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Get Rid of Stomach Bloat for a Flatter Tummy

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How to get rid of stomach bloating (plus, how to prevent it in the first place!)

The pain that comes with a bloated stomach is no fun (at all). We’re here for you with simple tips to avoid and remedy belly bloat! 

We have all had it, that too-full feeling you get in your stomach that makes you want to unbutton your pants or put on yoga pants. We are talking about belly bloat!  Most people have experienced this uncomfortable symptom at some point in time and there are numerous reasons why this may happen to you.

Bloat 101: Causes for stomach bloating

While some causes may seem obvious, check out our list of common causes that you might not suspect.

  1. Eating too much food, too fast.
  2. Swallowing air from drinking out of a straw or chewing gum
  3. Drink too many carbonated beverages (sparkling water anyone?)
  4. Dairy Products 
  5. Too many  cruciferous veggies (cauliflower, cabbage, broccoli, kale, and Brussels sprouts)
  6. Fructose- A kind of sugar that is harder for your body to breakdown
  7. Posture- You read that correctly!  We talk about posture a lot in our Fit Mama In 30 program and that is because it affects so many aspects of your body 

Bloated during pregnancy vs. bloated on period

If you have ever been pregnant you know that bloating tends to be one of your first symptoms…and you can thank progesterone for that! While progesterone is essential for maintaining a healthy pregnancy it also can trigger bloating, and gas. Progesterone causes your digestion to slow down so that the nutrients from your food have more time to enter your bloodstream and reach your baby.  Amazing news for baby….bad news in terms of causing bloating and cramping.

Just like progesterone causes bloating in pregnancy, it also tends to be the reason for the dreaded period bloat.  Changes in progesterone and estrogen levels can cause the body to retain more water and salt.  The body’s cells become swollen with retained water and cause the bloated feeling that we all tend to get right before the start of a period.

So, what can you do about it?  Read on for our simple at home solutions!

Stomach Bloating remedies, from supplements to stretches

  • Antacids- Calcium carbonate is an antacid that works by lowering the amount of acid in the stomach. Simethicone works by breaking up gas bubbles in the gut.

  • Herbal Teas- Peppermint tea is known for its ability to soothe digestive issues like belly bloating. The menthol helps relax your digestive tract.  Other great options include; ginger, chamomile, and lemon.

  • Yoga – Namaste. That’s right, there are quite a few yoga poses that can  stretch belly muscles and help kick start your digestive system. Some of the best poses include; knees to chest, child’s pose, cat/cow, and standing forward fold.

5 Anti Bloat Foods + 5 Foods That Cause Bloating  

  • Anti bloat: Avocado

Foods rich in potassium, like avocados, prevent water retention by regulating sodium levels in your body and can reduce salt-induced bloating. 

  • Bloat: Cruciferous Veggies

Cruciferous veggies such as broccoli, cauliflower, brussel sprouts, and arugula contain many essential nutrients like fiber, vitamin C, vitamin K, iron and potassium. However, they also contain FODMAPs, so they may cause bloating in some people. Cooking these veggies may make them easier to digest.

  • Anti bloat: Ginger

As we mentioned above, ginger is a digestive aid that has been used to alleviate gas and bloating for centuries. It naturally stimulates the body’s digestive enzymes, and is an anti-inflammatory, helping to relieve inflammation and protect the stomach lining

  • Bloat: Apples

Apples have been known to cause bloating and other digestive issues for some people. Fructose (which is a FODMAP) and the high fiber content may cause gas and bloating. 

  • Anti bloat: Bananas

Just like avocados, bananas are rich in potassium which prevent water retention by regulating sodium levels in your body and can reduce salt-induced bloating. 

  • Bloat: Onions

Onions contain fructans, which are soluble fibers that may cause bloating

  • Anti bloat: Oats

Oats are full of fiber, and also beta-glucans, which are amazing for your digestion.

  • Bloat: Chewing Gum

Chewing gum can cause you to swallow more air than you normally would which can lead to bloating and gas. And if you are chewing sugar-free gum you might be creating even more gas in your digestive system due to the fact that this type of gum is sweetened with sugar alcohols like xylitol, sorbitol, and erythritol.

  • Anti bloat: Leafy greens

Leafy greens such as spinach and kale are high in B vitamins, which help cut down on water retention.

  • Bloat: Booze

Alcohol is an inflammatory substance, meaning it tends to cause swelling and water retention in the body. Plus, if you opt for sugary mixers or carbonated liquids you increase the chances of gas and bloating.  Looking for some advice on how to incorporate alcohol into a healthy diet, check out this post!

Other tips to get rid of abdominal pain and bloating 

Just like chewing gum, eating while slumped over your dinner plate or bent over your work desk could be contributing to your bloating problem. Your posture can impact how much gas is trapped in your digestive tract.  How is your posture? It is one of the first (and most important) things we coach our prenatal and postpartum clients. You can check it out HERE!

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