The Midday Bloat – Explained
It’s 1 p.m. and your pants are feeling tighter than they did this morning. You’ve bloated throughout the day! The fact is, many people go through this and have no idea why.
So what is bloating? Bloating is when your body swells and may include gas. A bloated body, especially the stomach, is usually the result of stress and an insufficient amount of stomach acid.
Common Culprits for Bloating and how to Alleviate Bloating:
⦁ Stress
A normal amount of stress is inevitable, so look for ways to cope with your stress including meditation, essential oils like lemon grass lavender, frankincense or bergamot.
⦁ Eating too much fiber in one sitting without drinking enough water
We need fiber in our diets and most people don’t eat enough fiber. However, too much fiber at one time can wreak havoc on your stomach and digestive track. Not only can too much fiber cause bloating, it can be accompanied with gas and constipation. Increase your fluid intake and movement. Typically, you don’t want to eat more than 38 grams of fiber per day for men and 25 grams for women.
⦁ You may have a food intolerance or allergy
Many people don’t realize they have an allergy, sensitivity or intolerance to certain foods. As a health coach I work with clients to help them navigate through their eating habits and educate them on the general types of reactions they can experience with these irritations. Foods high in lactose, sugar or dairy products can cause bloating and gas. Gluten which is the main protein found in wheat can cause bloating, joint pain, gas, fatigue and more. Soy, corn and corn derivatives and eggs are also common bloaters.
⦁ Foods high in salt
The consumption of salty foods causes us to retain water in our body’s that would have otherwise excreted. Vitamin B6 (bananas and walnuts) may help reduce water retention as well as magnesium (dark chocolate and green vegetables). Potassium rich foods are also great to reduce water retention (avocados and sweet potatoes).
⦁ Scarfing down your food
When you eat too fast you swallow way more air than you should. That air turns to gas which causes bloating and discomfort. Slow down, and take time to eat your food. Don’t swallow large pieces of food which can cause discomfort and digestion issues such as flatulence and
⦁ Refined carbohydrates
Processed foods, especially refined carbohydrates because your insulin levels to spike, which in turn increase your blood volume – hence a bloated feeing. Limit these foods as much as possible. A whole food eating regimen is best.
⦁ Being sedentary
According to the Canadian Society of Intestinal Research, researchers have found that even mild exercise or movement helps increase gas passage and helped to prevent gas retention in patients suffering from IBS.
⦁ Artificial sweeteners
Avoid these like the plague. Your body can’t absorb artificial sweeteners, so they linger in your system causing gas, inflammation and a host of other health issues.
Learn how we help people gain control of their gut health. Contact us today!
