Belly bloating is one of the most common symptoms of digestive stress that I see in my practice. It involves the sensation of fullness or swelling in the abdomen. It can be caused by various factors, including:
- High Fiber Foods: Foods that are high in fiber, like beans, lentils, and certain vegetables, can cause gas buildup.
- Food Intolerances: Lactose intolerance, gluten sensitivity, and other food intolerances can trigger bloating as the body struggles to digest certain foods.
- Eating larger quantities of food than your body is used to: Eating large meals can stretch the stomach, leading to discomfort and bloating. Belly bloat is common during eating disorder recovery as the body gets used to higher energy consumption.
- Swallowing Air: Activities like eating too quickly, drinking carbonated beverages, or chewing gum can cause you to swallow air, which contributes to bloating.
- Hormonal Changes: Women may experience bloating due to hormonal fluctuations during their menstrual cycle, pregnancy, or menopause.
- Gut Health: An imbalance in gut bacteria can lead to digestive issues and bloating. Conditions like irritable bowel syndrome (IBS) can also be a factor.
My Top 5 Tips To Reduce Belly Bloat:
1. EAT MINDFULLY
Slow down and chew food thoroughly to minimize air swallowing.
2. CHOOSE EASY TO DIGEST FOODS
If your digestive system is showing signs of weakness, simple and easy to digest foods will be easier for your body to break down and assimilate. Raw foods (while great!) can be tough on a weak belly. Stick with soups, steamed vegetables, and slowly cooked entrees. Try using a slow cooker to prepare healthy dinners.
3. HYDRATE!
Drinking enough water helps digestion and can reduce bloating.
4. ADD IN HERBAL TEAS
If you’re feeling heavy after a meal, consider sipping an herbal tea or elixir. Fennel tea is especially helpful in alleviating digestive symptoms like gas, bloating and cramping. I like peppermint tea, in particular, for eliminating intestinal gas and calming the spasms of IBS. Finally, try ginger or chamomile. Both are helpful in relieving gas, soothing pain, reducing inflammation and strengthening the stomach.
5. REGULAR EXERCISE
Physical activity helps keep the digestive system moving and can alleviate bloating.
This week’s Simple Action Plan
What one tip resonated with you this week? Insight without action is meaningless! Choose your favorite tip and incorporate it into your daily schedule. Try a peppermint tea after dinner in the early evening or slow down and take a moment to breath before your next meal. It’s the small changes, over time, that will have the greatest impact on your health.
Note on bloating: If bloating is persistent or accompanied by severe pain, changes in bowel habits, or other concerning symptoms, it’s important to consult a healthcare professional.
