Nutrition

What is Causing My Abdominal Bloating? 7 Proven Ways to Reduce Bloating

June 15, 2021


That too-full feeling you get in the belly after you eat a bit too much. It could be the type of food you ate, how fast you ate it, too much salt, fat, or sugar, that causes gas, weight gain, constipation, or water retention. This abdominal bloating is when the abdomen feels full, it commonly happens due to a buildup of gas somewhere in the gastrointestinal (GI) tract. Feeling bloated can make the belly look larger than usual, and sometimes can feel tender or painful. 


In order to eliminate or reduce bloating you need to determine the cause. Here are various common triggers for bloating:

  • Digestive issues. Constipation and intolerances can lead to bloating. When the stool becomes backed up in the large bowel, it can cause bloating and a feeling of discomfort. Excess gas may also build up behind the stool, making the bloating worse.
  • Diet. Sodas, too much salt or sugar, and not eating enough fiber in the diet can all cause bloating. 
  • Medical causes. Some medical conditions can cause bloating. Which include (IBS) irritable bowel syndrome, mental health factors (stress, anxiety, depression, and more).


Beat The Bloat

Most people experience bloating. Exercises, supplements, and massages can all help to reduce bloating quickly. Here are 7 proven ways to change your lifestyle from it recurring:


1. Reduce swallowing too much air. In many cases the symptoms of abdominal bloating can be from swallowing too much air. 
  • Avoid foods that cause gas, such as dried beans, lentils 
  • Eat slowly and avoid drinking through a straw
  • Limit your intake of carbonated drinks
  • Use lactose-free dairy products (if you are lactose intolerant)
  • Avoid chewing gum. Chewing gum can lead to bloating by causing you to swallow extra air. 

2. Avoid constipation.

Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating. To avoid this make sure you are consuming a diet high in fiber (25 grams per day for women and 38 for men). Including whole grains, fruits, vegetables, nuts, and seeds. Drinking plenty of fluids is key (aim for 6-8 glasses of water a day) as for physical activity at least 30 minutes, five times a week. 


3. Limit Sodium.

Highly processed foods tend to be very high in sodium and low in fiber which can contribute to feeling bloated. When buying frozen or canned food, aim for no more than 500 mg of sodium per serving in any product, or a total of 1 500 to 2 300mg of sodium per day. Looking for labels that say “sodium free,” “low sodium” are key!


4. Eat smaller meals more often.

Instead of three big meals per day, try eating smaller portions more often. In turn, this will help keep you free of the bloated feeling that often accompanies large meals. Eating more frequently can also help control blood sugar and manage hunger. Around five to six small meals each day will help, but make sure the quantity of food and calories are proportionate to your needs. Contact one of gfit’s dieticians for a customized meal plan for you!


5. Try anti-bloating foods and drinks.

Peppermint tea, ginger, pineapple, parsley, and yogurts containing probiotics (“good bacteria”) that may help reduce bloating. “These are safe foods that are good for you when used appropriately, so why not try them and see if they help you debloat?”

6. Improving your digestive system.

Improving your digestive system is key to decreasing bloating. Here are different ways you can improve your digestive system.

  • Eat real food. Trans fats are found in many processed foods. They are well-known for their negative effects on heart health. Diets high in processed foods have been linked to have a higher risk of digestive disorders. 
  • Add healthy fats to your diet. Adequate fat intake improves the absorption of some fat-soluble nutrients. 
  • Stay hydrated. Insufficient fluid intake is a common cause of constipation. 
  • Manage your stress. Stress negatively impacts your digestion and has been linked to IBS, constipation, and diarrhea.
  • Include gut supporting nutrients. Glutamine is an amino acid that supports gut health. It can be taken in supplement form, or foods such as turkey, eggs, and almonds. Zinc can also prevent various gastrointestinal disorders. Supplementing with zinc has been shown to be beneficial in treating diarrhea and other digestive issues

Book a call with our Wellness Coordinator to learn more