If you suffer from bloating, then this article is for you! Have you ever scarfed down your meal (let's say a salad, for instance) and wondered why you're still so bloated after a healthy meal? Well, here are some reasons why this might be happening:
- You probably ate too fast, didn't chew and swallowed a bunch of air. (It happens.)
- There's potentially too much sodium in your meal. Sodium causes our bodies to retain extra water and so if you combine this with drinking a ton of water with your meal then you have the perfect storm!
- The third reason is obvious, food simply just goes straight to your stomach! If you eat a big meal, where do you think it sits while it waits to be digested?
These should be things to consider when eating. EVERYONE gets bloated so for those of you who feel guilty because of it, don't! It's completely normal (although it can be quite uncomfortable at times).
So what do you do when you feel like this?
(Photo via Giphy)
Here are a few tips to help:
1. Try to maintain a regular bowel movement (aka POOP)
- This means eating foods with fiber. Here's a Healthline article with a list of 17 best foods to relieve constipation but a few listed are prunes, artichokes and our favorite, OATS!
2. Probiotics & prebiotics. What are they?
- Probiotics are "live bacteria and yeasts that are good for you, especially your digestive system" -WebMD
- Prebiotics are "are special plant fibers that help healthy bacteria grow in your gut." -WebMD
- Some of these supplements can cost upwards of $75 a bottle and since everyone's bodies are different, make sure you do your own research before investing in one
3. Practice mindful eating
- Don't eat too fast, make sure to chew, enjoy a variety of everything but make sure to fill up on healthy options first. By giving yourself fried foods and dessert in moderation will help you avoid a "cheat day binge" where you overload yourself with unhealthy foods.
(Photo via Mindful)
4. Exercise- get up & get moving!
- Take a walk, do some twists or here are some great yoga videos to help:
- Yoga For Digestion Flow - Yoga With Adriene
- 20 Min Yoga for Digestion & Bloating - SarahBethYoga
- 10 Min Flexibility Full Body Yoga Flow - Yoga with Kassandra
If you follow these steps, you should feel better on a day to day basis but don't forget, bloating is normal and this is only to help the discomfort of excessive bloating!