‘How To Reduce Bloating + Foods That Cause Gas And Bloating’ – Monica May
Let’s talk about bloat.
Have you ever found yourself googling “how to reduce bloating?”
Welcome aboard with the rest of us experiencing bloating every now and then (spoiler alert: it’s not a happy place).
We all have it more or less, especially after eating a certain food or some of us even out of nowhere.
The truth is, everybody bloats differently, but there’s one thing that stands for all of us – bloating is normal to a certain degree and we all bloat.
Even perfectly healthy girls, fit chicks and athletes are dealing with bloating on a daily basis and they’re starting to be more and more open about it and sharing their stories.
I bloat too. Even though I eat healthy all the time and follow the BBB meal plan daily, yet I sometimes bloat too.
So, the real question is what causes bloating and gas, which are the foods that cause gas and bloating and finally how the heck can we get rid of bloating fast and definite?!
Well, frustrated and tired of experiencing it myself, I did a research on every single thing about bloating and you’re just about to get all of your bloating questions – ANSWERED.
Let’s get started right away!
What The Heck Is Bloating?
If you feel like you have a balloon trapped inside your belly, chances are you’re bloated.
Bloating is a condition that happens when your gastrointestinal tract is filled with air or gas.
70% of your immune system is located in the gut, so gut bacteria play an important role, and if a normal digestive function is interrupted, good bacteria decreases and you end up with excess gas and an expanded abdomen.
And that’s how bloating and bloated belly happens.
That’s the main reason we feel like tubes filled with air, and no matter how healthy we are and how hard we are trying to stay fit and maintain a healthy lifestyle, we all experience bloating eventually.
I’ve even felt like I was doing everything right and I still couldn’t seem to lose belly fat when actually it was not belly fat I was dealing with – it was bloating and gas.
Even fit girls and athletes are dealing with it on a daily basis and they can’t do anything about it.
Bloating can happen for a number of different reasons too, that doesn’t include gas, such as water retention and hormones, and we’ll get to all of them in just a few seconds.
With so much info nowadays, and so many girls dealing with this same problem, we now know plenty of ways to fix it when it happens and prevent it from happening in the first place.
Also, for many women out there, it’s hard to distinguish the difference between belly fat and bloating.
However, there is a difference, and it’s pretty easy to determine.
If you are not sure, here’s a video explaining how to learn the difference between bloating and belly fat.
Why Do We Bloat?
What Causes Bloating And Gas
To determine how to reduce bloating, we have to learn what causes gas and bloating in the first place.
Now, bloating can happen for a number of reasons.
Starting from overeating to eating the wrong foods, to hormone instability.
Here are the most common reasons we bloat:
Eating Too Fast
We’re all in hurry, I know, and we are all hungry AF sometimes and we just can’t help ourselves from wolfing down our meals.
But, eating too fast is one more reason why we bloat in the first place, so we have to be careful and start doing something about it.
And trapped air isn’t the only trigger here – when we eat too fast we’re not chewing thoroughly and that leads to bigger pieces of food just sitting inside your gut waiting to be digested.
Not to mention that eating too fast can cause overheating, which is another reason why we may experience bloating in the first place.
Eating Salty Food
Bloating isn’t always caused because of gas – it can be caused because of water retention.
And unfortunately, water retention is even harder to alleviate than gas and eating salty or sodium-rich foods is the reason your body retains water in the first place.
This means that foods packed with sodium cause your body to retain fluid, predominantly around your abdomen and leaves us feeling like a balloon ready to explode.
Eating Junk Foods
Starting from sweets and all sorts of unhealthy desserts such as cakes or donuts, to fast foods that are filled with fats such as burgers and pizzas.
They can all cause bloating and we should avoid them completely.
Not only they’re bad for our health and fitness overall, but they cause water retention and bloating.
Alcohol and Bubbly Drinks
Starting from alcohol to any kind of sodas and carbonated drinks can cause bloating.
Those same bubbles that give soda that bubbly sensation also causes your stomach to swell.
Even sparkling water… After I stopped drinking alcohol a few years ago, I started drinking sparkling water on a daily basis.
It caused me to experience bloating almost every time.
Foods Filled With Gas
Even healthy food can cause bloating, especially foods that are loaded with gas such as beans and lentils.
Whenever I add black beans in my salad, or just have baked soybeans for a snack, I have gas for the rest of the day.
Beans are extremely good for our health, but they won’t solve our bloating problem, so avoiding them or just making sure we have smaller portions, will do the trick.
So, make sure to learn about the foods that cause gas and bloating and avoid them.
They may vary from one person to another, so find your trigger foods.
You may experience bloating as a warning sign of food intolerance, such as Coeliac disease caused by intolerance of gluten.
This “allergy” reaction to gluten used to be mainly diagnosed in children, but it’s now known that it can be triggered later in life.
If that’s the cause, you should avoid eating wheat, rye, barley and all foods that contain them.
To make sure this is what causes bloating and gas in the first place, talk to your doctor.
Blame It On The Hormones
This is the cause I bloat each month and I can’t do anything about it – ovulation and menstrual cycle.
I hate it.
Bloating generally is a monthly occurrence for me and always follows a certain pattern, once when I ovulate and once just a few days before I get my cycle.
And I’m certainly not alone – women all around the world who are menstruating know all about bloat.
