5 natural ways to deal with bloating

Do you ever feel a bit overextended in the belly after a meal? Perhaps a bit gassy? Or is it that after a particularly heavy meal, you look like you’re carrying a “food baby?” Unfortunately, bloating is a common occurrence for many of us, given that 25 percent of the U.S. population experiences it regularly.

What’s causing your bloating?

Bloating happens when you have trouble digesting food and is often the result of excess gas, poor reactions to food, or food not moving through your digestive tract as well as it should. You might be experiencing bloating for several of the following reasons as well:

Bacterial imbalances

The technical term is intestinal dysbiosis, but in layman’s terms, food is fermenting in your colon and you end up producing more gas than normal, along with a distended tummy. So, if your gut health is poor, you’re more prone to bloating than if your microbiome (gut environment) is in good shape.

Food sensitivities

Your gut might be reacting to foods containing gluten or lactose, so although you might not be allergic to these substances, bloating might be one of several reactions to the presence of food that your body doesn’t process well.

Hormonal mayhem

Our gut has its own hormonal system, the enteric endocrine system. These hormones support several biological systems that affect a variety of food and digestive processes. It’s no surprise, then, that we experience bloating and distention when those hormones aren’t functioning optimally.

Insufficient stomach acid

Hydrochloric acid is essential for good health and digestion, but many of us suffer from having too little of it. Potential side effects of hypochoridia or low stomach acid include bacterial overgrowth, heartburn, and bloating.

Leaky gut

The lining of your gut can become so damaged as a result of poor food choices that food particles and other substances can pass through it into the bloodstream. Your immune system responds by trying to protect the body from what it perceives as an attack by foreign bodies, and you end up experiencing digestive discomfort, including bloating.

If you have a serious digestive condition like IBS (Irritable Bowel Syndrome), then make sure you eat in a way that will help you avoid IBS-related symptoms. Similarly, if you know that certain foods give you gas, simply avoid them.

If you’re already doing those things and you’re still experience bloating, here are some great tips for dealing with it naturally.

Don’t overeat

If you overeat at a meal, you’ll certainly see an increase around your mid-section, as well as more pressure in your abdomen. Plus, you’re giving your digestive system an extra hard time. It’s better to eat until you feel almost full and not overindulge. Grab an extra snack or small meal throughout the day if you have to. Just don’t over-stuff yourself in one sitting.

Avoid sugar alcohols

Sugar alcohols can be found in low-calorie sweeteners made from sugars. In an ingredients list, they end in “-ol,” and include sorbitol, xylitol, and erythritol. They’re also found in some chewing gums and sugar-free foods. Some people experience bloating after eating foods with these ingredients, so try avoiding them and see whether that helps you.

Avoid swallowing air

Sometimes the gas that causes pressure in your digestive system is from swallowing air. Carbonated drinks are among the biggest culprits in this respect. You can also swallow air when you chew gum or drink through a straw, so try ditching these habits. However, you can also swallow air while talking or when eating too quickly. Which leads me to…

Eat slowly and more mindfully

Eating too fast isn’t doing your digestive system any favors. You can help your food to move along by chewing it thoroughly and slowing down as you eat. Be mindful and enjoy the time you spend eating your meals. Savor them!

Feeling stressed can also cause increased bloating. Stress-reducing techniques can help improve your digestion; try meditating or deep breathing (but not while you’re eating). 🙂

Try peppermint

Peppermint oil has been shown to improve bloating. It’s thought to increase transit time for food by relaxing the stomach muscles and increasing the flow of bile from the liver. Try steeping fresh peppermint leaves, or a peppermint tea bag, and drinking the tea slowly. See if that helps reduce your symptoms.

If you try all of these tips and still experience bloating, then you may be dealing with a more serious issue and should consult your doctor.

Recipe: Peppermint Mocha Creamer

Ingredients:

• 1 can coconut milk
• ½ cup almond milk, unsweetened
• 2 tbsp cacao powder, unsweetened
• ½ tsp peppermint extract or essential oil (food-grade and safe for internal use)
• 3 tbsp honey or maple syrup (optional)

Instructions:

1. Place all ingredients in a blender and blend until well combined.
2. Store in a sealed container in your fridge.
3. Serve and enjoy!

Tip: If the non-peppermint ingredients in this creamer don’t help you reduce bloating, try these ideas:

• Grow peppermint yourself;
• Chew on the fresh leaves; and/or
• Steep them for tea.

References:

https://www.dietvsdisease.org/how-to-get-rid-of-bloating/

http://www.precisionnutrition.com/fix-gut-fix-health

https://authoritynutrition.com/11-proven-ways-to-reduce-bloating/