Balloons are great for birthday parties, weddings, and retirement celebrations, but feeling like you have one in your stomach is not a pleasant experience.
Dealing with stomach bloating can be uncomfortable and frustrating. Whether it's a result of certain foods, digestive issues, or lifestyle factors, bloating can impact your quality of life.
However, by understanding its physiology and addressing common causes, you can take control of your digestive health, find relief from bloating, and prevent future occurrences.
Get ready to bid farewell to that bloated belly and regain your comfort!
What Is Bloating?
Bloating occurs when your abdomen feels distended, tight, and full, according to Johns Hopkins Medicine. It’s often accompanied by excessive gas production or retention.
The sensation is caused by the accumulation of gas or fluid in the digestive system, leading to abdominal discomfort and an inflated appearance. Understanding the underlying factors that contribute to bloating is crucial for effective management.
What Causes Bloating?
Stomach bloating most commonly occurs after eating, due to problems digesting certain foods. The most common offenders are foods high in fat and salt, such as fast food, and those containing lactose, eggs, or wheat.
If you're strictly adhering to Dr. Sebi's Nutritional Guide, this shouldn't be a problem. Let's explore other reasons for your abdominal discomfort:
Eating Too Much at a Time
Have you ever been afraid that the last button on your pants is going to pop after eating dinner? If you're feeling like this every day, you should consider eating smaller meals to avoid unnecessary discomfort at the end. You can try to make smaller, more frequent meals throughout the day, instead of three larger ones.
Dr. Sebi's Triple Berry Smoothie can be a great way to start your day or have as a light, soothing afternoon snack.
Swallowing Too Much Air
There are two sources of gas in the digestive system: one is gas produced by the bacteria that live in the gut, and the other is air or gas that is swallowed when you eat or drink. While swallowing a certain amount of air is perfectly normal, you definitely want to keep it to a minimum to avoid the side effects.
Avoid stress-eating, eating while you're in a hurry, drinking beverages through a straw and chewing gum throughout the day. If you feel anxious, try drinking a cup of Dr. Sebi's Stress Relief Herbal Tea. Made with chamomile, it will not only calm your nerves but also provide relief to your stomach troubles, as it is a mild anti-inflammatory.
Not Chewing Food Properly
If you don't chew your food properly, your digestive system won't be able to break it down. Undigested food takes more space in your stomach than digested food and creates bloating, thus slowing down the entire digestive process.
Chewing your food better can have a two-fold effect: It reduces the amount of air you swallow with the food (a cause of bloating), and it also makes you eat slower, which is linked to reduced food intake and smaller portions. So don't "gobble" up your meals, take your time to savor it and chew each bite!
Not Drinking Enough Water
Not staying hydrated can cause bloating in two ways. One, it can cause constipation, which exacerbates the symptoms of bloating, and two, it can cause your body to retain fluids, which can lead to abdominal distention.
As Dr. Sebi stated, a gallon of fresh spring water every day is the way to go.
Eating Too Much Fiber
Switching your regular diet to one that is based on fruits and vegetables can be a little rough on your stomach while your body adjusts to the increased amount of fiber. Don't give up! If you're feeling discomfort since starting your new, healthy path, try easing yourself into it by incorporating more smoothies, soups, and other easier-to-digest foods.
Other Causes of Bloating
- Gas and Indigestion: Certain foods — such as beans, lentils, and cruciferous vegetables — and carbonated drinks can cause gas production during digestion.
- Food Intolerances: Intolerances to lactose, fructose, or gluten can result in bloating and other digestive symptoms.
- Digestive Disorders: Conditions like irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), and inflammatory bowel disease (IBD) can contribute to chronic bloating, according to a March 2017 article in Gut and Liver.
- Hormonal Changes: Women may experience bloating due to hormonal fluctuations during their menstrual cycle.
How to Alleviate and Prevent Bloating
- Eat Mindfully: Slow down and chew your food thoroughly to aid digestion and reduce the risk of swallowing excess air. Avoid overeating by paying attention to your body's hunger and fullness cues.
- Identify Trigger Foods: Keep a food diary to identify foods that consistently cause bloating or discomfort. Common triggers include high-fat foods, carbonated beverages, artificial sweeteners, and certain fruits and vegetables. Minimize or eliminate these foods from your diet if they consistently cause bloating — and replace them with ones recommended by Dr. Sebi.
- Stay Hydrated: Dr. Sebi recommends drinking one gallon of spring water throughout the day to promote regular bowel movements and prevent constipation, a common cause of bloating. Try this anti-bloat smoothie recipe.
- Sip Some Tea: The best teas for bloating include ginger, chamomile, and cuachalalate.
- Be Mindful of FODMAPs: FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) are specific types of carbohydrates that some people are sensitive to, according to Monash University. These include wheat, garlic, legumes/pulses, milk, soft cheeses, yogurts, honey, artificial sweeteners, and high-fructose corn syrups.
- Manage Stress: Stress can disrupt digestion and contribute to bloating. Incorporate stress-reducing techniques into your daily routine, such as meditation, yoga, or deep breathing exercises.
- Stay Physically Active: Engage in regular exercise to promote healthy digestion and prevent constipation. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Seek Professional Guidance: If bloating persists or is accompanied by severe pain, changes in bowel habits, or other concerning symptoms, consult a healthcare professional to rule out underlying digestive disorders or medical conditions.
