What You Need To Know: All About Why You're Always Bloated
Food, exercise, gut health, and more!
Ever since I can remember I got bloated like crazy. Even if I ate the healthiest meal, I would look 6 months pregnant and have such incredibly bad stomach pains. And it was only up until recently that I thought, "Wait, not everyone feels like this after eating?!"
When I came to the realization that something was off in my gut, and that I was definitely allergic to something I was eating, I decided to make a naturopath appointment. Turns out I am non-celiac gluten intolerant as well as lactose intolerant, and that could totally be the reason you're bloated as well.
However, it's always best to check with your doctor or make a naturopath appointment to figure out what's truly wrong. A few factors go into why you're always bloated: foods, eating habits, gut health and exercise. Probiotics in pill form or in food form are great as well, but you won't be able to get down to the root of the problem if you don't cut certain foods and habits out of your diet!
Are you ready to get some sort of idea as to why you're always bloated?! Whether you think its a good you're eating or you need more probiotics, I got you.
For Eating Habits, Click "NEXT"
If you're always bloated, your eating habits could be a factor in that. By eating habits, I really mean how fast you eat. Eating habits like portion sizes, how fast you eat, how much sodium is in your food is super important when it comes to bloating.
Eating too quickly is a huge reason a lot of people get bloated. It takes about 20 minutes for your body to figure out it's full, and a ton of people are still hungry before the 20 minute mark so they go back for seconds. You should take at least 20 minutes to finish your meal, taking breaks in between bites.
The reason you bloat when you eat super fast is because you're swallowing more air than you would eating slowly. Air bubbles fill your stomach, which causes bloating and feeling overall uncomfortable.
Along with eating too fast, portion control is a major issue when it comes to bloating. Going back for seconds is usually not needed, and even if you haven't eaten all day, you don't need to go back for seconds just for that excuse.
However, don't avoid vegetables just because they make you bloat. Vegetables have a ton of fibre in them which will make you bloat no matter what, but it's a different kind of bloating. When you start integrating portion control as well as eating slower into your diet, you'll not only realize you're less bloated but you'll realize you're losing weight as well. Just recognize when you're full and have eaten a healthy amount.
For Foods, Click "NEXT"
There are a ton of foods in the grocery store that will make you bloated, but that technically doesn't mean you're allergic to them. Like I said before, vegetables will make you bloated because they have a ton of fibre. However, unless you're intolerant, dairy and gluten should not make you bloated.
I know a ton of people cut dairy and gluten out to feel better, but realistically you won't feel better unless you actually react to them. Of course you can react by getting pimples, eczema, rashes, etc. However, bloating is the main symptom for food intolerances!
If after a big meal you feel bloated and that meal was full of cheese, gluten and vegetables, it will definitely be hard to figure out what is making you bloated. That's why doing a food chart is perfect to see when and what makes you bloated. It sounds super tedious, but a food chart seriously saved my stomach. I automatically know when something has dairy/gluten in it because of my symptoms.
Other foods that can cause bloating are:
- Soda, or carbonated drinks
Foods are the main cause of bloating. Whether you ate too much of one food, you're intolerant to a food or your body is reacting to it, you'll usually be able to tell right away if a food makes you bloat. However, it can also take up to 24 hours and you should monitor your symptoms for up to 3 days after. When I eat dairy, I usually don't get acid reflux until a couple of hours later, but it's enough to drive me crazy. Acid reflux with the bloating = avoiding dairy forever.
For Gut Health, Click "NEXT"
Gut health and the foods you eat go hand in hand. If you have great gut health but eat fast food all the time, well, you probably don't have great gut health. You also probably don't have great gut health if you feel like you get sick every other month. Did you know that 80% of your immune system is in your digestive system?!
If you have bad gut health, you can totally turn it around. So many foods irritate the gut lining, and that's why you get stomach pains/bloating when you eat certain foods. However, there are so many foods that are so good for the gut and they're super easy to find. A lot of them are an acquired taste, but once you get past that, you'll fall in love with treating your gut right.
The foods that help repair and make your gut healthy are:
Unless you eat these foods daily, it's not very likely that you're getting the amount of probiotics your body actually needs. In that case, you can take a probiotic supplement that you can find at any health food store. The higher the number on the bottle, the stronger it works!
For Exercising, Click "NEXT"
I get it. The last thing you want to do when you're bloated is work out, especially if you're uncomfortable. But put on a pair of loose pants and thank me later! Working out helps relieve bloating, especially when it comes to cardio. Not to get too graphic here, but if you're bloated, chances are you could be constipated, which leads to bloating. Exercising relieves constipation and gets everything flowing again, and sitting around will just make it get worse.
If you have bloating with gas, the best thing for you to do is go for a walk. It will help all the blood circulate as well as relieve some of the pain you're going through. Even just a 10-15 minute walk after dinner will help and the bloating will disappear.
These are the best exercises to do when you feel bloated:
- Core exercises
Now, don't get me wrong, you definitely shouldn't do HIIT when feeling extremely bloated. The above exercises are mild, light forms of exercising that will help relieve the bloating but not make you feel worse. Yoga can help stretch out the muscles, and I promise it will help you with some of the pain. Core exercises will help you focus on your core rather than the bloating that's going on. And light cardio, as in a walk, swimming, biking, or the stairmaster will definitely help shed some of that pain and help you sweat out whatever toxins are making you bloat.
Remember to talk to your doctor if you are concerned with the bloating, or any other symptoms that come along. Health is wealth, and bloating can be super harmless, but it can also mean an underlying issue.