How to Combat Bloating
Bloating happens to all of us. It’s caused by digestive disturbances and feels uncomfortable as your belly gets swollen and puffed up.
In most cases, bloating is relatively harmless and happens now and again. But, if you experience bloating on a regular basis, it could be a sign of a deeper problem.
Still, regardless of how often you experience bloating, there are ways to combat its distressing symptoms. Here are a few tried and true ways to deal with bloating once and for all.
Stop eating when you’re full.
One of the most common causes of bloating is overeating. Practicing mindful eating: eating without distraction and concentrating on how your food tastes, smells, and feels. Mindful eating can help you be more aware of when you feel full.
You might also try going for smaller portions and eating at regular intervals to help combat bloating.
Check for food allergies and sensitivities.
Another reason you might be experiencing uncomfortable bloating is due to a food allergy or intolerance. For many, gluten and dairy sensitivities can cause bloating. But, bloating may also be a symptom of a mild allergy.
See your doctor about getting tested for common allergies or try an elimination diet, eliminating one type of food at a time to see if you notice a difference in bloating symptoms.
Avoid fizzy drinks and chewing gum.
It may seem silly, but your bloating may be caused by swallowing air or gas. Fizzy drinks can cause bloating as you’re swallowing unnecessary air from the carbonation. Even chewing gum or drinking through a straw can cause bloating from swallowing air.
Chewing gum, in particular, is quite a common cause of bloating as you’re not only more likely to swallow air, but it contains sugar alcohols that your gut may not agree with.
High-fiber foods may be the culprit.
While fiber is certainly an important part of a healthy diet and can cure bloating and constipation, too much fiber may cause trouble with your gut, increasing the amount of gas in your system and therefore causing bloating.
So, if you’re not used to eating much fiber, you’ll want to increase your fiber intake gradually.
Try a low FODMAP diet.
A low FODMAP diet seems to be helpful, especially for those who may be experiencing irritable bowel syndrome (IBS). Bloating is one of the major symptoms of IBS, and foods containing indigestible carbohydrates known as FODMAPs can make symptoms worse.
A low FODMAP diet eliminates foods such as:
So, if you’re dealing with constant bloating and discomfort, it may be worth trying a low FODMAP diet for a few months to see if your symptoms improve.
Keep reading for a yummy low FODMAP salad recipe to try!
Take digestive enzyme supplements.
Speaking of indigestible carbohydrates, you can take digestive enzyme supplements to help your digestion, soothing any bloating and discomfort in your gut. Enzymes like lactase and probiotics, and prebiotics help your overall digestion and are vital in reducing bloating.
Try our Super Greens Powder with prebiotics, probiotics, and a powerful digestive enzyme complex to soothe your bloated tummy almost immediately.
One of the biggest perks of regular exercise is improved digestion. By moving our bodies on a regular basis, we’re helping our digestion by stimulating our intestines and giving our bodies a reason to break down our food.
Any type of exercise will do, but yoga seems to be particularly beneficial as it incorporates gentle stretching and twisting, both of which aid in digestion.
Don’t let bloating take over your life, and try these tips to combat bloating once and for all!
Salad Recipe for Gut Health
Now, as promised, we’re sharing one of our favorite Fun without FODMAPs salad recipes from that you can try if you’re struggling with bloating.
Low FODMAP Chinese Chicken Salad
- ⅓ cup red wine vinegar
- 3 tbsp reduced-sodium tamari (or soy sauce)
- 2 tbsp avocado oil
- 2 tsp pure maple syrup
- 1 tbsp finely grated fresh ginger root
- 2 tsp toasted sesame oil
- 1 pound boneless, skinless chicken thighs
- 2 cups shredded kale or romaine lettuce (if using kale, remove stems before shredding)
- ½ cup grated carrots (or carrot matchsticks)
- 3 fresh mandarin oranges, peeled and segmented
- ¼ cup chopped green onion tops (greens only)
- Chopped fresh cilantro
- Sesame seeds or sliced almonds
- Whisk red wine vinegar, tamari sauce, avocado oil, and maple syrup in a small bowl. Reserve a ¼ cup of the dressing for the chicken marinade. To the remaining larger portion of the dressing, add the finely grated ginger and toasted sesame oil. Stir to mix and set aside.
- Place the chicken in a medium bowl with the reserved dressing. Toss to coat the chicken. Allow the chicken to marinate while you heat the grill or broiler.
- Heat a grill or broiler on high. Once the grill is hot, cook the chicken, flipping once, until done, about 12 minutes. Remove the chicken from the heat and place it on a clean cutting board. Let the chicken rest for a few minutes before slicing it into bite-sized pieces.
- While the chicken is cooking, assemble the salad. Place the kale, carrots, mandarin oranges, and green onion in a large bowl and stir to mix. Add the cooked chicken and dressing. Toss to mix.
- Serve salad topped with optional cilantro and sesame seeds.