Hi babes! Today on the blog I am discussing about the one topic that seems to be always buzzing around the internet. That topic is bloat. This post will be all about bloating and why it happens, plus ways to help reduce it naturally.
I have to giggle because I am currently experiencing some bloat right now as I type this. And it’s actually the first time I’ve had it in a little while.
If any of you follow along on my journey via Instagram, then you know I’ve been battling digestive issues for quite some time now. Although it could be worse, I would have to say gut problems are some of the worst problems to have (in my opinion). It just makes me feel flat out crappy and insecure…and who wants that?! I’ve seen doctors and have gotten numerous tests done but it seems that there are no answers to my excessive bloating and random food intolerances.
With that said, I have taken matters into my own hands and went on the lookout to find ways to help reduce my bloating. I’ve been pretty successful, so I figured I’d share the knowledge and give ya’ll a whole blog post to refer back to!
Bloating: Why Does it Occur
and Ways To Help Reduce It
WHY DOES BLOATING OCCUR?
While bloating can be a sure sign something is wrong, don’t panic. The most common cause of bloat is gas and the majority of this gas in our abdomen is just swallowed air. The rest is what produces the bacteria in our guts to breakdown food. No matter the cause, it sucks.
I can happen from drinking or eating too fast. For example, jugging your drink through a straw could cause you to swallow more air and the same goes with eating, the faster you eat the more air you will swallow.
Certain foods, like cruciferous vegetables can also cause gas. Carbonated drinks are another one that can make the belly feel bloated.
Bloating happens for many reasons, some may be obvious, and some may not be. No matter the reason behind your bloated belly, you should always double check with your health provider.
MY TIPS TO NATURALLY REDUCE BLOAT
Eat slow/don’t over eat. This has become a serious game changer for me. You know when you’re starving, and you feel like you just can’t eat fast enough? Yeah, we’re all guilty of that. In fact, when you eat that fast you aren’t taking the time to properly chew your food. When you don’t properly chew your food you practically swallowing it whole, making your body work over time to break it down. Not to mention the amount of air you are swallowing when you eat that fast. Eat fast also causes you to over eat because you’re not giving your body enough time to process how much it’s consuming. Slow down and taste your food.
Take mental notes while you’re eating. Notice what foods make you feel good and what foods tend to trigger the bloat. Start avoiding the foods that are hurting you (or note how little of an amount you can tolerate) and watch your symptoms clear up.
Warm lemon water. Lemon water seems to be the thing now-a-days, but I have been doing this little hack since sometime in high school. Not only is it important to drink water first thing when you wake up (you get dehydrated while sleeping), the warm water gets things moving and the lemon is full of detox properties.
Peppermint/digestive support teas. I would be lost without my digestive teas. Not only does the warmth of the tea help push anything through my system, but the herbs ease any pain or discomfort I may have.
Water. DUH. As this isn’t a given. For lack of a better phrase, keeping your gut moist, will keep things gliding along. It makes the intestines able to absorb the nutrients and functioning properly.
Walking. When I’m bloated the last thing, I want to do is walk or perform any type of movement, but walking is a way to get active and get your food digesting. It also relieves any gas you may be having as well. It’s important to move our bodies just a little after we eat so it doesn’t sit in there undigested and getting stored as fat.
Sweating/exercise. Having a daily workout routine has been the one thing that’s made a significant difference for me. Whether its cardio, strength training, or yoga I try to move my body for at least 30 minutes to an hour a day. Sweating is our bodies’ natural way of elimination (other than having a bowel movement) and our skin is the largest organ of the body, so it only makes sense.
Epsom salt baths. Not only do baths feel good, but when you add Epsom salts to them, they can improve digestion. Magnesium is known to help relax the body and support digestion. With or without espsom salt, a hot bath is still great because it will make you sweat (but don’t forget to stay hydrated with water!).
Relaxing and reducing stress. It’s easy to stress over your belly when its big, round, an uncomfortable, but coming from someone whose stress stores in their stomach, R E L A X. This too shall pass. Take that bath mentioned above, read a book, go for a walk, meditate.
Eat within the first ninety minutes of waking up before you drink your coffee. I know intermittent fasting is all the rave right now but to help manage my blood sugar (which also can help reduce bloating!!!), I’ve been eating within the first ninety minutes of waking up, after my lemon water. I now actually wake up hungry, I go to the bathroom, and have energy.
Eat every three-ish hours. Like most of these tips, they will depend on the individual but, eating several smaller meals every 3-4 hours keeps your metabolism moving. You’re also not over eating at each meal. I usually have my first meal between 6am and 7am and my last meal no later than 8pm (I go to bed by 10pm most nights).
Share your thoughts with me! Comment below or head to my Instagram page (@iamdevonjade)!