top of page
Search
Natalie

How to beat the b l o a t

Updated: Oct 7, 2020

Have you ever experienced…


Abdominal pain. Diarrhoea or Constipation. Uncomfortably full feels- hellllo food baby. Tightness. Gassy (it was the dog, I swear). Not feeling cute in tight clothes- or reluctant to even put them on. Bloating makes you feel heavy, frumpy and gross.

It’s a complete party pooper and tbh a straight up pain in the… TUMMY! (gotcha).

But it’s also totally normal, and manageable once you know why it might be happening and what you can do to help. You’ll be pleased to know that unlike Miley, it CAN be tamed.


So, what is it?

Bloating is a sensation that makes the abdomen look and feel larger than normal. It is usually caused by food intolerances (dairy, fatty or fried foods are common culprits), trapped air in the digestive system (that is either produced by gut bacteria, or unintentionally swallowed whilst eating or drinking), a disturbance in the balance of bacteria that helps digest food (leading to an increase in harmful bacteria present in the small intestine known as small intestinal bacterial overgrowth or SIBO) or water retention (when your body retains water due to consuming high amounts of salt, hormonal factors or issues with the urinary system, liver and kidneys).


Despite where the pain feels like it’s coming from, it’s actually NOT your stomach to blame. The areas where we identify bloating are in fact the small and large intestines- say whaaa?! No, really!

These organs absorb the nutrients our bodies need from food, excrete what we don’t need and can expand in the process of doing what they do. Thanks a LOT, you two.

But it does makes sense that a little bloat appears around your belly when your body is workin’. Gas and occasional bloating are just a normal part of the digestive process and are not always cause for concern. There are however some factors that can worsen the symptoms and make them more problematic.

Ok, so what causes it?

Gum chewing, gulping foods, drinking too quickly and even talking while eating can cause us to swallow air. Bulky, dense foods not chewed into small enough pieces increase swallowed air and typically contain oxygen, nitrogen and carbon dioxide that can cause bloating and gas.


It won’t surprise you that tummy troubles can also be worsened by nervousness and stress. There are nerves up and down the GI tract and those who are facing mental or emotional hardship can develop spasms in the colon leading to abdominal discomfort, gas, diarrhoea, or constipation. Deep breathing, counselling, exercise or changes to daily stressful situations can help reduce these symptoms and have a hugely positive effect on digestive health.


Generally speaking, females are also more likely to experience bloating compared to males. This is due to the variation in female reproductive hormones throughout the menstrual cycle and after menopause that influence the gut. Of course, period time in general is a huge culprit in itself. If you deal with PMS bloating, you know your period is coming when your jeans go from fitting perfectly fine to MEGA tight literally within 24 hours. This is due to water retention- a classic pre-period symptom that can leave you feeling seriously off.


What should you steer clear of?

It’s no secret that a diet high in fast foods and soft drink isn’t an ideal one. Unfortunately, it’s a recipe for puffiness and directly affects digestive health and function by causing your bowel movements to slow right down. Processed meats, carbonated drinks, overly spicy, high salt and fried foods can all reduce the ability for your poor intestines to move food through the digestive tract and bacteria to break down undigested food, resulting in increased hydrogen, carbon dioxide, and methane production in the colon. The excess sodium also causes fluid retention as a diet high in salt affects the kidneys’ ability to rid the body of fluid and waste, and if this bodily process cannot function properly you can just about bet that the bloat will follow.


The good news?

There are many gut-loving foods and super easy strategies you can implement to stop the bloaty belly in its tracks. Bye felicia.


Simple lifestyle adjustments such as eating slowly, consuming smaller, more frequent meals, chewing foods well, making sure you sit up straight after meals and even taking a leisurely stroll after eating can all assist in making sure food goes down the right way to promote a bloat-free zone.


Diet also plays a huge part in all things gut and digestive. It can often be the answer to many health issues including skin, mental health, physical performance and overall wellbeing. There are many ‘green light’ foods that need some serious credit for how important they are, and what they can do for your bod.

Let’s get familiar with some of them!


Peppermint

Peppermint has been used as a digestive aid for hundreds of years as it contains active ingredients menthol and menthone, which have antispasmodic, anaesthetic and digestive properties. Peppermint also stimulates the secretion of gastric juices and bile to help expel gas and support the digestive track, making it a perfect solution to beat the bloat. Try a cup of naturally caffeine-free Peppermint tea, or even an oil blend to apply topically such as our very own Ovar(ease) drops that contain the pure essence of the beautiful green leaves.


