Blended For Wellness: Diving Into Bloating
Today, we're focusing on bloating that is caused by foods, beverages and indigestion, but it can be a sign of a serious condition including
- is associated with food or eating
- does not get worse with time
- goes away within a day or two
If you experience excessive bloating for more than a few days, check in with your health care practitioner.
What Causes Bloating
Why Food-Related Bloating Happens
Bloating involves excessive amounts of solids, liquids or gas in your system. The small intestine doesn’t always fully absorb certain foods and instead passes them to the colon, where they are fermented by bacteria and produce gas, which in turn causes bloating, burping, flatulence and abdominal pain.
Ten common foods & beverages that are known to cause bloating:
2. Carbonated drinks
4. Cruciferous veggies (eg. broccoli, cauliflower, cabbage, brussel sprouts)
6. Dairy products
9. Sugar alcohols
Constipation also causes bloating, so keeping your system regular with a fibre-rich diet and lots of water-drinking will help cut down on stomach bloat.
Summary: try cutting down on the gas-producing foods above if you experience frequent bloating, eat a diet high in fibre, drink lots of water (add lemon for an extra boost), and reduce alcohol and carbonated beverages.
Bloat Relief Tips
1. Don't eat too much at one time: try eating smaller meals throughout the day rather than fewer, larger meals.
2. Rule out food allergies/intolerances: many common food intolerances (often to lactose, fructose, eggs, and wheat/gluten) can cause bloating.
3. Avoid swallowing air/gas: accidental air-swallowing can occur when chewing gum, drinking through a straw, eating while talking/in a hurry, and consuming carbonated beverages.
4. Avoid gas-producing foods (see list above)
5. Try a low-FODMAP diet: this involves avoiding foods that are higher in indigestible carbs, like wheat, onions, garlic, broccoli, cabbage, cauliflower, artichokes, beans, apples, pears, and watermelon.
6. Take digestive enzyme supplements: these help break down indigestible carbohydrates
7. Take steps to avoid constipation: drink plenty of water, get more soluble fibre, and increase your physical activity.
8. Try peppermint oil: it has been shown to reduce symptoms of bloating in IBS patients.
9. Drink dandelion tea: this will act as a diuretic and reduce water weight.
10. Get active: go for a walk or try some yoga poses (Child's Pose, Happy Baby, and squats are all great picks).
11. Take a warm bath: this will provide relaxation and abdominal relief.
12. Eat potassium-rich foods: see our list of Blended faves for bloating relief below.
Blended For Bloating
Top Blended picks to keep stocked in your freezer for bloat relief:
The After Party
Choco Banana Hero
Lemon Ginger Tea Recipe
This natural bloating remedy should help you find quick relief for the discomfort of a bloated belly. It's also a great immunity-booster.
- 1-1 ¼ cup water
- 1 bag green tea (or equivalent for loose leaf)
- 1 inch piece of fresh ginger minced
- ½ tablespoon apple cider vinegar
- Juice of half a lemon (approx. 1 tbsp)
- Optional: 1 tsp raw honey
1. Pour boiled water over the green tea and ginger in a mug. The green tea should steep for no more than 3 minutes. The ginger can steep for up to 10 minutes.
2. Remove tea bag and strainer, add apple cider vinegar and lemon juice. Stir in honey if including. Start sipping.