Do you ever feel a bit “overextended”in the belly after a meal? Gassy? Have you ever felt you were carrying a “food baby”?
Bloating is common, 25-30% of people experience it regularly. It happens when you have trouble digesting. The symptoms come from excess gas, reactions to foods, or food not moving through the digestive system as well as it could.
There are many reasons you might experience these symptoms. They many be a sign of a serious condition, or a feed allergy, or intolerance (what you eat). It could result from how you eat.. If you have a serious digestive issue like Irritable Bowel Syndrome, IBS, consult your doctor and eat according to his/her recommendations. Also, if you know certain foods give you gas. Simply avoid them.
If you are already doing those things, and still experience bloating, here are some great tips for dealing with it naturally.
Don’t Over Eat
If you overeat at a meal, then you will feel bigger around the mid-section. You’ll feel more pressure in your abdomen. Plus, you are giving your digestive system a hard time. It is better to eat until you feel almost full and not overindulge. Grab an extra snack or small meals throughout the day if you have to but, don’t over stuff yourself in on sitting.
2. Avoid sugar alcohols
Sugar alcohols are low-calorie sweeteners made from sugar. In an ingredients list, they end in “ol”, and include things like sorbitol, xylitol, and erythritol. They are found in some chewing gums and sugar-free foods. Some people experience bloating after eating feeds containing these ingredients Try avoiding them for two weeks and see how you feel.
3. Avoid Swallowing Air
Sometimes the gas that causes pressure in your digestive system is from swallowing air. Carbonated drinks are the biggest culprit here. You can also swallow air when you chew gum or drink through a straw. Excess air can be swallowed when eating too quickly or whole talking. Which leads me to…
4 Eat Slower, More Mindfully, and Less Stressed
Eating too fast isn’t doing your digestive system any favors. You can help the food move along by chewing it thoroughly and slowing down your eating habits. Be mindful and enjoy the tie you are spending eating your meals. Savor them. The feeling of stress can also cause increased bloating. Stress reducing techniques can help improve your digestion. Try meditating or deep breathing but, not while your are eating. 🙂
5. Try Peppermint
Peppermint oil has been shown to improve bloating. It is thought to increase transit time by relaxing the stomach muscles and increasing the flow of bile. Try steeping fresh peppermint leaves or peppermint tea bag, and drinking it slowly. See if this helps reduce your symptoms.
There are a number of natural ways to deal with bloating.
Fits, avoid it by not eating things that give you gas or aggravate a digestive issue. Try not to overeat, consume sugar alcohols, or swallow air. Also, eating more mindfully and recuding stress can help too. Finally, if you are experiencing bloating, enjoy a cup of peppermint tea.
If you do all these things and still experience bloating, you may have a feel intolerance. Please see your doctor. He/she can help to rule out a serious and/or chronic condition.