Here are (5) Simple Strategies to help you address Gas and bloating. Keep this one handy when and if you need it!
1. Could it be a Food Intolerance
If you’re often bloated and uncomfortable soon after eating, you may have an intolerance to common “problem” foods like gluten, dairy, soy, or eggs.
If these types of foods are part of your regular diet, they could be affecting the lining of your small intestine (aka Leaky Gut Syndrome) which makes it harder to digest your food; bloating after meals is one of the main symptoms of these intestinal issues.
Action Step if you are noticing this on the regular:
You can find out whether you have food sensitivities by removing those foods from your diet and reintroducing them one by one to see which ones cause symptoms.
2. Are you a Sugar Addict?
*Research shows that gas and bloating is often caused by trouble absorbing sugars…..and it’s not as straightforward as skipping a sweet treat after dinner. Sugar loves to hide in places you wouldn’t think, from salad dressings, granola bars, fruit juice, etc.
Action Step:
Food Journaling (download a free journal via the pop-up on my website) can help you to identify where they are hiding for you! Also, becoming a good label reader and checking the sugar content (per serving) on another processed or bottled is key to uncovering.
3. Have you tried Digestive Enzymes
As we age (think over 30 years) or if we are struggling with chronic stress, our stomach produces fewer digestive enzymes. Those enzymes are vital to breaking down the food you eat so it can be digested and absorbed properly.
That especially applies to protein, so if protein shakes, meat, or legumes make you feel like your abdomen has ballooned, you could benefit from taking a high-quality Digestive Enzyme right as your meal begins.
4. Drink before and after a Meal (not during)
It’s important to drink plenty of water per day, starting with a big glass when you wake up (check out my link for “Hydration with Benefits” Here).
But the one time you shouldn’t be hydrating is during meals. That’s because liquid can dilute those all-important digestive enzymes that you need to process your food. If you need to drink during a meal, try to limit it to 8 ounces or less during a meal. Try to stop drinking 20 minutes before a meal and wait 20-30 minutes AFTER a meal to resume hydration (I’m talking water/healthy “mocktail”…not your favorite “cocktail” or wine.)
5. Focus on your Gut
For a healthy gut, you need balance of good gut bacteria.
Small intestine bacterial overgrowth (SIBO) is essentially when there’s too many of the bad guys. Your gut puts the emergency brake on, resulting in gas, bloating, and other unpleasant symptoms.
The primary way to knock out SIBO is to starve the bad bacteria and repopulate your gut with good bacteria. In some cases, inoculating with a quality pre/probiotic will give you a head start against the bad bacteria in your gut and help you regain the natural balance needed for both gut and immune system health. If symptoms persist, you may need to contact your Doctor for a SIBO breath test and additional treatment.
