Belly Bloat Cause #: Eating Too Much Fiber
“Many women make drastic changes to their diet when it’s bikini season,” says Tamara Duker Freuman, R.D., a nutritionist in New York City who specializes in digestive disorders. “If you’re used to lower-fiber meals and you suddenly start eating a lot of fruit, salads, and bran cereals, you’re going to be significantly bloated.” That’s because you don’t have the right bacteria in your gut to help digest the increased amount of fiber. We all have trillions of bacteria in our intestines, which help us process the food that our stomach and intestines have a hard time breaking down, Dr. Quigley says. “When undigested food reaches your colon, bacteria feed on it and produce gas,” he explains. The type of bacteria that’s in your gut is determined in part by what you eat, and some sorts produce more gas than others. Without the right kind, fibrous foods, which are typically slower to digest, linger in the gut even longer, giving bacteria plenty of time to munch away and create gas. Not only that, but “everything from energy bars to yogurt is fortified with fiber these days,” says Joy Bauer, R.D., author of The Joy Fit Club: Cookbook, Diet Plan, and Inspiration. “It’s a problem because they typically contain large amounts of inulin, a fermentable fiber that may cause gas and bloating when consumed in large quantities.”
Why Is My Stomach Bloated
The most common cause of stomach pain and bloating is excess intestinal gas. If you get a bloated stomach after eating, it may be a digestive issue. It might be as simple as eating too much too fast, or you could have a food intolerance or other condition that causes gas and digestive contents to build up. Your menstrual cycle is another common cause of temporary bloating. Sometimes a bloated stomach can indicate a more serious medical condition.
How To Lose Your Belly Fat Fast By Controlling This One Simple Macronutrient
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Is Water Retention Bloat
Its a common mistake to call water retention bloat. These are actually two separate conditions but they do go hand in hand.
While bloat will have you rocking a food baby in the mirror, water retention makes your fingers, ankles, calves, and even your face swell up.
It seems counter-intuitive, but the main cause of water retention is dehydration. Your body responds to it by holding onto every single bit of water it can.
Sugars, refined carbs, alcohol, travel, and even stress can dehydrate you.
So that off-plan meal? Your stressful holiday gathering? Or how about that awkward work party that you coped with a few glasses of wine?
Yup, those will have every cell in your body crying out for water.
Sleep Your Way To Weight Loss
Finally, how much sleep are you getting at night? Is perimenopause robbing you of sleep by causing night sweats and making you wake up at odd hours of the night? Is your system still too wired at bedtime to get into sleep mode, or are you simply just not getting to bed early enough to get seven or eight hours of sleep?
A chronic sleep deficit whatever the cause can promote weight gain. This is because of the effects that sleep has on two hormones that regulate appetite. When you get enough sleep your body releases leptin, a hormone that controls appetite. Not enough sleep means a bigger release of ghrelin, a hormone that literally makes you crave junk food!
You may feel like you just have lousy self-discipline when in fact it’s your body chemistry that’s making it more difficult to eat healthy and to know when to stop. Whatever it takes, really try to make sure you get enough sleep at night.
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Ramp Up Your Cardio Exercise
You don’t have to be the next Usain Bolt in the making to enjoy some serious belly-slimming results from hitting the track from time to time. Even a moderate-rate jog a few times a week can blast through that belly fat in fact, a study conducted at Duke University Medical Center found that, over the course of an eight-month study, overweight adult study subjects who jogged 12 miles a week lost the most belly fat and burned 67 percent more calories than participants who did an equivalent amount of resistance exercise, or a combination of cardio and resistance work.
Add Some Acidic Foods
Don’t buy your tickets to Bonnaroo just yet the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry revealed that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40%.
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Don’t Multitask When Eating
“I’m almost never just eating a mealI’m also on my computer or watching television or scrolling through my phone,” admits Lindsey Metrus, Byrdie’s former managing editor. After a lifetime of bloat, she decided to try traditional Chinese medicine to ward off some of her discomfort. It turns out, the distraction was part of the problem. “Multitasking with some sort of digital distraction leads to overeating or scarfing down food hurriedly, which translates to poor digestion. It’s also one of the main reasons people face spleen qi deficiency,” according to Emma Suttie, D.Ac., AP.
Metrus continues, “I made it a point to enjoy as many meals as I could peacefully and undistracted, focusing on chewing each piece of food since breaking down foods before they get to the spleen means the spleen has less work to do.” Not only will chewing slowly encourage healthier digestion and, in turn, less bloat, but it will also speed up your metabolism .
How To Get Rid Of Bloating Fast
Weve all experienced bloating before. Its uncomfortable, often embarrassing and sometimes painful. While the occasional bout of bloating after a large meal will usually pass quickly and resolve itself, constantly feeling like youre bloated may not be normal.
If youre dealing with frequent bloating, youre in the right place. Lets discuss some of the most common causes of bloating and explore quick tips to reduce gas and find relief for belly bloat.
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Drinking Too Many Carbonated Bevvys
If youre a big club soda fan, and you find yourself bloated more often than not, you may have to lay off the fizzy drinks for a while. All those bubbles can make you feel puffy and uncomfortable.
Because these drinks are loaded with you guessed it gas and the consumption of gas bloats the digestive system, which can potentially cause discomfort and a distended stomach. If youve been guzzling sparkling water and wondering why your waistband is starting to feel uncomfortable, it may be time to switch to still water.
