more water to reduce the bloat. Teas are another good option for hydrating if you need a change from water.
All in all, bloating is a very common and uncomfortable situation everyone faces. With many causes to bloating, it is hard to determine which factor causes your specific bloating issues. Keep these tips in mind next time you are feeling bloated or even to be proactive in preparing so that you don’t feel bloated.
