How to stop bloating!
Bloating! If there were an invention that beat the bloat, the inventor would be an instant billionaire, and if you, like many others, are constantly asking, 'why am I bloated?', do not be dismayed. It may sound like an oxymoron, but sometimes the 'bloat' can be a blessing in disguise if used as an investigatory tool to uncover other underlying issues. So let's address the benefits!
Dietary triggers
Thankfully, dietary modifications can make a profound difference here because sometimes your bloating may be triggered by hypersensitivities to certain foods. Some foods are notorious for causing digestive issues such as bloating and gas, but luckily studies have shown that restricting specific triggers can help achieve symptom reduction, if not resolution, in some cases.
FODMAP
Reducing FODMAP foods has been proven to be highly effective in some people (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). FODMAP foods tend to be poorly absorbed or slowly absorbed in the small intestine which can contribute to a sensation of bloating in sensitive individuals(1). In fact, one study documented a 50-82% decrease in bloating following dietary FODMAP restrictions (2), and emerging evidence also indicates that a low FODMAP diet may reduce histamine load and histamine intolerance by up to 800% (3).
However, it is essential to note that not everyone should avoid FODMAPs. In fact, FODMAPS are considered healthy for most people and function as prebiotics which are helpful for the beneficial bacteria in your gut.
Lactose intolerance
If you notice an increase in the bloat after consuming milk and milk-based products, you may be lactose intolerant. Lactose is a sugar that is naturally present in milk and milk products. In fact, it's estimated that 68% of the world's population has lactose digestion issues (4). Do not worry if this is you because there are great-tasting alternatives to lactose-containing products. Such as plant-based milk alternatives. Clients often find great relief when making these small but achievable adjustments. You may also want to incorporate into your diet foods that contain Lactobacillus acidophilus such as coconut yoghurt. Favorable clinical responses have been seen from yoghurts containing L. acidophilus (5). Just check the label on the yoghurt and ensure the cultures are active and live.
Lay off the Fizzies
When I had IBS, fizzies was my absolute vice. I can bashfully recall drinking 500ml of Lucozade a day and then being in absolute agony with bloating, distension and gas a few hours later. If you already experience sensitives to gassy foods, it's likely that carbonated drinks will also contribute to your bloating. Switch these out with water, herbal teas, or juice.
Eat mindfully
Eating mindfully is a key one that I find clients often miss and can provide relief to many digestive and bloating complaints. If you find that you often scoff or woof down your food after 1-2 bites, take your time and slow down because the digestive process begins in your mouth first. When you do not chew your food enough, you may not produce enough enzymes to break down your food, contributing to bloating and other issues such as cramps and gas and means that your stomach must work that much harder. Another benefit is that it may even help with weight control as you may get fuller more quickly. You may be surprised to know that some experts actually suggest chewing your food 32 times per bite in some instances.