May 20, 2021
I bloat after consuming EVERYTHING. From drinking water on an empty stomach to a nutritious smoothie. I don’t know what I am doing wrong and I would love your advice.
I feel like I should preface this by saying I’m NOT a doctor or a gut health expert, and if constant bloating is negatively affecting your daily life, my best advice is to get it checked out by a pro!
Okay, but for real. BLOATING IS THE WORST. I totally can feel your frustration! With that being said, I am VERY familiar with sensitivity to bloating and I know how annoying and uncomfortable it feels and how FRUSTRATING it is trying to figure out how to eat without consequences. What I learned in my own experience is that constant bloating is usually a sign that something deeper is going on. All of our bodies are different and we tolerate foods differently!
Food intolerance – This was the problem for me! After journaling and paying close attention to my food and how my body reacted, I learned that I’m just a little sensitive to some foods – specifically dairy and gluten. I can still eat them, but I almost always feel bloated. Even if the foods you’re eating are healthy, your body could still react negatively if you have a sensitivity.
Acid reflux – This is one I wouldn’t have expected, but it could cause bloating!
Constipation.- This one totally makes sense. If you’re “blocked,” then excess gas is going to back up too! Over time, it’s going to feel like you’re constantly bloated.
The digestive system is pretty complex, so pretty much anything that throws your gut health out of whack can cause bloating. Besides looking into underlying causes, I think it’s important for everyone to incorporate things that support gut health!
Staying active, hydrated, eating a consistent amount of fiber, and incorporating pre and probiotics are all things that promote gut health and good digestion. It’s also helpful to avoid artificial sweeteners (sugar-free foods with sorbitol allllways make me bloated), refined carbohydrates, and alcohol. Also, beware of anything packed with “added” fiber! You’ll see this in cereals and snack bars to make them seem more healthy. But added fiber can be suuuuper problematic if you’re prone to bloating.
Like I said before, what worked for me was food journaling and experimenting with small changes to find what my body needed. The most important thing is to find help from an expert if you need it!
PS – If you have a burning question you want to ask me, leave your questions below! I may answer it in an upcoming Dear Cassey post!