CALLING ALL BLOATIANAS!!!
We heard you! From all the info we’ve gathered from The DotCom (our community), BLOAT is always the number 1 concern. So let's dive into what exactly is bloating, because for some of us, it’s a food baby in its third trimester to a balloon ready to pop, or it’s a big heavy rock keeping you glued to your toilet.
WHAT IS BLOATING?
Bloating refers to a sense of fullness in the abdomen. This can be influenced by gas and/or food accumulation in the stomach (American College of Gastroenterology, 2022). A common misconception about bloat is that it’s the result of eating too big of a meal. However, to doctors, it usually means an excess of gas in the gastrointestinal (GI) tract which causes abdominal discomfort (Johns Hopkins, 2022).
WHY IT HAPPENS?
Bloating can be caused by a bunch of different reasons. Common causes of bloating are gum chewing, eating too fast, drinking from straws, not enough fiber, constipation, IBS, gut sensitivity, food intolerances, SIBO and eating foods with too much FODMAPs (Northwestern Medicine, 2022). Confused what “too much FODMAPs” means? We gotchu – here’s a quick link to a the list of high FODMAPs foods for your reference.
HOW TO DEBLOAT?
So what should you do when you’re feeling bloated? When in doubt, hydrate! Your body needs water – A LOT OF IT. Dehydration can lead to constipation, which can lead to bloating (Northwestern Medicine, 2022).
But how do you PREVENT bloating in the first place? Stay away from foods like carbonated beverages, cauliflower, broccoli, cabbage, beans, bran, milk, cheese and other dairy products. Sugar-free gum should also be avoided since they may have mannitol or sorbitol as sweeteners which can cause flatulence (aka farts). Lastly… you guessed it– avoid foods high in FODMAPs (fermentable oligo-, di-, and monosaccharides and polyols) (American College of Gastroenterology, 2022).
If it’s too late, you didn’t avoid those foods and now you’re bloated, l-glutamine, a powerhouse amino acid, could be your new bff! The benefits are endless but it's best known to help improve gut health and function. It’s also known to reduce intestinal inflammation and treat gut issues like constipation, IBS and Crohn’s disease. L-glutamine can be found in foods like eggs, tofu, milk, bone broth and rice but it can also be taken in supplement form for higher doses (Dr. Axe, 2022).
Another option would be prebiotics to stimulate the growth of good bacteria in our gut. From feeding the probiotics, balancing our gut, improving digestion to helping treat gut issues like IBS, prebiotics are a staple to keep around if you suffer from bloating. Prebiotics can be found in fermented foods like yogurt, kefir, kimchi and kombucha, but again you can also take it in supplement form individually or with probiotics (Dr. Axe, 2022).
DISCLAIMER: THIS POST DOES NOT CONSTITUTE AS MEDICAL ADVICE. THIS POST IS NOT MEANT TO TREAT, CURE, PREVENT, OR DIAGNOSE CONDITIONS OR DISEASES; AND IS MEANT FOR EDUCATIONAL PURPOSES. AS ALWAYS, PLEASE CONSULT YOUR DOCTOR BEFORE TRYING ANY NEW TREATMENTS OR SUPPLEMENTS.
“Bloating: Causes and Prevention Tips”, Johns Hopkins Medicine https://www.hopkinsmedicine.org/health/wellness-and-prevention/bloating-causes-and-prevention-tips
“How to beat the bloat”, Northwestern Medicine, https://www.nm.org/healthbeat/healthy-tips/nutrition/how-to-beat-the-bloat
“Belching, Bloating, and Flatulence” American College of Gastroenterology, 2022, https://gi.org/topics/belching-bloating-and-flatulence/
“L glutamine benefits” Dr. Josh Axe, DC, DNM, CN, December 6, 2022
“Prebiotics” Jillian Levy, CHHC, January 2, 2023 https://draxe.com/nutrition/prebiotics/