By Jo Schaalman and Julie Pelaez of the Conscious Cleanse
Gas, bloating, belching...oh my!
Do you suffer from belly bloat? Some of us can eat just the smallest crumb of gluten and our bellies swell so much that our pants feel like they’re two sizes too small.
Being bloated and having a swollen tummy is no fun. It can be painful, uncomfortable, and can make us anti-social when we’re dealing with an episode.
According to a PubMed survey, up to 31 percent of Americans suffer from bloating. With gut imbalances on the rise, you can rest assured you’re not alone in feeling the pain and discomfort that accompanies belly bloat.
Bloating can be caused by many things – stress, anxiety, food intolerances, small intestine bacterial overgrowth (SIBO), irritable bowel syndrome (IBS), candida, etc. It can be frustrating not knowing what’s causing your belly bloat.
The good news is there are things you can do to ease the bloat once it’s started and prevent it from becoming a regular occurrence.
Here are five tips to help you beat the bloat once you have it–and how to prevent it from happening again:
Identify the culprits: Keep a food journal and track any symptoms that surface after eating. Food sensitivities and allergies are not always obvious. Pay attention to how you feel after you eat dairy, gluten, carbonated drinks, sugar, even fruit.
Follow simple food combining rules: Eating fruit after a meal can cause fermentation in the gut, leading to gas and bloating. Eat fruit alone or leave it alone. To simplify food combining, eat non-starchy veggies with either a protein or a starch (starchy vegetable or non-gluten grain), but not both.
Cook your food: If bloating seems to be a chronic condition, you could benefit from cooking most of your food, especially the veggies. Cruciferous veggies (kale, broccoli, cabbage), which are high in the fiber cellulose, can be especially difficult to digest.
Supplement: Taking a probiotic twice a day will help you build the healthy flora your gut needs to reduce inflammation in the gut and digest your food. Take digestive enzymes with each meal to help aid digestion and absorption of nutrients.
Drink peppermint tea: Drinking peppermint tea once you’re in an episode of bloating, can help relax the muscles in your GI tract and reduce gas. Sip just before or with a meal if bloating is a regular occurrence.