Ways To Get Rid Of Bloating According To Dietitians
Stocksy / Design by Dion Mills
Bloating happens to everyone. And while it’s not something you need to get rid of, if it’s causing you discomfort there are ways to find relief. In a perfect world, we’d all subscribe to a balanced diet filled with organic veggies, gluten-free grains like quinoa, and easily digestible proteins like chicken and fish. We’d trade in happy hour cocktails for water and manage to avoid any trace of fatty, salty foods. While a bit idealistic, this is what Charles Passler, DC, founder of Pure Change and nutritionist to celebrities like Bella Hadid and Adriana Lima, recommends for avoiding the common feeling of belly bloat altogether.
Fortunately, there are ways to combat belly bloat for quick relief from even the worst symptoms of this pesky digestive problem. We spoke to Passler and other health experts on how to get rid of bloating fast, so you can get back to your routine and feel your best.
Below, discover some common causes of bloatingplus 20 things to do the minute you feel bloated.
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Take An Epsom Salt Bath
Relaxing in any tub is always nice, and adding two cups of magnesium-rich Epsom salt may help deflate your belly more effectively Your skin also absorbs the mineral and electrolyte, magnesium, which can help reduce inflammation and may even reduce muscle cramps. Soaking in an Epsom salt bath for 20 minutes can help alleviate constipation as well, which is another cause of bloating.
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Will Ginger Help Reduce Bloating
Ginger has a long history of being used as a digestive aid.
The phenolic compounds in ginger stimulate the production of digestive enzymes.
Ginger also reduces inflammation and muscular tension within the gastrointestinal tract. This helps release trapped gas as well as relieve constipation.
Ginger tea is a great way to harness the power of ginger. The stronger the better. You can also add a knob of fresh ginger to your smoothie.
Switch To Sprouted Bread
While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.
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Drinks With High Sodium Levels
Shop bought vegetable juices and canned soups might be marketed as healthy, but this isnt always the case.
Theyre often packed with sodium which is a big offender when it comes to bloating.
While it still isnt understood why exactly sodium causes bloating, a contributing factor could be that it causes water retention.13
Try Out Compression Socks
Compression socks are tight stockings that apply gentle pressure to your legs and ankles. They work to boost circulation to the legs as well as promote lymphatic drainage and prevent blood from pooling in the veins. People tend to wear compression socks on long flights to help with blood flow. They’re also a lifesaver when it comes to reducing leg swelling and inflammation, not to mention a potential natural remedy for varicose veins.
It’s important to mention that some people may be more sensitive than others when it comes to retaining water. When it comes down to it, the exact reason you’re retaining water applies to you individually. What works for someone else might not be helpful to you, so use caution when it comes to hastily taking on a new trend, and consult a physician first.
- What foods make you bloat?
Water retention is often caused by eating too much salt, processed foods, and not drinking enough water. Corn, lentils, dairy, garlic, onions, soda, and non-nutritive sweeteners can also cause bloating. Even chewing gum can be a source of bloat, as it causes consumption of air.
- What should I eat when bloated?
Eating foods like celery, fennel, asparagus, lemon, and ginger can help relieve bloating.
- How long can bloat last?
After a meal, bloating can last for two hours or more. Eating the above foods can help speed up the process.
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Take Time To Meditate
The older, wiser, less-bendy sister of yoga, meditation is an amazing activity that people can reap major rewards from. A 2014 study in Eating Behaviorsfound that individuals who meditate are less likely to overeat or give in to emotional eatingand this is key if you want to stay on track with your anti-bloat plan over the next day. To get started, unroll a yoga mat or sit on a carpet in a sunny room and take five uninterrupted minutes thinking about something that you’re grateful for.
When Should I Be Worried About Abdominal Bloating
See your healthcare provider if your bloated stomach:
- Gets progressively worse.
- Persists for more than a week.
- Is persistently painful.
- Comes with symptoms of illness, such as fever, vomiting or bleeding.
A note from Cleveland Clinic
A bloated stomach is not a pleasant feeling. While its a common experience and usually temporary, you may become weary of the cycle. Spending a little focused attention on the problem to identify the cause can be well worthwhile. Try recording your symptoms and possible triggers in a journal. Note diet, hormonal and stress factors. When in doubt bring your notes to a specialist for professional guidance. The different factors that contribute to bloating can be complex and difficult to parse, but medical testing can help. As always, seek medical attention if your symptoms are persistent or severe.
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How To Get Rid Of Meno Belly With Exercise
The good news is that losing a meno belly doesnt require long, strenuous workouts. In fact, working out at too high an intensity can stress the body and trigger added cortisol production. The best forms of exercise for shedding meno belly fat are those that energize the body and work muscles at a more moderate level. Here are some exercises to try:
Walking. As simple as it gets, going for a brisk 20-30 minute walk on most days of the week is a cardio workout that relieves stress, gently works your muscles and lifts your aerobic output, helping you burn calories and belly fat. You can walk indoors on a treadmill, but try to get outside. Sunshines added Vitamin D boost helps your body maintain hormonal balance.
Yoga. Practicing yoga helps to calm your mind and reduce cortisol. Its also a great whole body exercise for core muscle toning and balance.
Swimming and water aerobics. If your knees and other joints tend to hurt during exercise, try swimming and water aerobics. The buoyancy of water takes pressure off your joints, giving you the ability to exercise without pain. Plus, the added resistance of water gives your workout more muscle-strengthening power.
With so many approaches to try, here’s the encouraging message: just because that meno belly fat hasn’t budged lately doesn’t mean that it won’t when you try a different approach!
|Want even more new ideas for stopping hormonal weight gain? Read our article: Demystifying perimenopausal weight gain.|