Feeling Bloated? Here are Some Common Reasons for Bloating

Being bloated is one of the most irritating feelings in the world. It could stop your energy and leave you feeling very tired. However, pinpointing the causes is a lot harder than it sounds. Here are some common reasons for bloating and what you can do to fix it today.

Find out everything you need to know about this symptom, including common reasons for bloating, quick fixes, and more.

Common Reasons for Bloating

Bloating is when your abdominal region extends outwards, giving you a fuller appearance. Bloating has many different causes and reasons, making it one of the most troublesome symptoms to troubleshoot. These are some common reasons for bloating and ways to fix it today.

Too Many Sugar Alcohols

Sugar alcohols are a type of sugar substitute that interacts with the body in a different way than regular sugar. Examples include erythritol, allulose, monk fruit, and xylitol. They usually act as a sort of fiber, meaning the body does not absorb them but they travel through the gut. This makes them a great option for individuals who want sweeteners without the spikes in blood sugar. 

Not all sugar alcohols are created equally, however. Some, like erythritol, allulose, and xylitol tend to cause bloating. When eaten in high amounts, they can even cause gastrointestinal discomfort, nausea, loose stool, and other digestive issues. An uncommon sugar substitute is monk fruit, but this is one of the only sugar alcohols that has been researched in abundance and has even been found to be beneficial to the gut microbiome. 

If you are experiencing bloating, start checking the ingredients in some of your “healthy desserts.” Many of these desserts replace regular sugar with a sort of sugar alcohol that may cause bloating.

Eating Raw Vegetables

Vegetables are good for you. They are full of fiber which can be very beneficial to gut health and usually leads to a decrease in bloating. But as the title of this section suggests, not all vegetables are beneficial in every form.

When eaten raw, some vegetables tend to cause bloating, discomfort, and gas. These vegetables include broccoli kale and Brussels sprouts.

If you’re experiencing a lot of bloating, check your diet to see if you have some of these vegetables in their raw form. If you notice that they cause great discomfort, start cooking them. This makes them easier to digest and will still provide all the healthy minerals, vitamins, and nutrients that these greens usually do.

Finishing Meals Too Fast 

Finishing or trying to eat your meals way too fast is one of the main causes of accidental bloating. This is because when we eat too fast, we tend to swallow air. This air has to go somewhere and can lead to bloating in the body. 

A good way to make sure you do not eat too fast is to eat mindfully. This is when you eat without any distractions. Eating mindfully allows you to truly savor the experience of consuming a delicious meal, letting you focus on the tastes, smells, and sights. This tends to slow down our pace of eating. 

If you’re still having difficulty slowing down. One helpful tip that I have found works for me is to put down your utensils between bites. If you’re eating pasta, for example, take a bite of pasta and then place your fork down as you chew. This reduces the tendency to just shovel food in your mouth like I used to. It gave me time to pause and really enjoy the bite without trying to rush the meal.

That Time of the Month

Now, this one’s mostly for the ladies, as hormones tend to fluctuate on a monthly schedule for us. Anyone who menstruates has the experience of different levels of energy, physical symptoms, and mood. 

That time of the month can mean bloating for some individuals. This is inevitable as it is what the body does and, while irritating, it is a sign of a healthy body. In some cases, bodies that lack nutrients and energy don’t have that time of the month, and it can be intimidating and worrisome. If you are regular and bloating is one of the symptoms for you, however, then you are not alone and there are some ways to reduce it.

Some things you can do to help reduce bloating if this is the cause include yoga, drinking warm liquids like tea, using a heating pad, and taking medication.

Stress

This one sucks because stress is so ingrained into our daily lives, that we barely know how to manage it, let alone deal with the physical ramifications that come from prolonged stress. Stress can lead to bloating, unfortunately. It can even lead to chronic inflammation, which can damage your joints and cells to horrible degrees. 

Not only that, but stress is one of the worst things for you, mentally. It is pent-up frustration, anger, and worries with no outlet. This is why it’s essential to learn how to manage stress for both physical and mental health. 

Here is a list of things you can do to manage stress, but some common strategies include starting a meditation routine, working on breathing exercises, or doing something active like yoga. Some forms of exercise like running, jogging, walking, or resistance training have also been found to be good at managing stress levels.

The Takeaway

Bloating is a very irritating symptom that can have a lot of causes. Finding out exactly what is causing the bloating is vital, though it can be difficult. These are some common reasons for bloating that can help you pinpoint exactly what the issue is which allows you to fix it relatively quickly. Make sure you read through the list thoroughly and find health solutions that work for you.

Remember that health comes from within. Eat nutritious food, exercise when you can, and take care of your mental health. Daily habits become the building blocks for emotional, mental, and physical health. Take care of your gut health too! Learn everything you need to know about gut microbiota today for free here.