A large number of us with Celiac Disease frequently experience bloating, while others encounter it sporadically.
Discover effective strategies in this article to naturally reduce bloating, helping you alleviate discomfort and improve your well-being. Bloating occurs when excess gas is trapped in your body or when your body struggles to expel gas efficiently. Various factors, specific to your body, can contribute to this condition.
If you experience frequent bloating, it's advisable to consult your doctor or primary caregiver for further evaluation. There may be an underlying health issue, or you could still be consuming a small amount of gluten accidentally. Alternatively, you could be dealing with a condition such as lactose intolerance.
Here are 12 natural methods you can use today to reduce bloating.
1 - Go for a walk
Although the first option is straightforward, there are times when bloating may deter us from engaging in this activity. Nevertheless, simply taking a walk can be highly beneficial. Walking is a low-cost, easily accessible exercise that can be done anytime, anywhere. It aids in alleviating trapped gases from the body.
Opting for a leisurely walk is often more effective than passively lying on the couch and waiting to feel better.
2 - Epsom Salt Bath
Stress is a common trigger for bloating. Taking a warm bath with Epsom salts can provide relief. Personally, I notice that my body reacts almost instantly to stress, with bloating being a key indicator. Experiencing excessive stress often leads to bloating and abdominal discomfort. Recognizing these signs prompts me to prioritize self-care, and a bath with Epsom salts can effectively alleviate stress by slowing down muscle contractions.
While it's crucial to manage stress and care for our bodies, unforeseen circumstances can still arise, causing unavoidable stress.
3 - Drink Water
Drinking an adequate amount of water can help prevent constipation and fluid retention, two common causes of bloating. Therefore, it is essential to stay hydrated every day.
If you need more information on the importance of water, you can listen to an episode of The Healthy Celiac Podcast here.
4- Increase/Decrease Fiber Intake
Depending on your individual situation, you may need to adjust your fiber intake, either by increasing or decreasing it. Excessive fiber consumption can lead to bloating for some people, while overindulging in cruciferous vegetables may cause gas problems.
On the other hand, insufficient fiber intake can result in constipation, which can also contribute to bloating. Therefore, it is advisable to assess your dietary habits and focus on increasing your fiber intake if necessary.
To gain insight into your dietary patterns, consider monitoring your food intake for a brief period. I suggest using my Daily Health Tracker here.
5- Reduce Sodium Intake.
Consuming high levels of salt can lead to water retention in the body, resulting in bloating and puffiness. While salt offers numerous benefits, excessive intake of refined salt found in processed foods can contribute to water retention. Therefore, it is essential to monitor and be mindful of the salt content in processed foods by checking labels, as they often contain significant amounts of sodium. Salt is commonly added to processed foods to enhance flavor.
6- Avoid Sugar Alcohols
The sixth point to consider is avoiding sugar alcohols. Sugar alcohols are not fully digested by our bodies, which is quite surprising to think that we consume something that our bodies struggle to break down properly. This can lead to bloating and discomfort. If you are someone who enjoys chewing gum, for example, you may notice unwanted bloating as a result of this habit. Sugar alcohols are commonly found in products labeled as sugar-free, such as lollie's/candies, chewing gum, and certain soft drinks/soda. These products substitute sugar with sugar alcohols. It's advisable to steer clear of these ingredients and observe how much better you feel by eliminating them from your diet.
7- Mindful Eating
This is perhaps one of the most crucial aspects to prioritize for our overall well-being. Eating mindfully is a practice that I strongly advocate for. I always ensure that my one-on-one clients embrace this approach right from the beginning of our sessions. Mindful eating entails focusing solely on eating, without engaging in other activities like socializing, scrolling through your phone, driving, watching TV, or working at your desk. It involves concentrating on the food, savoring its aroma, and appreciating each bite while eating slowly and chewing thoroughly. This practice helps in stimulating digestive juices for proper digestion, leading to significant improvements in how you feel. Mindful eating can also aid in achieving a sense of fullness and reducing bloating. If you currently tend to rush through your meals, I highly recommend slowing down and dedicating your attention solely to eating. Eating is a privilege and an integral part of life, so let's relish it and show gratitude to our body by nourishing it through mindful eating.
8- Consume Peppermint.
Peppermint is known for its anti-spasmodic properties and can be easily utilized. Whether in the form of tea leaves, tea bags, or essential oils, peppermint can effectively alleviate bloating. Personally, I use a roll-on containing peppermint essential oil along with other oils, which I apply and massage onto my tummy to relieve bloating discomfort. This portable solution can be kept in your handbag for quick relief, especially in situations like at work where other remedies may not be feasible. While you can't take an Epsom bath at work, a convenient rollerball with peppermint oil can provide the comfort you need.
10- Consume Ginger
There are wonderful benefits of consuming ginger for digestion and gas relief. You can choose to consume ginger in any form, as it can be beneficial whether it's chewable ginger, ginger tea or fresh ginger. I recommended you have ginger in your home at all times.
11- Belly Massage
A further easy suggestion involves gently massaging your abdomen clockwise, much like applying peppermint oil. This movement assists in pushing gas along your digestive tract by supporting muscle contractions. You can carry out this massage anywhere and persist until you experience relief. Although it might appear unusual to some, what matters most is that it proves effective for you.
12- Diaphragmatic Breathing
Engage in deep belly breathing. This technique is highly effective for relieving stress, particularly if you experience bloating due to stress. I personally rely on this method to help me alleviate stress and regain my composure. I learned a helpful technique from my son involving a five-finger movement, which he picked up at school. This technique serves as a valuable tool for individuals of all ages, including young children like my young son. I recommend giving it a try. While the five-finger method is optional, it serves as a useful reminder to complete five breaths. Sometimes we may lose count or doubt if we have done enough, but completing five breaths is sufficient to help you relax, refocus, and move forward. Gently guide one hand with the other, following along each finger while taking deep breaths as you move from one finger to the next. Give it a shot!
12- Eat Fermented Foods and Probiotics
Include foods in your diet that help reduce bloating, and consider incorporating fermented foods and probiotics. There is a wide variety of foods to choose from, such as sauerkraut and yogurt. Your choice depends on your preferences and dietary needs. Exploring these options further could be beneficial if you're interested.
These 12 tips will certainly provide some level of support. You can experiment with as many or as few as you like. It's possible that only one or two tips are necessary, or you may need to try several to determine what works best for you. If you continue to experience celiac bloat, I'd recommend you consult with your doctor.
It might be time for you to consider trying an elimination diet. If you're interested in following an elimination program, I offer an online program where you can receive support from me through our Facebook group. This 11-day program is quick and informative, helping you gain insights into your health and well-being. You can invest in this program here.
Additionally, I recommend using my health tracker to monitor your food intake, stress levels, and other factors to identify patterns that may be causing bloating. This will help you pinpoint the triggers and adjust your behaviors accordingly. You can find my health tracker on Amazon. For more information, click here.
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