You likely have seen the internet blowing up with influencers showing off a distended abdomen and calling it "normal bloating". While it is true our stomachs may expand slightly after a large meal, the distention and cramping that comes with bloating is far from normal. Social media influencers who promote this idea are often uneducated on the topic of bloat, it is not something to be celebrated. It is dangerous to view bloating in a positive light, your bloating is not normal!
What is bloating and how can we differentiate it from regular expansion of the stomach after eating? A full stomach after eating should simply feel like just that, there should be no hardness of the lower abdomen, no bloating or swelling. Where as bloating is very uncomfortable and does not always appear directly after eating a large meal. Oxford Language dictionary defines bloating as "a swollen state caused by retention of fluid or gas".
Bloating is a sign that something is not functioning correctly within the gastrointestinal tract. This is why determining the root cause is important. Here are a few potential root causes...
Food intolerances - most common food intolerances include gluten, wheat, dairy/lactose, and soy.
Consumption of carbonated beverages - beverages such as pop and bubbly water contain large amounts of carbon dioxide which can become trapped in the lower gastrointestinal tract and cause bloat.
Swallowing air while eating - often caused by rushed, improper chewing of food.
Intestinal disorders - frequent bloating could be a sign something more serious is occurring such as IBS, chrons, diverticulitis, SIBO, and colitis.
PMS - for women bloating caused by PMS could indicate a hormone imbalance.
Over eating - consider the portion of food you recently consumed next time you bloat, could it be you simply ate too much?
High amounts of fibrous foods - while fiber is essential for gut health, there is such a thing as too much. It can be particularly irritating to the gut when the consumer is not used to a large amount of fiber within the diet then suddenly introduces a large quantity.
Constipation - using the washroom less than 1-2 times per day is classified as constipation and will cause various gut symptoms.
The list of root causes could go on and on, and this is where the assistance of a nutritional practitioner may be greatly beneficial. If you do not know where to begin, I am always taking on clients and would love to be your help!
Tips for decreasing bloat. What can you try now that is virtually risk free? Consider trying one of the following suggestions.
Take time to chew your food! 25 chews or more per bite.
Herbal teas - teas such as peppermint, fennel, chamomile, ginger and lemon balm can be helpful. Steep well for optimal effect.
Increase fiber gradually. This will prevent the unwanted side effect of bloat from fiber while improving your overall gut health.
Move! Walking is a great way to get the bowels moving and may help you eliminate excess gas.
Use a warm water bottle or take a warm bath. Both can be equally as soothing to the lower GI tract.
Consider supplementation of a digestive enzyme, probiotic or both! Once again this is where the help of a practitioner may be warranted. Choosing a supplement that will truly be helpful is individualized process and will vary from person to person.
Stay hydrated! Having at least 2L of water per day will help to lubricate the digestive tract and prevent constipation that can often lead to bloat.
Together let's re-break the stigma that bloating is not normal! Bloat can negatively affect quality of life, and many will not realize the severity of their bloat until they heal their digestive tract. If you have further questions or would like to book an appointment I can be reached at: holisticallyjill@gmail.com or you can visit my Instagram page here: https://www.instagram.com/holisticallyjill/?hl=en for more tips and gut friendly recipes.
In Health,
Jill Jackson C.N.P
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