Bloating: causes and prevention
Aug 25, 2024, 7:00 AM
Depending on the individual, there can be multiple causes for bloating. One of the main causes is actually how fast we eat. (Canva)
(Canva)
SALT LAKE CITY — Bloating is no doubt an uncomfortable feeling for many people. You might think the problem comes from the type of food you’re eating, but maybe it has more to do with how you chew.
In the latest Let’s Get Moving with Maria podcast episode, Maria Shilaos spoke with Laura Birkel, registered dietitian at Gundersen General Surgery Services, to learn the common causes of bloating as well as some prevention tips.
Birkel describes bloating as a feeling of fullness. She says it can often look like you are carrying more weight than you actually are because the abdomen is more distended.
Depending on the individual, there can be multiple causes for bloating. One of the main causes is actually how fast people eat.
“When we eat really fast, we’re taking in quite a bit of air… When you’re taking in that much air, it’s very easy for that air to get trapped in the digestive cavities,” Birkel said.
It’s also important for us to chew our food thoroughly. Birkel strongly encourages people to see how long they need to chew something before they swallow it.
“If you’re like the average American, it might only be three or four times. Getting closer to ten bites or so—depending on the food—is what’s going to help digest it a little bit better,” she said.
Some other tips that can help reduce bloating include avoiding straw use and drinking carbonated beverages. Doing so will prevent us from physically taking in more air bubbles.
One non-food related cause of bloating is wearing tight clothes. Tight pants can put pressure on our abdomen, which can move the air around differently.
Consider adding more fiber into your diet.
Be mindful that our guts are very sensitive and reflective of what we eat on an average basis.
“Whenever you introduce something new, or you start taking in a large quantity of something that’s new, it does take a little bit for your gut bacteria to adapt to that. And one of those is fiber,” said Birkel.
If your body’s not used to eating a lot of fiber, make sure to introduce it into your diet slowly but gradually.
Birkel says a good balance of everything will always be important to keeping your gut environment happy and healthy.
Related:
Follow Let’s Get Moving with Maria on Facebook, Instagram, and on our website.
