What can cause bloating and how to change that!

by Iro Dimitrakopoulos

Managing bloating often involves a combination of dietary changes, lifestyle adjustments, and sometimes medical intervention, depending on the underlying cause. Here are some practical tips to help reduce bloating

Adjust Your Diet:

  • Reduce Salt Intake: Excessive sodium can cause water retention, contributing to bloating.
  • Limit Gas-Producing Foods: Foods like beans, broccoli, cabbage, onions, and carbonated drinks can increase gas production.
  • Stay Hydrated: Drinking plenty of water helps the body flush out excess sodium and reduces constipation.
  • Lemon Juice in the mornings.  Starting your day with warm lemon water can stimulate digestion and detoxification, helping to flush toxins from the body and reduce bloating.
  • Eat Slowly: Eating quickly can cause you to swallow air, which leads to bloating. Take your time to chew your food thoroughly.

Increase Fiber Gradually:

  • Gradually increase your fiber intake to help improve bowel regularity without causing excessive gas, which can occur with sudden high fiber intake.

Chickpeas | Black beans | Lentils | Kidney beans | Brown rice | Whole wheat | Oats | Bulgur | Millet | Almonds | Flaxseeds | Chia seeds | Pumpkin seeds | Raspberries | Bananas | Apples (with skin) | Pears | Brussels sprouts | Carrots | Broccoli | Artichokes | Spinach | Kale | Swiss chard

Probiotics:

  • Incorporating probiotics through yogurt, kefir, or supplements can improve gut health and reduce symptoms of bloating, especially for people with digestive disorders like IBS.  If you’d like some of our favorite suggestions you can visit our Amazon shop here.
Regular Exercise:
  • Physical activity helps stimulate the passage of gas through the digestive tract and can reduce bloating. Try bike riding or the elliptical if you don’t know where to start! 

Avoid Artificial Sweeteners:

  • Sweeteners like sorbitol and xylitol but not limited to, can cause bloating in some people. Consider reducing your intake if you notice symptoms after consuming these.

Herbal Remedies:

  • Peppermint tea is known for its ability to relax the muscles of the digestive system and can help reduce bloating. Ginger tea, mountain tea, and chamomile tea are other good options that aid digestion.

Monitor for Food Intolerances:

  • If certain foods consistently cause bloating, you may have a food intolerance. Common culprits include lactose, gluten, and fructose. A food diary can help identify triggers. If that doesn’t help, an allergen test is highly recommended. 

Manage Stress:

  • Stress can impact your digestive system and exacerbate bloating. Techniques such as meditation, yoga, and deep-breathing exercises can help manage stress levels.

Implementing these diet adjustments, lifestyle changes, and detox methods can significantly help alleviate bloating and improve overall digestive health. If bloating is severe or persistent, it's advisable to consult a healthcare provider to explore further diagnostic options or treatments.

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