Why You Bloat Every Day and How to Stop It
Why You Bloat Every Day and How to Stop It
Disclaimer: This is not an exclusive list of all potential causes of bloating, but it covers some common and often overlooked reasons.
In today's world, there's an overwhelming amount of information online about bloating, and much of it is misleading. Social media is filled with people touting the latest "miracle" gut drinks or supplements, promising to banish bloat instantly. While bloating is a common issue, it's important to understand that it is not normal. Persistent bloating can indicate underlying issues that need addressing. The good news is, you don't need to splurge on expensive, trendy products to find relief.
Understanding the real causes of bloating and making simple, effective changes to your lifestyle and diet can make a world of difference. In this post, we'll explore some common reasons why you might be experiencing daily bloating and offer practical tips to help you feel better without falling for the hype. Let's dive into the everyday factors that could be contributing to your bloating and how you can tackle them for a happier, healthier gut.
Not Enough Fibre
A diet low in fibre can lead to irregular bowel movements and bloating. Fibre adds bulk to stool and helps it pass through your digestive system efficiently. Without sufficient fibre, your digestion slows down, leading to gas and bloating. To increase your fibre intake, incorporate more whole grains, fruits, vegetables, and legumes into your meals.
Too Much Fibre
While fibre is essential, too much of it, especially suddenly, can also cause bloating. Overloading on high-fibre foods can overwhelm your digestive system, leading to gas and discomfort. If you’re increasing your fibre intake, do it gradually and ensure you drink plenty of water to help your body adjust.
Not Enough Water
Dehydration can exacerbate bloating. Water is crucial for digestion, and not drinking enough can slow down your digestive process, leading to constipation and bloating. Aim for at least eight glasses of water a day, and remember that your fluid needs might be higher if you're active or live in a hot climate.
Stress
Stress affects your entire body, including your digestive system. When you’re stressed, your body releases hormones that can slow digestion, causing bloating and discomfort. Finding ways to manage stress, such as through meditation, exercise, or talking to a therapist, can help alleviate digestive issues.
Fizzy Drinks
Carbonated beverages are a common culprit for bloating. The bubbles in these drinks are gas, which can get trapped in your digestive system, causing bloating. To reduce this effect, try to limit your intake of fizzy drinks and opt for still water or herbal teas instead.
Food Intolerances
Food intolerances, such as lactose or gluten intolerance, can lead to significant bloating and discomfort. If you suspect that certain foods might be causing your bloating, consider keeping a food diary to track what you eat and how you feel afterward. An elimination diet or consulting with a healthcare professional can help you identify and manage these intolerances.
Zinc Deficiency
A deficiency in zinc can manifest in various symptoms, including bloating after meals, skin problems, disturbed sleep, intolerance to stress, low libido, and memory problems. Zinc is vital for many bodily functions, including digestion. To prevent zinc deficiency, include zinc-rich foods in your diet, such as meat, shellfish, legumes, seeds, nuts, and dairy.
Magnesium Deficiency
Like zinc, magnesium plays a crucial role in digestion. A deficiency can lead to constipation and bloating. Magnesium helps to relax muscles, including those in the digestive tract, aiding in regular bowel movements. Ensure you get enough magnesium by eating leafy green vegetables, nuts, seeds, and whole grains.
Chewing Gum
Chewing gum can cause you to swallow excess air, which leads to bloating. Additionally, many sugar-free gums contain artificial sweeteners that can be hard to digest, further contributing to bloating. If you’re a frequent gum chewer and experience bloating, try cutting back or eliminating gum to see if your symptoms improve.
Introducing RESTORE: The Gut & Skin Health Program
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1 x Mentoring Call Weekly: Personalised guidance to keep you on track.
5 Live Group Training Calls with Rachel: Engage with live calls, all recorded if you can't attend live.
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Email Support with Rachel: Weekly email access to get your specific questions answered.
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Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
Here I share healthy recipe ideas, training plans, and nutrition & wellness advice you need to know.
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While we make every effort to make sure the information in this website is accurate and informative, the information does not take the place of medical advice.