If you’ve ever woken up feeling like you’ve gained five pounds overnight, chances are you’ve blamed it on bloating. Bloating is defined as “the temporary sensation of fullness, often accompanied by abdominal distention.” It’s a common symptom that many people experience on a regular basis. And not only can it be uncomfortable, being bloated can affect your self confidence since it means you clothes may not fit as they should.
There are a variety of things that can cause it, from eating too much salt to drinking carbonated beverages. In fact, identifying the root of the problem is often the key to finding relief.
So what are some of the most common causes of bloating?
One – Consuming Carbonated Beverages
If you’ve ever wondered why your stomach feels so bloated after drinking a soda, it’s because carbonation causes gas to build up in your intestines. When you drink a carbonated beverage, the bubbles release carbon dioxide gas. This gas then enters your bloodstream and is carried to your lungs, where it is exhaled.
However, some of the gas doesn’t make it all the way to your lungs and instead gets trapped in your stomach. This can cause bloating, burping, and even abdominal pain. If you’re looking to avoid a bloated stomach, it might be best to stick to plain old water.
Two – Drinking Alcohol
Alcohol is a diuretic, which means that it causes the body to produce more urine. This can lead to dehydration, and dehydration is one of the main causes of bloating. Alcohol also irritates the lining of the stomach, which can make the stomach produce more acid. This can lead to indigestion and gas, both of which can contribute to bloating.
It can also cause inflammation in the digestive tract, which can lead to bloating and abdominal pain. Additionally, alcohol promotes the release of stomach acids, which can further irritate the digestive tract and lead to symptoms like heartburn.
So, among many benefits of quitting alcohol, one is that it can help to reduce the bloating and improve your overall health.
Three – Eating Cruciferous Vegetables
Cruciferous vegetables, such as broccoli, cabbage, and Brussels sprouts, are a common culprit. These vegetables contain a type of sugar called raffinose, which is difficult for the body to digest.
As a result, raffinose ferments in the intestine, causing gas and bloating. Luckily, there are a few ways to reduce the effects of raffinose. For example, cooking cruciferous vegetables helps to break down the sugar, making it easier for the body to digest. You can also try taking a digestive enzyme supplement before meals.
Are you prone to bloating? It might be best to avoid cruciferous vegetables or at least eat them in moderation. And of course, always listen to your body and take things slow when you’re eating – that’s the best way to prevent any discomfort!
Four – Chewing Gum Too Often
Chewing gum is a common habit that many people enjoy. Not only is it a great way to freshen your breath, but it can also help to reduce stress and keep your mind occupied. However, chewing gum can also be harmful if the habit becomes too frequent.
When you chew gum, you swallow air along with the gum. This can lead to bloating in your stomach, as well as abdominal pain and discomfort. In addition, chewing gum can also cause digestive issues like diarrhea and constipation.
So, if you find yourself reaching for a piece of gum every few minutes, it might be time to cut back. Chewing in moderation is fine, but too much of it can have some unpleasant side effects.
Five – Snacking on High Sodium Foods
Have you ever noticed that after eating a salty meal, your stomach feels noticeably bloated? That’s because high sodium foods cause your body to retain water, resulting in that uncomfortable puffy feeling.
In fact, just 3 grams of salt can cause your body to hold on to an extra 2 cups of water! This can not only lead to bloating and indigestion, but it can also cause dehydration and electrolyte imbalances.
It’s best to steer clear of high sodium foods if you are dealing with bloating. Instead, opt for fresh, whole foods that are naturally low in salt. Your stomach (and your taste buds) will thank you!
Six – Eating Right Before Bedtime
Most of us have experienced being bloated at some point or another. That feeling when your stomach is so full and uncomfortable that you can hardly move. And while there are many different things that can cause bloating, one of the most common culprits is eating right before bedtime.
When we lie down to sleep, our digestive system slows down. This means that any food we have eaten is more likely to sit in our stomachs and start to ferment. This can cause gas and bloating, as well as heartburn and indigestion.
If you’re looking to avoid a bloated stomach, it’s best to eat your last meal of the day a few hours before you go to bed.
These six things are just a few things that might be causing you to feel bloated. Along with some tips on how to avoid them.
If you’re still experiencing discomfort after trying these tips, consult a doctor—it could be something more serious. But hopefully, with a bit of tweaking to your diet and lifestyle, you can start feeling better in no time!