Bloating can be a very annoying gastric problem. Not only does it make you feel like an overstuffed balloon, but you also have a hard time fitting into your pants! Gastrointestinal symptoms such as bloating can also be embarrassing.
When you feel bloated, you are wider than you used to be. Therefore, cutting down on bloating is something that can make you feel thinner in the long term.
While bloating may make you feel embarrassed, don’t let it get the best of you. Bloating is more common than you think. In fact, about a quarter of the US claims to experience bloating . There is a lot of information out there about reducing bloating, but not a lot of them have science to back them up. So what does the science say about this?
- 1 Eliminate Common Foods That Cause Bloating (FODMAP)
- 2 Don’t Eat Too Much at Once
- 3 Avoid Accidentally Swallowing Air
- 4 Drink More Water!
- 5 Try Microbiome Testing and Probiotics
- 6 Talk to Your Doctor About Bloating
- 7 Resources:
Eliminate Common Foods That Cause Bloating (FODMAP)
Certain foods cause us to feel bloated, and this is especially true if we are eating foods that we may have an allergy to. As a result, things like lactose in dairy, gluten in wheat, eggs, and more can cause our bodies to react in negative ways .
Usually, when it comes to food allergies, this can also include nausea, vomiting, indigestion, and/or diarrhea. But the main thing that you feel is bloated. So it is best to find foods that you are allergic to and eliminate them from your diet.
One way to do that is by following what is known as a FODMAP diet. This means that you eliminate:
Or in English, a form of carbs that can mess with our gut health and digestion of food. So you would need to eat what is called Low-FODMAP foods .
High-FODMAP foods include:
• and more.
The purpose of this diet is to eliminate these foods and then add them back in, one by one, to see which ones affect you and which ones don’t. It is a great way to reduce foods that may cause bloating in the long term.
That is not to say that any of these foods are unhealthy. But hey, if eating it gives you gastrointestinal distress, stop eating it!
Don’t Eat Too Much at Once
While eating far too often might result in weight gain due to overeating, having huge meals instead might not be the best choice either. This is because, when you eat a lot of food at once, you feel too full. As a result, you may experience indigestion. One of the common side effects is bloating.
The best thing to do would be to eat slower. When your body feels full, it secretes a hormone from your fat tissues known as leptin . Leptin tells the system it’s satiated, and you can stop eating. This hormone can’t do its job efficiently if you keep piling food on! As a result, you might eat far past capacity. When this happens, bloating and other forms of gastrointestinal distress aren’t far behind!
Avoid Accidentally Swallowing Air
Obviously, if you stop breathing, you’ll stop the bloating. However, we want you to keep living…just without gastrointestinal distress.
One common form of bloating is accidentally consuming too much air with your food. This can be due to poor eating habits, or because of other factors, such as drinking through a straw or consuming carbonated beverages.
However, a very common way of swallowing air is by not chewing enough when you are eating. Many people do not chew their food well when they are eating, which can cause them to consume too much air. An influx of excessive air can produce gas in stomach, and inevitably bloating. So, take the time to slow down. Chew your food while you eat. Heck, enjoy it!
Slowing down can be beneficial in other ways as well, as it can benefit gut health, increase digestion of food, and help you to lose weight. By taking the time to chew, you are allowing extra time for the hunger signals to tell you that you are full.
Drink More Water!
It is sad that telling people to drink enough water even has to make it on a list, but it cannot be said often enough. Not drinking enough water can cause various medical issues. Dehydration can make you feel light-headed, heartburn, and reduce your productivity.
Drinking more water is also great for gut health, as it reduces the risk of constipation. This malady can make you feel uncomfortable, bloated, gassy, and otherwise miserable. So drinking more water is an easy thing to do to ensure that you feel your best!
Try Microbiome Testing and Probiotics
Probiotics have been booming in popularity lately! This is because many of the things that we eat and drink on a daily basis kill a lot of the intestinal flora in our gut biome. Lack of beneficial bacteria can sure throw our system into turmoil.
One of the best ways to counteract that is through things such as digestive enzymes and probiotics. Digestive enzymes can help you to digest your foods, and reduce indigestion, bloating, and gas. These often include over-the-counter (OTC) choices such as Beano and Lactase.
Gut Health Test Kit
There are many OTC choices for probiotics out there. However, research shows that the majority of these brands are ineffective. This is unfortunate because studies indicate that probiotics can help cases of bloating in people with Irritable Bowel Syndrome (IBS).
The reason for this horrible analysis is because probiotics are live cultures. They need to be treated as such to be a viable force in a person’s gut biome. However, most OTC brands deliver their products with generic strains that are forced to live in heated environments like a store.
To get fresh probiotics tailored to your gut biome, get a gut microbiome test. At Thryve, we send you an at-home gut health test kit. We give you all the supplies to sanitarily and discreetly collect a sample to ship to our laboratories.
From there, our specialists determine which gut bacteria are in your microbiome. We then determine which beneficial bacteria your body needs to stop the chronic bloating.
Using a database of 35,000 scientific journals spanning 4,000 microbes, we formulate personalized probiotics for your gut biome.
To ensure the survival of your beneficial bacteria, we work with you on a prebiotic-rich diet. Your living cultures need nutrient-dense carbohydrates so they can grow.
Seeing as we have blog articles on foods that disrupt IBS and Low FODMAP Diets, we can help you with your bloating issues.
Talk to Your Doctor About Bloating
If all else seems to be failing, the best thing that you can do is talk to your doctor about this. Constant bloating with no known cause may be a sign that something is wrong. It is better to be safe than sorry when it comes to your health. There may be a severe gastrointestinal illness brewing.
All-in-all, bloating can be something that lowers your quality of life. So finding a way to ensure that it is under control can help you feel so much better throughout the day. Try out a few of these tips to see if they help.
 Jiang, X, et al. “Prevalence and Risk Factors for Abdominal Bloating and Visible Distention: a Population-Based Study.” Gut, U.S. National Library of Medicine, June 2008, www.ncbi.nlm.nih.gov/pubmed/18477677/.
 Swagerty, Daniel L, et al. “Lactose Intolerance.” American Family Physician, U.S. National Library of Medicine, 1 May 2002, www.ncbi.nlm.nih.gov/pubmed/12018807.
 Biesiekierski, Jessica R, et al. “Gluten Causes Gastrointestinal Symptoms in Subjects without Celiac Disease: a Double-Blind Randomized Placebo-Controlled Trial.” The American Journal of Gastroenterology, U.S. National Library of Medicine, Mar. 2011, www.ncbi.nlm.nih.gov/pubmed/21224837.
 Staudacher, H M, et al. “Comparison of Symptom Response Following Advice for a Diet Low in Fermentable Carbohydrates (FODMAPs) versus Standard Dietary Advice in Patients with Irritable Bowel Syndrome.” Journal of Human Nutrition and Dietetics : the Official Journal of the British Dietetic Association, U.S. National Library of Medicine, Oct. 2011, www.ncbi.nlm.nih.gov/pubmed/21615553.
 Klok, M D, et al. “The Role of Leptin and Ghrelin in the Regulation of Food Intake and Body Weight in Humans: a Review.” Obesity Reviews : an Official Journal of the International Association for the Study of Obesity, U.S. National Library of Medicine, Jan. 2007, www.ncbi.nlm.nih.gov/pubmed/17212793.