Common Reasons Behind Your Bloat
Updated: Apr 5
Bloating, which can cause distention of your abdomen, along with discomfort, gas, and even pain can be frustrating to deal with. Whether it’s acute or chronic, the first question is to wonder why this is happening. Here are some common reasons behind why you might be bloated, along with some tips for dealing with them. If you are trying to lose weight and live a healthy life. This can be very frustrating and you feel full and uncomfortable, no matter what you eat.
The Most Common Cause – Constipation
While there are many different reasons you could be dealing with regular bloating, constipation tends to be the most common cause that I see in my practice. When you eat, your belly is going to fill up, and it will distend slightly. This is very common, and will eventually settle when you go to sleep, digest your food, or have a bowel movement. However, if you are constipated and are not going to the bathroom regularly, your belly can have a bloated appearance until you do relieve your bowels.
When you are wanting to release those few extra kilos, constipation can hinder that as you are not able to eliminate the waste. Constipation is not normal and it needs to be addressed for your health and wellbeing. The good news, is that there are ways to relieve constipation.
If you are struggling with chronic constipation, it might be from a medical condition. If this becomes a regular problem, see your doctor to rule out any medical causes.
Other Potential Causes
In addition to constipation, you might also be bloated because of swallowing too much air, struggling with gut issues like gastritis or IBS, consuming carbonated beverages, or just eating a large meal. Some people find that they are more bloated on days when they drink a lot of carbonated water and soft drinks, while others are bloated from certain foods that tend to cause inflammation in the gut.
Foods I see that commonly cause bloating are wheat, dairy, processed foods, and any foods you might be intolerant too.
There are also some medical conditions that increase your risk for bloating, including:
SIBO Pelvic inflammatory disease Gastritis or diverticulitis Infections Crohn’s disease Inflammation
Figuring Out What is Causing Your Bloat
The hardest part about this is figuring out what is actually causing you to be bloated. There are a few things to look at first. The first step is typically to see your doctor since they can often rule out medical causes for your bloating. Next, if you think it might be from a sensitivity to certain foods, removing those foods or trying an elimination diet can help a lot.
Also, look at your lifestyle and what foods you eat, as if you are eating a lot of inflammatory foods, have constipation, or drink nothing but carbonated beverages, that is likely the culprit.
The good news is that if you clean up your diet and make sure your meals are balanced and full of nutrients, bloating often goes away. In fact, this is often one of the first symptoms I see reduced in my clients quite quickly. Many times I have heard my clients excitedly say, "My bloating is gone!"
Tips for Relieving Bloat
Sick and tired of being bloated all the time? Here are a few things that can help.
Drink more plain water – Drink more water to relieve bloat, and make sure it is plain waiter without carbonation.
Get regular exercise – Walking is one of the best exercises to help relieve bloating, but there are also some yoga poses that can be great for this.
Try peppermint tea – Peppermint does wonders for bloating and the gut in general. Try drinking 1-2 cups of peppermint tea each day and see if it helps.
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Eat whole food - if you clean up your diet and make sure that you are eating whole fresh vegetables, fruit, proteins and good fats, it can make a huge difference to how you feel and to help reduce that bloating.
Eat plenty of fibre - Fresh vegetables are full of fibre. So are nuts and seeds and some whole grains. Make sure you plenty of these. If that is not enough, try psyllium husks or ground flax seeds added to food.
Get tested - There are a few tests that you can do to find out if it is food or a gut condition. One of my favourites is a hair test to test which is not intrusive, and tests foods and products that are compatible with your body. Then for gut health, I also love using a Microbiome test to find out what is going on with your gut bacteria, or a G I mapping test or even SIBO breathe tests if needed. Every person is an individual, and need different care. If you feel that you might like to know what is going on in your gut, get in touch, so we can discuss what is best for you.
Address your medical conditions – Of course, if you think your bloating is from medical conditions like inflammation or IBS, you need to address those before your bloating will go down.
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Thank you for your time today
All the best in health
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