5 Tips to Beat Bloated Bellies

A Bloated stomach can also lead to other issues besides the physical appearance of a bigger belly. Other common side effects from bloating can be:
Distended stomach, chronic fatigue, headache, bad skin, brain fog, malnutrition, bad breath, painful cramping, anxiety, depression and many more.

So the question is, why do some people get bloated stomachs even when they are in relatively good shape?

There are several reasons behind this, and in this blog I hope to share some knowledge to help you fight your bloat.

1. Food Intolerances and Gut inflammation

This is the number one thing you should first look into if you have noticed extra bloating in your belly. Food intolerances and allergies are extremely common, and sometimes our clients do not even realize that their body may not actually agree with certain foods they are consuming for whatever reason.

I suggest starting with eliminating the common trigger foods that can cause bloating.

These types of foods can include: Broccoli, Cabbage, Beans, Artificial sweetener, Dairy, Refined and Natural sugar (especially Apples), Chewing Gum, Beans, Lentils, Brussels Sprouts, Fizzy Drinks, Chocolate, Legumes, Caffeine, Wheat & some Grains, Onion, some Spices, Barley and Rye.

While it is important to understand we must not eliminate any food group completely for a long period of time (as this can actually cause an intolerance in itself), taking these foods out of your diet for a good 3 weeks can help establish if any of these foods are triggering your bloat.

After three weeks with a diet free of these common bloat causing foods, keep a food diary and try slowly putting them back in one at a time, and noting each day how you feel your bloating is. You may just notice one food (or more) that your body doesn’t like, and BOOM – you know to stay away from it!
If you want a faster option, there are several Naturopathic tests that claim can help you establish a potential intolerance quicker.

When we eat a food that our body does not particularly agree with, this can cause irritation and inflammation within our Gut, and cause our Gut Flora to become imbalanced and result in bloating. Also remember eating too much food in one sitting can be too much for our bodies to digest at once and also cause a distended stomach, so try to keep your portion sizes a little smaller.

So make sure you rule out any potential foods causing bloating first of all.

2. Hormonal Issues

There are many different hormones that can actually play a part in bloating. If you find bloating is more common around the time you are pregnant, on your period or going through menopause; this is normal. Also, it is important to note if you are on a contraceptive pill that this potentially could be the cause, so take note if you felt any different while starting this and consult your Doctor if you have any concerns.

It is also important to speak to your GP if you have signs showing of PCOS (Polycystic Ovary Syndrome), or Endrementriosis.

Our Gut is actually responsible for many things in our bodies, and sometimes if we are showing signs of abnormal bloating this can be caused from deeper issues such as a rise in our stress hormone Cortisol, or even Anxiety and Depression.

Try to hold a more relaxed lifestyle, or talk to your health care professional if you think you have one of these issues because learning to deal with it may reduce the unpleasant symptoms in your stomach too.

3. Underlying Gastro Problems

Going even deeper into other potential causes, you may have a specific Gastro problem that will need further investigation by a specialist. If your GP thinks you need further diagnosis, he/she will refer you on.

SIBO (Small intestinal bacteria overgrowth), IBS (Irritable Bowl Syndrome), IBD (Inflammatory Bowel Disease), PCOS (Polycystic Ovary Syndrome), GERD or Acid Reflux, Leaky Gut, Gallstones, Bacterial infection (or Stomach Bug), Worms, Celiac Disease (Gluten Intolerance), Pancreas problems (Acute Pancreitis or a lack of digestive enzymes), Candida (Yeast Infection), a lack of Bile Salts or even Stomach Cancer are some other issues that may need to be considered.

Seeing a specialist can be a long and sometimes expensive route to take, but it is worth it if any other side effects are risking your quality of life daily.

4. Water Retention

Holding water can make us feel bloated and full. It is important to remember that we do hold a lot of water in our fat; so reducing our body fat can help with this issue.

Remember to constantly drink water through out the day to stay hydrated and not let our bodies go into survival mode and start to retain it. A minimum of 2-3 liters per day is recommended.

That time of month, foods with preservatives or nasty’s can also result in us holding more water than normal. Eliminating the things that can cause us to hold more water, and flushing out toxins by drinking more, having a sauna and physical exercise can help get rid of the retention faster.

5. Excess Belly Fat

Sometimes, it is as simple as us having a bit of extra body fat to loose to make us feel less bloated.

Remember that water is stored within our fat cells, so the more fat we have, the more water we store, and therefore the more bloated we feel. Sometimes getting a little leaner can help us feel less bloated quickly.

Also, loosing belly fat goes hand In hand with eating cleaner (which results in less inflammatory and less water retentive foods), and more physical exercise (which results in better blood flow, more elimination of held water, and natural happy endorphins) which all go hand in hand with reducing bloating!

So make sure you are living a clean, non-toxic, healthy lifestyle.

Jade’s top Natural Remedies to help fight the Bloat:

  • Concentrated Aloe Vera juice
  • Charcoal Supplements
  • Probiotics (Good Bacteria)
  • Glutamine (Gut Repair)
  • Fish oil (Reduce Inflammation)
  • Peppermint, Ginger and Fennel Tea
  • Turmeric (Reduce Inflammation)
  • Fermented Coconut Kefir and Chicken Broth
  • Fiber (Helps move stool, less risk of constipation)
  • Digestive enzymes (Can help smooth digestive system and reduce food fermenting)
  • Drinking plenty of water

I hope these quick 5 tips have helped you understand a little more about what may or may not be causing your bloat!

Remember if you have any concerns at all, or before trying any medication or supplement, you must consult your GP first to see if this is ok for you.

By Jade Mackinnon
 

I found my love for health and fitness some 6 years ago. Since entering my first body building show and earning my IFBB Pro Card, it has become not only my profession but my passion. I now seek to help change woman’s lives for the better. To help open girls eyes to the incredible mental and physical benefits lifting weights and keeping in good shape contributes to everyday life.

If you are interested in any other services or help including Personalised Nutrition and Training plans, check out my website or email info@jademackinnon.com for more information!