8 Ways to Cut Bloating

Bloating can be a very annoying gastric problem. Not only does it make you feel like an overstuffed balloon, but you also have a hard time fitting into your pants! Gastrointestinal symptoms such as bloating can also be embarrassing.

If you have trouble with occasional bloating, you should consider testing your gut. Our Gut Health Test gives you the tools yo need to diversify your gut microbiota and feel your best. 

While bloating may make you feel embarrassed, don’t let it get the best of you. Bloating is more common than you think. In fact, about a quarter of the US claims to experience bloating 1. There is a lot of information out there about reducing bloating, but not a lot of them have science to back them up. So, what does science say about this?

Eliminate Common Foods That Could Contribute to Bloating (low-FODMAP diet)

Certain foods may cause us to feel bloated, and this is especially true if we are eating foods that may induce sensitivities, intolerances, or allergies. Things like lactose in dairy, gluten in wheat, eggs, and more can cause our bodies to react in negative ways 2,3.

Many times, when it comes to food allergies, intolerances, or sensitivities, this can also prompt nausea, vomiting, indigestion, and/or diarrhea/constipation. But it is very common to feel bloated as well. So, it is best to isolate the foods that you are intolerant, sensitive, or allergic to and eliminate them from your diet.

Additionally, SIBO (small intestinal bacterial overgrowth) commonly is associated with bloating. SIBO is a condition where an excess amount of bacteria inhabits the small intestines and overgrows contributing to excessive gas, abdominal discomfort, constipation/diarrhea, and most commonly bloating. Many individuals that suffer from SIBO related bloating start the day with a flat stomach and end it with the feeling they’ve swallowed a balloon.

One way to address bloating is by temporarily following what is known as a low FODMAP diet. This means that you eliminate:

• Fermentable
• Oligosaccharides
• Disaccharides
• Monosaccharides,
• and
• Polyols

Or in English, a form of carbs that can contribute to bloating. So you would need to eat what is called Low-FODMAP foods 4.

High-FODMAP foods include:

• Wheat
• Broccoli
• Beans
• Cabbage
• Onions
• And More

The purpose of this diet is to eliminate these foods and then add them back in, one by one, to see which ones affect you and which ones don’t. It is a great way to isolate and reduce foods that may be contributing to bloating.

Once your digestive system resets, we highly suggest introducing these foods slowly into your diet.

Don’t Eat Too Much at Once

While eating far too often might result in weight gain due to overeating, having huge meals instead might not be the best choice either. This is because, when you eat a lot of food at once, you feel too full. As a result, you may experience indigestion. One of the common side effects is bloating.

The best thing to do would be to eat slower. When your body feels full, it secretes a hormone from your fat tissues known as leptin 5. Leptin tells the system it’s satiated, and you can stop eating. This hormone can’t do its job efficiently if you keep piling food on! As a result, you might eat far past capacity. When this happens, bloating and other forms of gastrointestinal distress aren’t far behind!

Avoid Accidentally Swallowing Air

Obviously, if you stop breathing, you’ll stop the bloating. However, we want you to keep living…just without gastrointestinal distress.

One common form of bloating is accidentally consuming too much air with your food. This can be due to poor eating habits, or because of other factors, such as drinking through a straw, chewing gum, or consuming carbonated beverages.

However, a very common way of swallowing air is by not chewing enough when you are eating. Many people do not chew their food well when they are eating, which can cause them to consume too much air. An influx of excessive air can produce gas in the stomach, and inevitably bloating. So, take the time to slow down. Chew your food while you eat. Heck, enjoy it!

Slowing down can be beneficial in other ways as well, chewing triggers the digestive enzymes to start secreting and adequately breaking down your foods. It can also benefit gut health and help you to lose weight. By taking the time to chew, you are allowing extra time for the hunger signals to tell you that you are full.

Drink More Water!

It is sad that telling people to drink enough water even has to make it on a list, but it cannot be said often enough. Not drinking enough water can cause various medical issues. Dehydration can make you feel light-headed, heartburn, and reduce your productivity.

Trying to stay away from caffeine. This stimulant is a diuretic that causes us to lose water and ignite the digestive tract to be hyperactive, contributing to bloating.

Plus, many people add artificial sweeteners, sugars, and dairy to their caffeine drinks. These additives can also cause a bloated belly due to sensitivities, allergic reactions, intolerances such as lactose intolerance, and other factors.