It seems like, over the past year, a movement has started to normalize bloating. However, it isn’t normal to look 6 months pregnant after every meal you eat. There are many ways to reduce bloating fast that don’t include Gas-X.
It is normal to feel bloat when increasing calories or eating something your body has never had. However, with irritable bowel syndrome, chronic bloating is a red flag that something deeper is going on.
I want to share with you tips on how to reduce bloating fast that my clients live by.
Abdominal bloating is when your stomach has increased pressure due to excess gas, air, or mechanical dysfunction during the digestive process.
There can be other influences on how much you bloat, for how long, and so on. Not only is it uncomfortable, but it can influence other aspects of your health. For example, it can have changes in your bowels, fatigue, brain fog, and inflammation.
I recommend trying most, if not all, of them to see what reduces your gas and bloating!
This is so incredibly important as digestion starts in the mouth. I know you’ve probably read this tip over and over. But it is essential.
By chewing your food, your stomach can prepare for the food to come. This is also important for your pancreas and gallbladder to release enzymes to break down the food. For example, in your saliva, you have the enzyme Amylase to start breaking down any carbohydrates.
The goal is to chew between 20-40 times per bite. Yes, you read that right, 20-40 times. I will not lie if you like to inhale your food, your jaw may get sore. However, just like with any muscles, it’ll get stronger.
Your food should be like a liquid by the time you swallow.
By drinking liquids while you eat can hinder your digestion. The reason is when we drink and eat; we don’t fully chew our food. This opens the door for chunks of food to go through without being chewed.
It also influences the pH of the stomach by reducing stomach acid when we need it. Our stomach is responsible for chemical (stomach acid) and mechanical (stomach contractions) breakdown. Therefore, if we reduce our stomach acid, then foods can go to the small intestines not fully broken down.
Aim to stop drinking 10-15-minutes before and 15-30-minutes after a meal. If you must take a drink, take small sips!
If you don’t have enough, it can slow down digestion. It can also cause food not to be broken down as effectively. There are 3 key digestive enzymes:
If one or more of these are depleted, it will hinder their use in the body. It can cause bloat by undigested food moving through the system. What can cause this is due to restricting a specific macronutrient
With big meals (and gut healing), a digestive enzyme can be beneficial!
When switching to the paleo diet, it can be easy to overdo it on the fiber. Especially the insoluble fiber as it is not broken down in the body. The purpose of insoluble fiber is to help your poop travel out of the body.
However, too much of anything can be detrimental. The goal is to consume 25-30g of fiber per day. If your plate is hefty on vegetables, fruits, nuts, and legumes, you maybe be overdoing it with fiber.
Try to play around with your fiber intake to see what works for you. For example, soluble fibers tend to be easier to digest as it is absorbable in water.
Chill with The Cruciferous Vegetables
Cruciferous veggies tend to cause lots of bloats. This is due to the high amounts of sulfur in them. Cruciferous vegetables include broccoli, cauliflower, brussel sprouts, cabbage, etc.
This is also a high fodmap food, which can also be causing you bloating!
You can cook them in so many different ways. I personally love roasting them or throwing them in an air fryer. This can help to reduce their goitrogenic effects, which can affect our thyroid.
You may be great with 1/2 cup of broccoli, but you destroyed with 1 cup. It is a lot of playing around with your intake!
By drinking water way too fast can cause some water retention. This is due to the sudden volume increase in the stomach. But you also swallow lots of air as well.
It is better to sip your water or to digest smaller amounts. This is also very important for carbonated beverages! Adding some lemon or apple cider vinegar to your water can help with digestion too!
There are so many different concerns about processed foods. However, artificial sweeteners/sugar alcohols can cause lots of digestive issues. This is because these types of sweeteners are very processed and non-nutritive.
Some common sweeteners are stevia, erythritol, sucrose, allulose, etc. Companies put these into your food to make them better tasting and addicting. As a result, they are often way sweeter than regular sugar.
Another concern with processed food is thickeners and binders. These also have no nutritional benefit and often trigger inflammation in the body. Since we aren’t meant to consume these types of food, our bodies struggle to digest them.
Switch the Raw Vegetables and Fruits for Cooked
Raw foods can cause your body to produce gas leading to bloat. Roasting your vegetables and fruits helps to break them down a bit. They are often softeners and easier to chew.
I find the same goes for fruits, depending on your gut.
Slow Down on The Nuts
A lot of paleo baked goods are made with nut flours. The same also goes for non-dairy cheeses.
Nuts, in general, are just harder to digest. This is often due to phytic acid, which can make it harder to digest.
By buying sprouted nuts helps to remove the anti-nutrients. You can also do this at home by soaking and dehydrating for specific times.
More often than there is some digestive dysbiosis or infection. Some common ones are:
By getting to the root cause is how you can ditch your symptoms for good!
Thank youu so much for reading!