Your jeans fit just a few days ago, but now they will barely zip. Your stomach is round and swollen. You’re feeling uncomfortable and may have pain in your abdomen, excessive gas, or constipation. You are BLOATED. Why is that happening and what can you do about it?
Bloating is very common and affects men and women alike. An accumulation of liquids and intestinal gas is a sign that what you are putting into your body is not being properly digested and can increase the size of your abdomen by up to 3 inches. Causes may include:
- Poor dietary choices
- Poor eating habits
- Lack of healthy bacteria in your gut
- Hormonal shifts, like PMS
- Food intolerances or sensitivities – Lactose and gluten intolerance have risen significantly over the past decade. If you suspect that you suffer from a food intolerance, it is advisable to seek the help of a registered dietitian to prevent any nutritional deficiencies.
- Certain medical conditions like irritable bowel syndrome (IBS), bowel obstruction, or acid reflux disease
- Certain medications – Be sure to check the side effects of any medications that you may be taking on a regular basis as some may slow digestion increasing constipation and gas.
If a distended belly is an occasional problem that you are ready to conquer, get ready to battle your bloating with the 
simple changes below.
Limit the air you swallow.
Too much ingested air can be a large contributor to your bloating. Excess air can come from carbonated beverages, eating too quickly, and artificial sweeteners. Cut back on the soda, take time to chew and enjoy your meals, and avoid artificial sweeteners which your body cannot break down.
Drink water, water, water.
Consume ½ your body weight in ounces of water per day. (For example, a person weighing 130lbs. should drink 65oz of water per day or about 8 cups.) Water aids in digestion and the elimination of waste products from your body. Without enough water, food lingers longer in your digestive tract causing gas, bloating and constipation. You will be amazed at how great you feel and look if you trade your soda in for water.
Increase fresh fruits and vegetables.
Take advantage of all the fresh produce in season. Whole fruits and vegetables are full of fiber and water that keep things moving and prevent constipation. They are also packed with nutrients and enzymes that aid in the digestion process.
Be aware of gas forming foods.
Beans, broccoli, cauliflower, sprouts, and cabbage contain sugars that are more difficult for some people to digest. If you know that any of these foods make you bloated, eat smaller amounts, like a half cup serving, then gradually increase your portions. This will allow your body a chance to adjust to them.
Avoid processed foods.
Processed foods are generally low in fiber and nutrients and high in sugar and salt. While you probably know that too much salt causes water retention, you may not realize how much sodium is in the packaged foods in your home. In addition, all the sugar in your gut is a breeding ground for unhealthy bacteria to grow. This overgrowth of bad bacteria can cause all sorts of digestive problems and decrease the ability of your body to break down many carbohydrates, including healthy ones. Eliminating processed foods will help prevent foods from lingering in your gut and keep your tummy feeling terrific.
Increase good bacteria in your gut.
In contrast to the effect of processed foods on digestion, fermented foods contain living micro-organisms that promote the growth of healthy bacteria in your digestive tract. Increase fermented foods like: yogurt, kefir, miso, tempeh, kimchee, sauerkraut, and pickles. I also recommend a daily probiotic supplement which will help replenish and maintain the friendly bacteria in your gut. Good bacteria help you break down difficult to digest foods.
In most cases, you can beat the bloating without seeking the help of a professional. If your bloating does not cease after making the recommended changes above, it may be necessary to check with your doctor to see if you have a more serious medical condition.
