Ugh, that I am busting out of my jeans feeling. Being bloated is uncomfortable, sometimes painful and just plain stinks. Literally. According to the Cleveland Clinic, people pass gas approximately 15-20 times a day. If you are bloated it is perhaps embarrassing yet most often harmless. Still, it would be nice to avoid the feeling altogether. Here are 5 reasons that you might be bloated.
- Your Diet
- Carbohydrates that your body is unable to digest like simple carbs feed the bacteria in your belly. Gases are released, causing your belly to swell until you pass the gas.
- Some high-fiber foods like beans, veggies like cauliflower, cabbage and broccoli and some fruits like apricots and prunes might cause you to bloat. If you are increasing your fiber intake, go slow.
- Fatty foods. I am not talking about nuts and avocados. I am referring to fried or super processed foods.
- Fructans. Have you heard of the FODMAPS diet? If you are experiencing frequent bloating, you might want to try following the FODMAPS plan to see if your symptoms improve. FYI…major culprits are garlic and onions. Check out FODMAP 101 for more info.
- Sugar alcohols are used to replace sugar in sugar-free foods and chewing gums. If you are trying to stay sugar free, try erythritol as it may be easier to digest. Or try stevia.
- Carbonated Beverages.
- Overeating is another very common cause of bloating.
- Smaller portions would be the obvious solution.
- You can also try eating a small snack before dinner if you find that you are starving in the late afternoon.
- Eating too fast adds to the risk of bloating after a meal.
- Slow down. Even if you are super hungry, try to be mindful and actually taste your food.
- Swallowing too much air.
- drinking through a straw
- chewing gum
- guzzling carbonated beverages
- sucking on hard candy.
- Chronic Conditions such as Crohn’s disease, irritable bowel syndrome, gluten and dairy intolerances can often cause bloating. If you are experiencing frequent bloating, you may want to consult with a Gastrointestinal doctor to confirm that you do not have one of these chronic conditions.