Bloating Be Gone! Tips to Enjoy a Bloat-Free Summer
Bloating can leave you feeling like an inflated balloon, turning cookouts with friends, lazy river floats, and weekend retreats into uncomfortable experiences. The last thing on your mind should be that nagging abdominal discomfort! Let’s dive into the causes of bloating and explore effective strategies to ensure you feel your best all summer long.
What Is Bloating?
Bloating is a buildup of gas in the stomach and intestines that causes a feeling of fullness in the abdomen. This swelling sensation can feel uncomfortable, tight, and painful. Bloating can result from underlying conditions, or be triggered by drinking carbonated drinks, eating a large meal, eating or drinking too fast, and swallowing excess air. In our practice, we typically see bloating caused by the 3B’s…
The 3B’s That Cause Bloating
Bubbly
Sugary sodas, fizzy seltzers, and energy drinks are tempting, but they are fast track to an upset stomach! Packed with artificial sweeteners and carbonation, these beverages can trap excess air, leading to bloating and discomfort. We don’t mean to burst your bubble, but our best recommendation is to drop the soda pop and embrace water or non-carbonated beverages as your drink of choice!
Booze
When it comes to booze, be mindful of your consumption! Bubbly drinks like champagne and beer, or fermented drinks such as rum or hard ciders can increase gas and bloating. Gin, whiskey, and vodka are typically in the clear — just make sure any mixers you add aren’t carbonated or high in sugar. If alcohol historically has not been your friend, you may want avoid it altogether!
Bugs – AKA The ‘Bad Bacteria’
The gut microbiome is a delicate balance of bacteria, fungi, and other beneficial microorganisms. Minor changes to your microbiome can lead to drastic changes in gut function!
For example, slow gut motility can cause foods to linger in the intestines, providing an opportunity for harmful bacteria to multiply. Bacteria can release excess gas and toxins, causing symptoms like abdominal pain, constipation, gas, and bloating. If imbalances in the gut are left untreated, they can lead to chronic conditions such as Small Intestinal Bacterial Overgrowth (SIBO), Inflammatory Bowel Disease (IBD), Irritable Bowel Syndrome (IBS), Crohn’s Disease, and Ulcerative Colitis.
Following A Low-FODMAP Diet
Some food and drinks contain sugar, starches, and fibers that the stomach and small intestine can’t fully digest. The acronym for these short-chain carbohydrates is FODMAP:
Fermentable — Foods that your gut converts to gasses.
Oligosaccharides — Found in onions, garlic, beans, and wheat products.
Disaccharides — Found in lactose, the sugar found in milk.
Monosaccharides — Found in fructose, the sugar in fruit
And Polyols — Found in artificial sweeteners and some alcohols.
Bacteria in the large intestine work to break these carbohydrates down, which can increase gas in the intestine and result in symptoms like gas and bloating, cramping, diarrhea, or constipation. Consuming high-FODMAP foods can cause bacteria in the gut to produce more gasses. Thus, avoiding FODMAPs, such as cheese or kombucha, and limiting foods that are high in sugar or fiber can help improve bloating!
That being said, a Low-FODMAP diet is a therapeutic diet and should only be used for a limited time! It is not a long-term solution, but rather a helpful tool to identify and manage trigger foods temporarily while working towards a sustainable plan to prevent bloating.
Foods To Relieve Bloating!
1. Ginger
Adding ginger into your diet supports gut motility by helping empty the stomach faster, reducing the chance of gas buildup. Ginger also contains antioxidants that help to combat oxidative stress and reduce inflammation.
2. Fennel
Fennel oil is anti-inflammatory, antibacterial, antifungal, and an antioxidant — all crucial for fostering a healthy gut microbiome. Additionally, fennel oil has been shown to relax intestinal muscles, reducing the effects of bloating.
3. Pineapple
This juicy fruit contains a lot of water, which is necessary for hydration and healthy gut motility. It also contains enzymes (like bromelain) beneficial for breaking down proteins and fibers, protecting the gut from harmful bacteria, and reducing inflammation.
4. Spearmint And Peppermint
Known for their gut-soothing properties, drinking caffeine-free peppermint or spearmint tea can help aid digestion and ease symptoms of indigestion, gas, and bloating.
When To See A Doctor For Bloating?
Occasional bloating, while uncomfortable, usually resolves on its own. However, persistent bloating accompanied by changes in weight, severe abdominal pain, vomiting, diarrhea, or constipation are important signs that should not be ignored!
If you’re experiencing symptoms that don’t go away, working with a gastroenterologist is essential — The trick is finding the right one! Unfortunately, many patients find themselves with practitioners who do not properly assess the underlying cause of bloating, which can exacerbate symptoms.
At ISAIH Natural Medicine, we believe in testing, not guessing! We are committed to thoroughly diagnosing the issue using a variety of tools, such as imaging to detect intestinal blockages, blood tests to check for hormonal imbalances, stool tests to identify infections or the presence of blood, and breath tests to determine the types of gasses being produced in the intestine. If you’re looking to beat the bloat for good, schedule an appointment today!
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