Don’t Bloat! 4 Ways to Prevent the Puff
BY BETHANY HEITMAN
A tight, puffed-out belly—um, no thank you! This type of bloating can range from being mildly uncomfortable to being downright painful. And, while it usually goes away after a while, it can be a recurring issue for many. Plus it’s totally fine not to love the way it looks, either.
Wondering what causes this pesky problem? The most common cause is intestinal gas. However, it can also be caused by digestive issues. In fact, it can be triggered by something as simple as eating too much, too fast or a food intolerance. Oh, and many women also experience bloating in conjunction with their menstrual cycle. Fun. Insert sarcasm here.
Thankfully, there are a number of science-backed things you can do to cut back on bloat—or, even better, prevent it from happening in the first place. Here, some of the best strategies out there.
Photo by Malik Skydsgaard
Cut Back On Carbs
Ready to get science-y? If your bloating is caused by gas, a carb-heavy diet could be to blame. This is because when your gut bacteria digests carbs (a process called fermentation), it can create excess gas. Carbs can also make you retain water, which will add to that swollen feeling.
Try to seriously limit things with refined white flour (like pasta and breads) and sugary cereals and pastries.
While we’re talking carbs, it’s worth noting that bloating can also be caused by a gluten intolerance. When you're sensitive to gluten, it causes inflammation in your intestines and will leave you feeling uncomfortable. If this is the case, you may need to cut it out completely—even a few nibbles on a cracker or bagel can puff you right up.
Load Up on Water
You probably don’t need us to tell you how important it is to drink water. But what you may not realize is that it can really help de-bloat. Water increases motility in your digestive tract, preventing things from getting compacted or too hard (yes, we’re talking about constipation here).
Another way water helps: Salt and bloating go hand in hand. So, if you eat a sodium-filled meal you will definitely feel it—salt makes you retain water. Drinking even more water can help you flush out all the salt and reduce the bloat. In terms of how much water you should be drinking, the general thinking is that women should drink 2.7 liters of water a day and men should drink 3.7 liters.
Photo by Angelina Litvin
Reduce Your Lactose Intake
Lactose is a sugar that is found in milk. In order to break down lactose, your body produces an enzyme called lactase. However, as we age, we produce less and less lactase. The result is that many adults become intolerant to lactose. And, when this happens, consuming lactose can lead to bloating.
If you think this may be what’s going on with you, cut back out the amount of lactose you consume and see if it helps. You may not even need to cut it out completely. At FÖRENA we swap in oat milk in for our lattes and creamers and we truly feel the difference! There are also certain dairy products that are lower in lactose than others—like greek yogurt and aged cheeses. Plus, there are plenty of lactose-free dairy products on the market that allow you to reap the benefits of dairy (hello, calcium!) without the bloating consequences.
Don’t Skip Those Workouts
Yup, another benefit of working out. Getting your body moving daily can help diminish bloat for a variety of reasons. First, being physically active helps keep your bowels moving regularly—so you won’t get constipated. Plus, your stomach muscles are what help move gas through your system. So, strengthening your core can actually prevent you from getting gassy.
Oh, and if you already are bloated—working out can help get rid of it. Yoga and pilates have been found to be particularly helpful. That’s because both focus on deep breathing, which activates your parasympathetic nervous system. When this system is activated, your body is more able to relax—which, in turn, aids with digestion.
Bethany Heitman, Contributor