We all get bloating to some degree.
It’s normal for your stomach to expand a bit after eating a meal- and yes, that can be a little bit uncomfortable. It’s not always an inherently “bad” thing- your stomach was made to expand & contract in order to make room for food so it can be fueled.
But sometimes, bloating can be more than our stomachs expanding after a meal-
Bloating can be more extreme, physically uncomfortable, frequent, and even painful- and that type of bloating isn’t “normal.”
These are a FEW reasons that bloating can be an issue for you (not an exhaustive list, but a good place to start) and some easy solutions, too.
#1. Too much volume in one sitting
Eating a large volume of food in a single sitting (especially when we go out to eat with larger portions or have our favorite meal that we tend to “overdo it” with).
Quick solution: if this is a regular issue, try smaller, more frequent meals at regular intervals. If it’s not super regular, practicing mindful eating & slowing down can help us tune into our hunger cues, helping us avoid overeating.
#2: Not chewing food enough
Not chewing food enough while eating can cause bloating, because chewing is actually part of our digestive process. When we chew thoroughly, we begin to (physically & chemically) break down food, which eases the stress on the digestive system later.
Quick solution: slow down your meals by focusing on the flavor, texture, and environment around you.
#3: Too much or too little fiber
Eating too much OR too little fiber can both contribute to bloating. Too much fiber in our diet can cause bloating and gas, because our body has to work to process all of it. On the other hand, too little fiber can cause bloating mostly due to constipation, since an adequate amount of fiber helps move food through our digestive tract.
Quick solution: take a few days to track your fiber intake. A good number to aim for is 25-30g for women!
#4: Drinking carbonated drinks
Drinking carbonated beverages can build up gas in our body, which in-turn causes bloating.
Quick solution: be mindful of how much you’re drinking. If bloating is a regular issue, make a swap to un-carbonated drinks & see if it helps. Taking small sips rather than large gulps can also be beneficial!
#5: Consuming sugar alcohols
Consuming large amount of sugar alcohols like xylitol, sorbitol, and mannitol can be an issue for many- and some people may be extra sensitive to these in lower amount as well. These are usually found in products aimed to have lower carb/sugar content, like sugar free candy, protein bars, some cereals. They can, however, also be found naturally- usually in smaller amounts- in fruits & veggies.
Quick solution: if you notice bloating especially after consuming sweeter, more “processed” foods, take a look at the ingredient list & check for sugar alcohols. There may be a certain kind that bothers you more than others! You may not need to eliminate it entirely, but definitely reduce the amount if there’s an issue.
#6: Chewing Gum
Chewing gum can cause bloating in a lot of us, as well! This is because chewing gum can cause us to swallow more air- like drinking carbonated beverages, this can increase the amount of gas we have in our digestive system & increase bloat.
Quick solution: Limit gum or decrease gum chewing! Having an occasional mint may be a better option & a bit easier on your stomach as well!
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