This happens because fluctuating hormones promote fluid retention, so as the oestrogen levels rise and the uterus lining thickens, the belly holds onto the liquid.
Bloated Stomach Relief SOS
How To Reduce Bloating Fast
Here’s good news:
There are so many effective remedies that can help you get rid of bloating fast.
Here are some of the most effective fast bloated stomach reliefs:
Drink A Glass Of Hot Water
Water itself helps in keeping your digestive system moving.
So, whenever I feel like I’m going to have a bloat, I just refill my water bottle with water and make sure to empty it in the next 30 minutes.
Hot water helps digestion even more, so if you’re in pain or need to get rid of bloating fast try having a glass of hot water instead.
Check out my Morning Rituals to learn more about the healthy habits that keep me fit.
Have a Cup Of Herbal Tea
Mint tea is the one that works best for me.
Have a cup of warm mint tea, or colon tea, unsweetened and drink it slowly sip by sip.
Have Some Ginger
Adding ginger to your everyday diet is a good thing when it comes to speeding up digestion and bloated stomach relief.
However, ginger can be of immediate help too.
Shred it, squeeze a few drops of lemon and have it whenever you want to get rid of bloating fast.
You can also make a ginger tea, by boiling it for a few minutes.
Include Probiotics In Daily Diet
If you’re having any trouble with your intestine, probiotic is the way to go.
Probiotics are made out of strains of bacteria that actually help your gut flora stay healthy.
They also help restore your gut flora balance and get your bloating under control.
However, if you don’t like taking pills, no worries, fermented dairy products such as kefir and yogurt can help you get the good bacteria inside and get rid of bloating fast.
Take a Walk
Or a jog.
I know it’s hard to do this with all that gas trapped inside your belly, not to mention the possibility that your bloating is painful.
However, taking a walk or having any kind of physical activity, even hitting the gym is probably one of the most effective ways to reduce bloating immediately.
Taking a brisk walk for at least 20-30 minutes, running or having a HIIT is by my experience the most helpful bloated stomach relief since it fastens your metabolism, get’s your whole body moving and all of that works great in bloating relief.
Yoga is so effective when it comes to bloating, especially poses and stretches like child pose that helps you open things up a little bit.
They feel really comfortable and relieving.
It’s also going to increase circulation in the torso, and therefore, the organs that are working to digest.
As we mentioned before, water retention is a big cause of bloat, but if it’s just a buildup of air stretching can help release it.
How To Reduce Bloating On The Long Run
Fast fix-ups will help you get rid of bloating in the moment, but won’t prevent bloating from happening in the future.
If you want to solve bloating for good and prevent it from happening in the future, you’ll need to work on your eating habits and your lifestyle.
Let’s get started!
Focus On Eating Healthy
Focusing on eating healthy food can help you get rid of bloating on the long run.
Avoiding fast food, sweets and all kinds of junks loaded with sodium, bad fats and unhealthy sugars, is the way to go.
Also, avoid foods that cause gas and bloating.
If you want to clean your diet and start eating healthy, head on to my nutrition plan NOW!
Avoid Foods That Cause Bloating
However, simply switching to a healthier diet won’t solve the bloating problem.
In fact, as I said earlier, lot of vegetables and fruits actually cause bloating.
Especially extremely healthy foods such as beans and lentils, even vegetables like broccoli, cabbage and cauliflower will cause gas in the intestine and result with bloating.
Try avoiding these foods, be careful when consuming them, and change them with alternatives such as spinach, cucumbers, lettuce, sweet potatoes and zucchini.
Also, wheat, barley and rye – even though you may not be intolerant to gluten, your digestive system may experience troubles breaking down these grains.
Quit Alcohol and Carbonated Drinks
They tend to cause all sorts of problems to your body including digesting issues and will result with the “beer belly”.
They contain both gas (carbon dioxide) and fermentable carbs, two well-known causes of bloating.
Also sugar itself is not health and digestion-friendly food, so avoiding it is a win-win for both your health and your bloating.
Exercise And Stretch
Exercise will help you maintain a healthy life, fasten your metabolism and get rid of bloating.
You’re Not Alone
How to reduce bloating, may be a tough question for many girls out there.
And even though you’re doing everything right, you may keep experience bloating.
I know it’s not that helpful just knowing you’re not alone, but go ahead and meet all these girls out there experiencing bloating on a daily basis too.
They may found something that works for them and may as well work for you.
Here’re just a few of them…
Jelly Devote is a fit chick and a real inspiration.
She always makes me feel better with her honest posts about bloating.
Also Rachael Back she talked about the holiday bloat and feeling quilt afterward.
And Christina Basil, that had the courage to post this photo of her being bloated AF.
Share This With Your Friends!
Girl, you’re most certainly not alone on your bloating journey.
You can’t even imagine how many girls out there, even your close friends and family, deal with this same problem on a daily basis.
Most of them haven’t even detected the problem yet and have no idea how to reduce bloating.
So, make sure to share this article with them, to help them detect their bloating problem and finally manage to keep it under control.
And last, but not least, STOP feeling insecure, stop feeling vulnerable, ugly and fat.
What you are feeling is normal. This is how being a human feels like.
Don’t let society or anyone else make you feel you need to look a certain way to be beautiful, because you are beautiful inside and out.
You just have to find your balance.
Till next time babes.