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I’m bloated, what should I do?

Do you ever feel bloated? Is this feeling of discomfort starting to ruin your life? Well, so do a lot of my clients, so I saw fit to give you some explanation and advice on the subject.

So let’s see together what can cause this discomfort and how to fix it.

Bloating: A digestive disorder

They are more common in women than in men and can be painful, bloating is a build-up of intestinal gas causing the intestine to contract and thus abdominal swelling.

But where do these gases come from?

You eat too much at once

The feeling of “heaviness” after an overly large meal should not be confused with the bloating felt after any meal.

First, try to reduce the portions of your meals to see if this helps reduce feelings of discomfort. To help you control the amount of food you eat and enjoy your meals better, I suggest you read my article “ Help, I’m Hungry All the Time ” where I provide several tips for mindful eating. In fact, one of the causes of bloating is the air you swallow with food. Taking the time to chew better solves this problem. It will also make you eat more slowly, which will allow your body to recognize the feeling of fullness.

You suddenly increased your fiber intake

If you’ve suddenly increased your intake of fruits and vegetables and experience bloating, gas, or stomach pain, you’re probably holding the cause. This is because too much fiber at once can cause problems absorbing minerals and other nutrients.

For people starting a diet that consists of a significant amount of fruits and vegetables, it is best to proceed gradually. This gradual approach will help your digestive system adjust to the increased fiber intake.

You have food allergies or intolerances 

FODMAPs are types of carbohydrates found in certain foods, such as milk, fruit, wheat, and beans. Studies show a strong correlation between FODMAPs and digestive disorders such as gas, bloating, upset stomach, diarrhea, and constipation.

Both lactose and fructose are part of this large group of indigestible carbohydrates.

Lactose

If like many people, you feel bloated after drinking milk, I recommend that you opt for a substitute like lactose-free milk or almond milk. And this does not apply to milk of course, but to all dairy products, although yogurts are digested better than milk or cheese.

Fructose

The bloating you experience after eating fruit can also be a sign of intolerance to fructose, a sugar found in fruit and widely used in drinks and processed foods that many people find difficult to digest.
Apple and pear, for example, are known to cause bloating and digestive problems. Consider replacing these fruits with others with a lower fructose content, such as apricots, strawberries, yellow melon, etc.

You drink too many carbonated drinks

Sugary soft drinks, in addition to being harmful to health, contain carbon dioxide to create bubbles. This gas goes directly to the digestive tract, where it can cause bloating.

In general, I advise all my clients to favor water and herbal tea for hydration. These healthy options will help reduce your bloating and stimulate weight loss.

Ps: this article is more for those who are already physically active. If this is not your case, know that physical activity also stimulates transit. So consider taking even a short 30-minute walk after meals to stimulate digestion.


In summary

If you’re feeling bloated, consider making some lifestyle adjustments. In addition, some supplements, especially probiotics, can help relieve several bowel problems. That said, I always recommend that you consult your doctor before consuming it. This is also the case if the situation persists. Medical advice is always recommended.

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