Why You Are Bloating (Ways To Prevent It)
Written by: Brandi Monasco
It can be miserable. You feel like you have a large, blown-up balloon in your stomach that upsets your insides and even hurts – you feel like you are about to pop!
1 in 10 Americans say that they suffer from regular bloating and it can happen even when you don’t eat a large meal. Symptoms of bloating include tightness in the belly area, excessive gas and frequent belching or burping.
Ultimately, it is embarrassing and just not fun to deal with.
The GOOD NEWS is though that there are ways to pinpoint what causes you to bloat and methods on how to fix them!
1. Food Intolerances. A food intolerance is a delayed reaction to food. It causes stress on your immune system as well as inflammation, which irritates the intestinal tract and therefore, causes bloating. A few of the most common food intolerances are dairy, gluten and certain fruits such as citrus and bananas.
|How To Fix This: Food intolerances can often be tested for by a blood test that can identify which foods your body reacts to. Another way (that might take longer) is to experiment with the different foods that you eat and slowly cut foods out one-by-one. However, it can take about 4 to 6 weeks for the bloating to improve, so just remember to have patience.
2. Insulin Resistance. Insulin is a hormone that is produced in the pancreas and plays a major role in your metabolism, which is how your body uses digested food for energy. Having insulin resistance means that your body produces insulin, but does not use it correctly.
“When people have insulin resistance, glucose builds up in the blood instead of being absorbed by the cells, leading to type 2 diabetes or prediabetes.” Symptoms of insulin resistance can include weight gain, intense cravings for sweets and carbs, increased appetite and consistent feelings of being tired and bloated after eating.
|How To Fix This: A simple blood test can confirm whether or not you have insulin resistance. If the test comes back positive for insulin resistance, it can be helped as well as reversed with diet changes and exercise. You will also need to make sure to lower your intake of sugar and carbs and eat more vegetables, protein and healthy fats.
3. Intestinal Yeast Overgrowth. This is extremely common and is often caused by frequent or long-term usage of antibiotics. Antibiotics alter your digestive flora, which allows yeast to take over. Symptoms of intestinal yeast overgrowth include being bloated and gassy. This is because the yeast causes food to become fermented, which causes gas.
|How To Fix This: You can rebalance your intestinal flora with a cleanse. A cleanse includes a no-sugar diet, taking supplements that kill yeast and replenishing intestinal flora with probiotics.
There are many other reasons for why you could become bloated and usually, it is treatable. Another way to prevent bloating is to watch what you eat and to avoid foods that commonly make people bloat such as beans and broccoli.
Bloating is very prevalent. While it is easy to help and to prevent, if you feel that your bloating is getting worse, you might consider seeing a doctor to see how you might best alleviate your symptoms.
Do you have any tips for easing and even preventing bloating? Please feel free to share with us in the comments below!
Brandi Monasco is a freelance writer, graphic designer and social media manager from Texas. She graduated with a Bachelor’s Degree in Communication Arts and has recently found a new love for health and nutrition.
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