8 Reasons Why You Feel Bloated All The Time?
We all hate bloating. Especially that swelling sensation either when you wake up in the morning empty stomach, at noon or at night, you just failed to get rid of that sensation feeling full of gas, air or fluid. Looking physically bigger in size or for ladies you often misunderstood for being pregnant. Don’t worry, because there are plenty of effective ways to reduce your bloat, but first, you have to understand the cause.
- Ate too much fiber
Fiber is an essential nutrient for digestive health. But, if you suddenly start eating a high amount of fiber, you might experience bloating from gastrointestinal stress. So remember to start with a lower dosage.
- Have food intolerance
If you have lactose or gluten intolerance, then it is best to avoid dairy or wheat products, as they will puff you up.
- Ate too much high starch or high sodium food
Foods that are high in starch can increase the amount of gas in our stomach, such as beans, legumes, and bread. While foods that are high in sodium can cause water retention, leading to a feeling sensation full of fluids in the stomach. Packaged and canned foods, salted foods, frozen meats are foods high in sodium to be aware of.
- Ate too fast
If you’re used to eating fast, or if you’re in a hurry and had to rush your meal, there’s a high chance of you getting bloated. Eating too fast will overload our stomach with food at a time. Besides, the air we inhale when eating will also become trapped in your stomach, causing bloating too. So, it’s important to slow down and enjoy the meal!
- Drank too much soda
Carbonated drinks like soda or sparkling water or juice are also a common reason for bloating. The fizz or gas in the drinks will be trapped in the stomach and leading to belching and bloating. There are many healthier alternatives to soda, like lemon water or cucumber water that are more refreshing.
- Swallowing too much air
Times like when we are drinking from a straw, chewing gum, or eating too quickly can lead to ingesting too much air into our stomach and we start to bloat.
- Intestinal yeast overgrowth
It is very common to have overgrowing intestinal yeast, and it usually happens when you are using antibiotics frequently or for a long period of time. Antibiotics may affect our gut flora and allowing yeast or bad bacteria to grow aggressively. When there’s too much yeast in the body, we will feel bloated and gassy, this is because the yeast will ferment the food we eat. Limiting sugar and increasing probiotic intake can help in improving this condition.
- Having an undiagnosed condition
There are a few health conditions that can lead to bloating. Especially when you are suffering from heart and liver disease, causing excess fluid in the abdomen and limbs, some even at lungs. Some gastrointestinal conditions like ulcerative colitis, Chron’s disease, and irritable bowel syndrome can cause bloating too. It is best to check with health care provider if you’ve been experiencing similar symptoms.
Now you know the possible cause for bloating, you can start to avoid this situation to prevent bloating. If you are already experiencing bloating, you may consider drinking peppermint tea or ginger tea for instant relieve or comfort.
Written by: Jasmine Lim
(Love Earth Nutritionist)
[Bachelor of Science Degree in Dietics (major) &
Food Science (minor) lowa State University, USA]