How to Beat the Bloat
While the reason for bloating can sometimes be simple, such as overeating, it can be uncomfortable and unpleasant if you're always experiencing it. If it doesn't go away, you should also make sure to make an appointment with your doctor. But what are some other common explanations for a distended belly? Here are 10 reasons why you're always bloated—and 10 ways to help you fix it.
1. You Ate Too Much
Sometimes, the reason you feel bloated is simply because you ate too much. Your stomach is normally the size of your fist, but it can stretch to almost 75 times its empty volume. Think of it as a balloon: the more food you stuff inside it, the bigger and fuller it gets.
2. You Swallowed Too Much Air
If you swallow excess air when you eat or drink, such as sipping a shake through a straw, chewing gum, or drinking carbonated beverages, you might experience belching, bloating, or a gassy behind. Smoking and sucking on hard candies can also cause you to take in too much air.
3. You're Constipated
If you have infrequent bowel movements and you're not eating enough fiber, constipation can make your stomach feel distended and uncomfortable. You may also experience cramps and feel overly gassy, as the stools not leaving your body have more time to ferment.
4. You Have a Food Intolerance
If you often find yourself feeling bloated after eating certain foods, such as those that include dairy or gluten, you might have a food intolerance. It's important to have a chat with your doctor to get things checked out, so that you can narrow down the cause and eliminate it from your diet.
5. You Have Irritable Bowel Syndrome
Irritable bowel syndrome (IBS) is a chronic disorder that affects the gastrointestinal tract and commonly causes symptoms like bloating, abdominal pain, excess gas, diarrhea, or constipation. If you frequently experience a too-full tummy, it could be IBS.
6. You Ate Too Many Gas-Inducing Foods
Beans, cauliflower, lentils, cabbage, broccoli, processed snacks, fast food—all of these are gas-inducing and will make your tummy feel uncomfortable for a while. If you suspect it could be these foods at play, keep a meal diary that lists out everything you eat. Afterwards, book an appointment with your doctor to narrow down the cause before you make a diet change.
7. You're Not Exercising Enough
Exercise can help your digestive tract get moving and do its job. It's important to get at least 30 minutes of physical activity in a day, whether that means walking, jogging, or doing yoga. Just getting a bit of movement in can do wonders if you're trying to debloat.
8. You're Menstruating
Sometimes, the reason for your bloating may not be entirely controllable. People who menstruate will typically find their stomach is more distended and full during their luteal phase, which ends just before the period cycle begins. Hormones are to blame for this, especially estrogen, which can influence water retention.
9. You're Pregnant
Your bloat might not just make you look like you're pregnant—you could actually be pregnant. During the first trimester, your hormones can go through many shifts and changes, which can slow down digestion and cause your stomach to look fuller than you're used to. As the baby continues to grow, the distention will only get more prominent.
10. It Could Be an Early Warning Sign
While rare, frequent bloating could indicate that something is wrong. It could point to a GI issue, such as Crohn's disease or a bowel blockage, or more serious problems, like ovarian or colon cancer. If you notice any odd or new changes with your body that seem to persist, or experience other concerning symptoms on top of the constant bloating, like rectal bleeding, weight loss, vomiting, or belly pain, book an appointment with your doctor immediately.
What, then, are some ways to fix bloating? Here are 10 tips:
1. Eat More Fiber
While eating too much fiber could be a reason for bloating and diarrhea, it's still important to get enough of it in your diet. Fiber keeps your bowel movements regular and your gut healthy by moving food along your digestive tract, and when taken properly, it can ease bloat issues.
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2. Go for a Walk
Regular exercise can ease bloating as well, and can help relieve uncomfortable symptoms like gas and constipation by getting the bowels to move. An easy way to get more active without immediately jumping into intense workout routines is to go for a walk. Try taking a light stroll around the neighborhood after every meal.
3. Keep a Food Diary
If you're often bloating after meals and you're not sure which foods could be causing it, keeping a food diary can help you pinpoint culprits instead of making you guess. Write down every meal for a few weeks to try and narrow down specific foods.
4. Check for Food Intolerances
Keeping a food diary is also helpful for finding out if you have any food intolerances, like lactose or gluten intolerance. People who have lactose intolerance, for example, don't produce enough lactase to break down lactose sugar, which leads to gas, bloating, and diarrhea.
5. Practice Mindful Eating
Mindful eating means taking the time to chew slowly and truly enjoy your food without distractions. Pay attention to your body’s hunger and fullness cues, and stop eating when you feel satisfied. Eating at a slower pace also gives your body time to register fullness, since it takes a while for your stomach to signal that it’s had enough.
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6. Cut Down on Sodium
Eating foods high in sodium, such as salty processed snacks, can lead to water retention. This can lead to bloating in the belly area as well as other spots on the body, like your hands and feet. Make sure to note how much salt is in the food you're eating to prevent excess intake.
7. Drink More Water
Keeping hydrated is essential for your body to function properly, and drinking enough water is the best way to do it. Being well-hydrated helps keep your digestive system working smoothly, so your bowel movements are regular and easy to pass.
8. Try a Low FODMAP Diet
If you suspect you have a food intolerance, you may want to try a low FODMAP diet, which works by process of elimination. FODMAP foods include all the carbohydrates that are known to cause bloating and gas. Make sure to consult a doctor before approaching this diet.
9. Avoid Processed Foods
Processed snacks and treats are not only low in nutrition and lack fiber, they're also often high in salt and fat. Excess sodium intake, as we've mentioned, can lead to water retention and bloating. Plus, while these foods are high in calories, they don't keep you satiated, meaning you'll want to eat more shortly after.
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10. See Your Doctor
If you notice new changes with your body, it's always important to notify your doctor right away to sort out what could be the underlying issue. While it's rare, bloating can signal a more serious health condition, so consult a medical professional before trying to diagnose the problem yourself.
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