Bloated all the time?

For women, bloating can be more than just an occasional discomfort. We can feel bloated all the time, it can be a daily challenge. And it is not something to settle with or simply just get used to!

Do you constantly feel full in the abdomen, uncomfortable, or sluggish? Whether it’s due to hormonal changes, metabolism or lifestyle factors, bloating can affect your quality of life.

Being bloated can be physically painful. Trying to hide a full stomach, not being able to zip-up or button clothes can leave you feeling pretty self-consciousness. And it does not do an good for our energy levels either.

It can also be caused by our eating habits, the foods we choose to eat, how we eat them, and our overall digestive health.

Let’s get some relief from being bloated all the time by stopping behaviors and eating habits that don’t serve us.

🙅🏻‍♀️ Stop these 7 behaviors NOW to help to prevent feeling bloated all the time,

* Talking while chewing; talking while chewing causes you to swallow air, which leads to gas and bloating. Focus on your meal without distractions. Chew your food thoroughly and enjoy each bite in silence. Reduced air swallowing leads to less gas and bloating. Focusing on your meal improves the digestive process.

* Eating when upset; eating when you’re upset or stressed can lead to overeating, swallowing air and poor digestion, all causing bloating. Take a few deep breaths before meals to calm your mind and body. Practice mindfulness and say grace before you start eating. A calm mind leads to better digestion and less bloating. You’ll feel more in control of your eating habits.

* Using a straw or sports bottle; using a straw or sports bottle can cause you to swallow extra air, leading to gas and bloating. Don’t use straws to reduce air intake.
Drinking from a glass limits the amount of air swallowed, decreasing bloating.

* Overloading your stomach; eating large meals can overload your stomach, making it hard to digest food properly and causing bloating. Eat until 80% filled, not to fullness. This is something we have to practice because when something tastes good or we are really hungry we want to instinctively stuff ourselves.
Smaller meals are easier to digest, leading to less bloating.

* Drinking very hot or cold beverages; extreme temperatures in beverages can disrupt the digestive process, leading to bloating. Opt for drinks that are room temperature or (luke) warm to aid digestion. We tend to swallow air alongside something very cold or hot instinctively as a protection for our mouth and throat.
Comfortable temperature beverages help maintain digestive balance and prevents irritation of the digestive tract.

* Going to bed soon after eating; when you lie down your body’s digestive process slows down, causing food to sit in your stomach longer. A full stomach can increase the risk of acid reflux and fermentation.
The fermentation of undigested food in your stomach can produce gas, leading to bloating.

Try to have your last meal at least 2-3 hours before bedtime. Opt for light meals that are easy to digest in the evening. Go for a walk to aid digestion and reduce the likelihood of bloating to wake-up with a flat stomach.

* Tight-fitting garments; tight-fitting clothes can compress your stomach, making it harder for food to digest and leading to bloating. Wear looser, more comfortable clothing that doesn’t constrict your stomach and belly as it aids digestion and reduces bloating.
Looser clothing improves circulation and overall comfort.

 

5 physiological reasons why bloating can happen

1. Food Fermentation:  Certain foods, especially those high in fiber, are broken down by bacteria in the large intestine. When undigested carbohydrates reach the colon, gut bacteria ferment them, producing gas as a byproduct. This gas buildup can cause bloating.

2. Fluid Retention: High sodium intake, hormonal changes (especially around menstruation), or certain medical conditions. Excess sodium or hormonal fluctuations can cause the body to retain water, leading to swelling and a feeling of fullness in the abdomen.

3. Constipation: Lack of fiber in the diet, inadequate hydration, or a sedentary lifestyle. Slow-moving stool can cause gas to build up behind it, leading to a distended abdomen and discomfort. The combination of hydration, movement and fiber is amazing for constipation. Also adding a good dose of magnesium before bed does wonders.

4. Gut Dysbiosis: Imbalance of gut bacteria due to poor diet, antibiotics, or stress can lead to excessive gas production and poor digestion, resulting in bloating. If you are lacking good bacteria, you can build them up! Then you will be able to digest foods like cabbage and beans. A good probiotic supplement helps. To be able to digest, for example beans, start with a tsp. of beans per day, increasing the amount slowly.

5. Food Intolerances and Sensitivities: Inability to properly digest certain foods, such as lactose, gluten, or fructose. When the digestive system struggles to break down specific foods, it can lead to gas production and bloating. Conditions like irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), and gastroesophageal reflux disease (GERD) can cause chronic bloating.

 

⬇️ Here is a list the 7 best foods to add to your diet to prevent bloating,

Cucumber: High in water content, cucumbers help flush out excess water, toxins and reduce bloating.

Bananas: Rich in potassium, bananas can help regulate sodium levels in your body, preventing water retention and bloating.

Papaya: Contains papain, an enzyme that aids digestion and can help prevent bloating

Yogurt: The probiotics in yogurt promote healthy digestion and can prevent bloating caused by an imbalance in gut bacteria.

Ginger: A natural anti-inflammatory and digestive aid, ginger can help reduce bloating and gas.

Fennel: Fennel bulb, seeds or fennel tea can help relax digestive muscles, helps to expel gas and relieve bloating. It soothes the digestive trackt.

Asparagus: Acts as a natural diuretic, helping to flush out excess water and reduce bloating.

 

4 recipes to try with the foods listed above to relief bloating,

1. Papaya & Ginger Digestive Aid

Ingredients:

• 1 cup fresh papaya, diced
• 1 teaspoon grated ginger
• 1 tablespoon lime juice

Instructions:

1. Combine the diced papaya and grated ginger in a bowl.
2. Drizzle with lime juice and mix well.
3. Enjoy as a light, refreshing snack or dessert.

2. Asparagus & Fennel Salad

Ingredients:

• 1 cup asparagus, steamed and chopped
• 1/2 cup thinly sliced fennel bulb
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Steam the asparagus until tender, then chop into bite-sized pieces.
2. Thinly slice the fennel bulb.
3. In a bowl, combine asparagus and fennel, and drizzle with olive oil and lemon juice.
4. Season with salt and pepper, and toss to coat.

3. Cucumber & Fennel Smoothie

Ingredients:

• 1/2 cucumber, chopped
• 1/2 cup fennel bulb, chopped
• 1/2 cup water or coconut water
• A handful of ice cubes

Instructions:

1. Combine cucumber, fennel, and water in a blender.
2. Blend until smooth.
3. Serve and drink from a glass.

 

Conclusion

Bloating is a multifaceted issue and can be either one or a combination of diet, eating habits and behaviors, lifestyle, and physiological processes. If you recognize one or more of the 7 behaviors listed above, start with changing those. Besides the 7 behaviors take a look at the physiological reasons you might be often experiencing bloating and start addressing those too one by one

To make it complete add some of the foods or recipes listed above to your daily diet and you are on your way to a better feeling, flatter, good working tummy!

Tina x

ps. If you want to learn to master your eating habits and stop eating more than you need … more food than you need, more junk than your body needs, more often than it’s good for you, my new guide/workbook “Interrupt Your Overeating” might be just what you need!

Read HERE what it can do for you.