One of the most uncomfortable physical feelings ever… feeling bloated!
Before you can figure out how to beat the bloat, you need to try and pinpoint the reason you’re bloated.
Let’s talk about the 5 biggest reasons why you might be feeling bloated!
Reason #1 you’re bloated: volume of food
One of the easiest ways to feel bloated is after eating a huge meal- often feeling like you have a “food baby”.
When you eat past the point of fullness and start to feel stuffed, it takes time to digest & absorb the volume of food you just consumed. Feelings of bloat can last anywhere between 24-48 hours!
I used to be the queen of this back in the day when I was all about “cheat days”. I’d eat so much on Saturday each week that I was left bloated for a solid three days.
The reason it took a bit longer for me to no longer feel bloated is because the volume of food is one thing but I was eating really salty foods like chips & pizza on these cheat days.
Reason #2 you’re bloated: high amount of salt intake
High salt intake from processed foods increases water retention which also contributes to the feeling of bloat.
So I had two things going on here on my cheat days- the large volume of food and intake of high salty foods that left me feeling bloated for multiple days!
There is nothing wrong with enjoying salty foods like pizza & cheeseburgers in moderation but just know, the bloat you might feel after is because of water retention with high salt intake, not because you put on”fat” pounds after enjoying a fave food. 🙂
Reason #3 you’re bloated: food intolerances/allergies
When you eat food that does not agree with your body- foods that you are not able to digest or absorb because you might be intolerant or allergic to them, your body will try and get rid of that food and will do so by producing gas, bloating & diarrhea.
Some common foods that a lot of people are intolerant or allergic to include lactose found in dairy foods such as milk & yogurt, wheat, gluten, fish, eggs, and nuts.
If you think you might be sensitive to a particular food, I would recommend getting tested to make sure. Cutting out foods/food groups takes effort and can be hard, so make sure removing a particular food will give you relief before making the effort to do so!
Reason #4 you’re bloated: constipation
Oh yes, one of the most common reasons I see so many women feeling bloated.. constipation!
Anytime your bowel regularity is off, you’re likely going to be retaining water.
Stool is naturally accompanied by a lot of water so feeling constipated will lead to feeling bloated.
If you suffer from constipation, two quick tips for you-
- Drink more water throughout the day
- Eat more fiber!
Reason #5 you’re bloated: sugar-free craze
Sugar alcohols are a type of very sweet carbohydrate. They occur naturally in food and can also be processed and added to foods to increase their sweetness.
They are sweet BUT contain fewer calories than table sugar.
That’s why they are so widely used- they provide sweetness without sugar, a win-win for the peeps trying to cut sugar.
The problem with sugar alcohols is that your body can’t digest most of them so if they’re consumed in large portions, the body will produce gas, diarrhea, and bloating as a by-product of trying to break these sugar alcohols down.
Now this varies for each person. The amount of sugar alcohol the body can tolerate is individualized.
I’m going to talk more about sugar alcohols in next week’s post since there is so much to cover but for now, beware of sugar alcohols in foods like sugar-free gum, protein bars, pudding, frosting, ice cream, candy & jams.
It’s normal to feel some sort of bloating at some point throughout the week.
This is another reason the weight loss scale is not always accurate- bloating can make the scale appear higher in number when in reality, it’s likely water retention that’s the issue.
Just know, your body is trying hard to get you feeling great again so don’t stress about it, you will naturally be able to get rid of the bloat and it starts with pinpointing the underlying cause!