While bloating is entirely normal, it can be a pesky problem for anyone wanting to lose weight. How can you tell the difference between bloating and weight gain? What are the ways to minimize bloating? We’re here to give you our best tips on how to do so!
What is Bloating?
Bloating is excess gas built up in your digestive tract. It’s an inconvenience not only because of appearance but also for comfort, as many people feel uncomfortable with a bloated stomach.
What Causes Bloating?
The biggest cause of bloating is swallowing or accumulating too much air. Swallowing air is normal; we all do it on a daily basis. However, when we take in excess amounts, then we become bloated. It’s common to be bloated after eating a meal, but sometimes it happens when you haven’t eaten. Bloating can also be a byproduct of food digestion. Your body works hard to digest the food you eat, and gas can be a result of that mechanism.
Overall, there are several actions that can lead to bloating. Here are some of the most common:
- Eating and drinking too quickly. This leads to excess air in the body that gets trapped in the digestive system.
- Smoking.
- Using a straw.
- Chewing gum.
- Food Intolerance
- Stress
- Hormonal fluctuations
- Constipation
- Menstruation
- Carbohydrates (especially those containing gluten)
- Alcohol
- Sucking on hard candy
How Can I Control It?
We can’t stop ourselves from swallowing air, but we can take measures to prevent swallowing too much. While our body’s natural response to excess air is through burping or flatulence, it’s easier said than done to do either on command!
Here are a few tips we have for minimizing bloating:
- Eat or drink slowly. By going at a slow pace, you reduce the amount of excess air you swallow.
- Eat smaller-portioned meals as opposed to large meals. Smaller meals keep you less full and keep your metabolism going all day!
- Avoid carbonated beverages. These drinks are notorious for causing bloating due to the fizz.
- Use probiotics. Probiotics have been found to promote healthy gut bacteria.
- Stay hydrated. Water helps flush out the digestive system. Staying hydrated is a great way to prevent excess bloating.
- Exercising regularly. Exercise gets the digestive tract moving and can help alleviate some of that bloating.
- Limit bloat-inducing foods. Certain foods are more likely to cause bloating than others. While many of these foods are healthy, try eating these foods at the end of the day or on a day where you don’t mind the bloat!
- Beans, lentils, apricots, Brussels sprouts, added sugars, whole grain carbs, broccoli
If you’ve been frustrated by bloating, we hope these tips can help! It’s important to remember that bloating is normal, so don’t beat yourself up if you have some bloat now and then!