In this article I will only talk about a temporary bloating, caused by food or hormonal phase (women period). But if you are experiencing bloating for long periods you need to consult with your doctor.
This isn’t a topic I thought I would talk about one day because I barely had that problem before. But since I live in Florida, I have noticed that I am experiencing this issue more often, probably because the food composition is less healthy than in Europe.
First of all, bloating is not a severe health condition if it last only for a day or two. You will feel super uncomfortable in your clothes and you belly will be bigger than usual. You can be bloated for various reasons :
- An excess of salt in your food (added in extremely high quantities in processed foods).
- Too much carbs in one day (or one meal), particularly the simple carbs such as white pasta/bread, chemical drinks, sugar treats.
- You are eating too much: your stomach has the flexibility to grow bigger. But if you try to stuff it too much, you are most likely to end up with a baby food bump.
- Sodas and sparkling beverages fill your stomach with gaz and it take time to evacuate it.
- You have constipation: it can be caused by your food, your drinks, a lot of stress or other health conditions. If it persists more than a couple of days, call your doctor to check if you need a prescription.
- Dairy products: I know they kind are the devil in USA with gluten products. The farming processes are way more chemicals than in Europe so yes, you can develop an intolerance to dairy products.
- And this one is for all women out there (you know what I am going to talk about): periods ! As if we didn’t had enough inconveniences in our body this time of the month, bloating can be one more in the list. Personally the two first days of my period I get so bloated it looks like I am 3 months pregnant and I can’t put on some pants…
Here are 10 ways to help you reduce bloating :
- Eat slowly, not too much food and stop before you feel full.
- Increase your organic food intake, cook as much as you can and avoid processed foods.
- Reduce your salt consumption.
- Water is the only beverage your body actually NEED. The rest is really just for pleasure so keep the consumption of other liquids to the minimum.
- Add complex carbs to your menu: fruits, vegetables and whole grains products.
- If you think you might be intolerant to dairy products you can stop them for a couple of weeks to see how you feel and then adjust.
- During your period, drink more water and avoid processed foods and chemical drinks. Exercise can also help reducing the discomfort.
- Avoid chewing gums : you bring on to your belly a lot of swallowing air.
- No more than 2 or 3 sugar-free products : they contain sugar alcohol !
- Avoid certain kind of foods such as beans and lentils : they are high-fiber foods that make some people produce a lot of gas.
On my side the biggest changes I had to make was to purely not eat any American dairy product even though I still eat my imported French brie (thank you WholeFoods).
Also, I am making a huge effort to take time to eat my meals slowly. Being on the go all the time and eating too fast was one of the worst thing for me.
I hope this can help and if you know some other helpful tricks let me know !