Bloating is a major issue in both men and women, so it’s no wonder there are a multitude of products being marketed as “cleanse,” “detox,” and “water reduction” solutions. According to doctors, unless there is liver and heart disease at play, fluid accumulation around the belly should not be a normal symptom for a healthy adult.
Bloating and water retention are not the same. Bloating typically includes excess solids, liquids and gas in the digestive tract. In fact, more water, rather than less, usually helps alleviate bloating and gas.
Quick Fixes
Many of the products that claim to “cleanse” your gastrointestinal system are simply formulated to alleviate constipation. More simply, constipation can be alleviated by drinking more fluids, increasing fiber intake, eating small amounts at regular intervals throughout the day, drinking diuretics like coffee if needed, and avoiding sensitive foods.
Other cleanse or detox products take the form of teas, some of which can be effective since liquids – especially warm liquids – can be beneficial for a sluggish digestive system. Some teas recommended to help soothe digestive issues are:
Peppermint
Lemon balm
Wormwood
Ginger
Fennel
Gentian root
Chamomile
Angelica root
Get it Moving by Moving
Our digestive system is most basically a function that relies on digestive bacteria and acids in the stomach as well as movement, as our intestines do the work of moving solids, liquids and gas by undulation and tiny hairs on our intestinal lining called “cilia.”
You can help all of these functions work more efficiently simply by moving around. Walking, running, biking and yoga can speed up your body’s ability to digest solids and eliminate gas. Sweating and subsequently re-hydrating can also keep fluid replacement working properly. If you are particularly sedentary, even a ride in the car – taking advantage of the vibration – or a warm bath can benefit your digestive system and reduce bloating.
Eating for Reduced Bloat
How you eat can be just as important as what you eat to keep bloating at bay. Choose smaller portions when sitting down at a meal and eat at regular intervals to avoid a “backlog” in your digestive processes. Chewing your foods slowly has several benefits, including taking the load off your digestive juices, ensuring everything that passes through your system is fully digested and nutrients are properly absorbed.
Finally, chewing your food slowly can keep you from ingesting air while you eat, which adds to the air that has to pass through your system and can become backed up in your abdomen. The same goes for how you drink – it’s important not to “gulp” a drink so that you don’t take on excess air. Be careful with carbonated beverages as well, since they can both help and hurt digestive function.
Eat natural ingredients and whole foods that the human body is designed to digest. Artificial sweeteners and sugar alcohols found in chewing gum and other sweets are known to pass through the gastrointestinal tract undigested, which can cause bloating and discomfort.
Other additions to your diet that are known to “soothe” the digestive system include:
Cultured yogurt and cottage cheese – contain probiotics
Ginger
Pineapple
Parsley
FODMAP diet
Doctors initially developed the FODMAP to help patients with Irritable Bowel Syndrome (IBS). It encourages what it labels as “Low” FODMAP foods. FODMAPs are types of carbohydrates found in certain foods, including wheat and beans.
FODMAP stands for “fermentable oligo-, di-, mono-saccharides and polyols.” These groups of carbs are known to trigger digestive issues like bloating, gas and stomach pain from.
Oligosaccharides: Wheat, rye, beans and some fruits and vegetables, like garlic and onions.
Disaccharides: Milk, yogurt and soft cheeses that contain lactose.
Monosaccharides: Fructose-heavy fruits and sweeteners like figs, mangoes, honey and agave nectar.
Polyols: Blackberries, lychee, and sugar alcohols
Foods that are known to be high in FODMAP carbohydrates include wheat, onions, garlic, broccoli, cabbage, cauliflower, artichokes, beans, apples, pears, and watermelon.
Besides FODMAP carbohydrates, those who suffer from regular bloating should experiment with eliminating known sensitive foods, like eggs and gluten. Foods that cause constipation, such as foods high in protein (such as protein bars, shakes, etc.) should be eaten with plenty of water to aid in digestion.
It May Get Worse First
When changing your diet to combat bloating, expect that the problem may get worse before it gets better. The body sometimes takes time to adapt to changes, but the addition of movement, water and fiber, coupled with the elimination of sensitive foods, can get your digestive system back on track and your body looking and feeling healthier.