Do you ever feel a little ‘too full’ in the tummy after eating a meal? Maybe a bit ‘gassy’? How many ‘food babies’ do you think you have carried? (hehe)
Up to 25-30% of people experience bloating regularly so it is pretty common. It happens when your body has trouble digesting. The symptoms can come from reactions to foods, excess gas or food not moving through your digestive system as well as it could or should be.
You could be experiencing these symptoms because of many factors. Maybe because of a serious condition like a disease, or a food allergy or intolerance to something you eat. It can also be a result of how you eat.
If you have a serious digestive issue like IBS (Irritable Bowel Syndrome), then make sure you eat accordingly. Same goes if you know certain foods give you gas. Simply just avoid them.
If you’re already doing those things, and still experience bloating, here are some great tips for dealing with it naturally.
1 – Don’t overeat
You know what it’s like when you stuff your face full of delicious food and then half an hour later you feel so big and full around the mid-section. You feel more pressure in your abdomen. Plus, you’re giving your digestive system a hard time. It’s better for you to eat until you feel almost full and not overindulge. If you need to you can always grab an extra snack or small meal throughout the day. Just don’t over-stuff yourself in one sitting.
2 – Avoid sugar alcohols
Sugar alcohols are low-calorie sweeteners made from sugars. If you’re looking at an ingredients list, it’s the items listed that end in “-ol,” and include things like sorbitol, xylitol, and erythritol. They’re found in sugar-free foods and some chewing gums. Some people find they experience bloating after eating foods with these ingredients. So, try avoiding them and see if that helps you.
3 – Avoid swallowing air
Sometimes the gas that causes pressure in your digestive system is from swallowing air. Carbonated drinks and the like are the biggest culprit here. You can also swallow air when you chew gum or drink through a straw, so try ditching these if you find they cause you discomfort.
You can also swallow air when eating too quickly or while talking. Which leads me to…
4 – Eat slower, more mindfully, and less stressed
Eating too fast really doesn’t do your digestive system any favors. By chewing your food thoroughly and slowing down your eating habits you can help the food move along. Be mindful and enjoy the time you are spending eating your meals. Savour the taste rather than scoffing the meals down quickly.
Feeling stressed can also cause increased bloating. Stress-reducing techniques can help improve your digestion. Try meditating or deep breathing (but obviously not at the same time you’re eating). 😀
5 – Try peppermint
Peppermint oil is something that has been shown to improve bloating. It’s thought to increase transit time by relaxing the stomach muscles and increasing the flow of bile. To give peppermint a try, steep fresh peppermint leaves, or a peppermint tea bag, and drink it slowly. See if that helps reduce your symptoms.
Conclusion
There are many natural ways to deal with bloating.
First, avoid it by not eating things that give you gas or aggravate a digestive issue. Try not to overeat, consume sugar alcohols, or swallow too much air. Also, eating more mindfully and reducing stress can help too. Finally, if you are experiencing bloating, enjoy a cup of peppermint tea.
If you do all of these, and still experience bloating, then you may have a food intolerance; this could be due to an allergy or intolerance. If it’s causing major discomfort or you have a major concerns, then please see your doctor. Your doctor can help to rule out a serious and/or chronic condition.
Recipe: Creamy Peppermint Mocha
1 can coconut milk
½ cup almond milk, unsweetened
2 tbsp cacao powder, unsweetened
½ tsp peppermint extract or essential oil (food-grade and safe for internal use)
3 tbsp honey or maple syrup (optional)
Instructions:
Place all ingredients in a blender and blend until well combined.
Store in a sealed container in your fridge.
Serve & enjoy!
Tip: While the non-peppermint ingredients in this creamer may or may not be “de-bloating” for you, try these ideas too:
- Grow peppermint yourself;
- Chew on the fresh leaves; and/or
- Steep them for tea.
References:
https://authoritynutrition.com/11-proven-ways-to-reduce-bloating/