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Despite what the supermarket magazines will have you believe, bloating & gas are a NORMAL part of the digestive process!
In fact, the average human farts (super scientific term) 15-20 times per day!
Though a bloated belly may not be an ideal complement to your bikini bod, it's not time to pick up a drugstore food sensitivity test.
Abdominal pressure, some tightness, distention, rumbling, gurgling, farting, & burping...all are normal parts of digestion.
When you eat, the body works to break down food into pieces small enough to pass through the intestines.
As carbohydrates break down, fiber ferments in the gut, releasing gas, and causing the stomach to expand for a temporary period of time.
Factors That Can Increase Bloating:
Eating too quickly
Not chewing thoroughly
Oversized portions
Carbonated beverages
Not enough fiber in diet
Not enough water
Stress
Smoking
Probiotics
Eating close to bedtime
Irregular bowel movements
Foods That Can Increase Bloating/Gas
Beans, legumes
Cruciferous veggies (broccoli, cauliflower, kale, brussel sprouts, cabbage)
Chia & flax seeds
Other fiber-rich foods
Note - these foods provide health benefits beyond the annoyance of bloating, don't
rush to eliminate them from your diet!
Fatty foods
Sugar alcohols/artificial sweeteners
Bloating Can Be Relieved By:
Having a bowel movement
Passing gas
Drinking warm beverages
Waiting for it to pass
Stretching
Exercise
Certain conditions like IBS, IBD, food intolerances, celiac, PCOS, & acid reflux may be behind bloating and gas.
Here's when bloating may not be "normal" and time to chat with a physician or dietitian:
When these symptoms are accompanied by nausea, vomiting, diarrhea, painful bowel movements, dizziness, blood in the stool, or constipation.
Bottomline:
Every body bloats.
Every body farts.
Learn to love your body and all the amazing things it does for you! Nourish it with whole foods, fiber, fruits, veggies, & plenty of water to keep things movin' and groovin'!
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