Drink water with Lemon

We know that drinking more water in general improves digestion, and if adding a tasty tang of Lemon encourages you to drink more, then it really is a win win! When you don’t have enough water in your system, your body holds onto whatever precious H2O it can savour (water retention at it again!) plus it can make you constipated. Lemon can help as a bloating remedy because Lemon juice contains Potassium and is also thought to stimulate the bile in your liver that helps you digest food. Try adding a wedge to your hot tea (Chamomile is a great option) or popping those wedges in the freezer for a tasty ice block in your drink bottle on a hot day.

Just a little spice

The power of Turmeric to relieve bloating comes from the active ingredient Curcumin, a fat-soluble and anti-inflammatory antioxidant that gives Turmeric its vibrant yellow-orange colour. Similarly, Ginger is also an anti-inflammatory and helps speed digestion so that your stomach empties faster and gases or food can move more quickly into your small intestine. Unsure how to incorporate these two? They can be added to many flavoursome dishes, but for a quick fix, try a Turmeric latte: Mix around 200mls of plant milk with ¼ tsp of Turmeric, a dash of Cinnamon and an even smaller sprinkling of Ginger if you’re feeling adventurous. Heat for around 2 minutes and finally stir in a drop of honey or your sweetener of choice.


Eat more Potassium

Potassium is another great bloating remedy, as it helps both your kidneys flush out excess salt and your body maintain fluid balance. Bananas, leafy greens, legumes, and avocados are excellent sources of Potassium- as if you need another excuse to eat Avo.*drools*


Beans need a mention.

Beans have a reputation for increasing flatulence due to the presence of their indigestible carbohydrates. However, if beans are a must have in your diet, try soaking them in water overnight before cooking. This leaches out the sugars in beans that are responsible for gas production.


Probiotics

Probiotics are live microorganisms or "good" bacteria similar to the bacteria found in the human gut that help aid digestion and reduce excessive gas. They're available as dietary supplements from any good chemist and can also be found naturally in a number of foods including Yogurt- make sure you check the labels and choose yogurts that are full of good-for-your-gut live bacteria, Tempeh- similar to Tofu and Kombucha- a tasty fermented tea (kinda like the nice version of soft drink) that’s full of probiotics and healthy gut-loving bacteria. A must-try if you haven’t already that you can find at your local supermarket!

Exercise

I know I know- the thought of exercising when you’re feeling all sorts of yuck does NOT sound appealing, but it really can do your tummy troubles a world of good. Exercise keeps things in your gastrointestinal system moving and regular, making it a great bloat-fighter to keep up regularly. It can be especially beneficial for bloating triggered by PMS as it boosts the production of hormones that normally take a dip right before your period. Aim for at least 30 minutes of moderate to vigorous activity daily, or at least most days of the week.


Magnesium

Magnesium is a naturally occurring mineral found in the human body that plays a vital role in over 300 bodily functions. It is also an electrolyte, meaning it can help regulate the balance of fluids in your system. Spraying magnesium into sore muscles or a bloated core will relax both your nervous & muscular system and work to ease belly cramps, tension and soreness. It can also be used on your lower back, the tops of your feet and down the back of your legs about 15-20 minutes before bedtime to promote a restful night's sleep. Check out our Sleepy mama Magnesium sleep spray or Muscle recovery Magnesium spray if you’re yet to experience the Mag-magic for yourself.

Sleep

Getting a good night’s sleep impacts every aspect of both physical and mental wellness and is a key factor when it comes to gut health. Without sleep, the body produces more inflammatory hormones and craves sugar, fast and fatty foods that you’re better to avoid. This can all result in harm to the digestive system as sugar feeds bacteria and also encourages inflammation, which we know causes pain and bloating. Lack of sleep results in both general energy and digestion running low, which can then lead to the likelihood of gas, bloating and constipation. It’s fair to say sleep makes literally everything better! Even if you feel sleep isn’t the primary cause of your digestive troubles, rest assured getting more sleep will only help you recover faster. If sleep isn't something that comes easy to you, check out our very own #dreamcatcher in a bottle Dreamer Pillow spray Night-time tip: try sleeping with a pillow between your legs as it allows your body to stay straight instead of your hips and lower back getting pulled out of line.

The takeaway

Remember, you’re only human. Occasional gas, abdominal discomfort and bloating is a totally normal part of life and not always cause for concern. It’s just bloody annoying. Basic health habits and changes particularly in diet and eating behaviours such as not eating too much too quickly, avoiding fatty, fried or overly spicy foods can help remedy the situation. Look towards a diet with plenty of water, potassium rich foods, fresh herbs and berries. Make sure to exercise regularly and catch up on some well-earned Zzz’s.

Did you enjoy this article? Pop your email in the subscribe form below to receive one every month straight to your inbox!


Want to try (literally) a little bit of everything? Our Sample pack has you sorted!


318 views0 comments

Recent Posts

See All

Comentários


Post: Blog2_Post
bottom of page