How To Prevent Summer Bloating

Feeling bloated during the summer is more than just a sense of fullness or discomfort; it can also lead to pain, gas (flatulence or burping), and embarrassing stomach noises. Bloating affects one in three people, with experiences ranging from occasional discomfort to persistent issues that can cause a disruption in daily activities. Identifying what causes your bloating is the first step towards managing it. Even if the specific cause remains unclear, there are proactive measures you can take to help prevent bloating and enjoy your summer to the fullest!Bloating occurs when your gastrointestinal (GI) tract is filled with air or gas. The most common reasons for bloating include:

• Fluid Retention: Often due to hormonal changes and menstruation.
• Food Sensitivities or Intolerance: Difficulty in digesting certain foods.
• Digestive Disorders: Conditions like gastrointestinal reflux disease (GERD), Crohn’s disease, or irritable bowel syndrome (IBS).
• Lifestyle Habits: Activities such as chewing gum, using straws, or eating too quickly.

Try these five lifestyle and dietary hacks to help reduce your bloating:

1. Stay Active

Engage in activities like walking, swimming, or cycling. Exercise not only reduces stress, which can lead to gastrointestinal issues, but also helps prevent bloating by promoting regular bowel movements. Moving after a meal helps release any trapped gas and research shows that a 10-minute walk or taking 1,000 steps after eating can be more effective than medication in reducing gas and bloating. Summer is the perfect time to start your hot girl walks! Get some steps in, enjoy a nice sunset, and allow yourself to de-bloat!

2. Mindful Eating

Enjoy healthy summer meals without the bloat. Take your time eating and avoid talking while eating to reduce the amount of air that is swallowed. If overeating causes bloating, consider smaller, more frequent meals to ease your digestive process. Your GI tract may react better to consuming smaller foods throughout the day.

3. Don’t Swallow Excess Air

Swallowing too much air can lead to trapped gas in your digestive tract. You can cut down on the amount of air you swallow by eliminating three lifestyle habits: avoid chewing gums that contain hard to digest sweeteners, drinking carbonated beverages, and using straws to minimize air intake.

4. Stay Away From Foods That Will Cause Gas

Certain foods are harder to digest than others and can cause gas, constipation, and bloating. Cruciferous vegetables like broccoli, cauliflower, and brussel sprouts are common culprits. Legumes such as beans, lentils, and peas, along with foods high in fructose, raffinose, and sorbitol can also cause gas. It’s important to check nutrition labels to avoid these kinds of sugars.

5. Manage Your Fiber Intake

Adults are recommended to eat 14 grams of fiber for every 1,000 calories of food because fiber is critical to gut motility. While fiber is essential for digestion, too much or a sudden increase in fiber can cause gas.Try combining fiber with carbohydrates. You are 40% more likely to have bloating if you eat a high-fiber and high-protein diet compared to a high-fiber, high-carbohydrate diet.

• Eat less soluble fiber such as nuts, beans, and fruits. 
• Increase your fiber intake gradually.
• Stay hydrated. Fiber and fluids partner to keep the digestive system moving. 

Inulin, a type of prebiotic fiber found in many plants, can be beneficial for reducing bloating by promoting a healthy balance of gut bacteria as well.It serves as food for beneficial gut bacteria, particularly bifidobacteria and lactobacilli. By enhancing the growth of these good bacteria, inulin helps maintain a balanced gut microbiome, which is essential for digestion and reducing bloating.How to Incorporate Inulin in Your Diet:Inulin is naturally found in foods such as chicory root, garlic, onions, leeks, asparagus, and bananas. You can incorporate these foods in your diet to help reap the benefits of inulin.You should also try our KD Beauty Greens with Inulin! This unique blend of 20 plant-based ingredients is scientifically formulated to improve your fiber content, support weight management, and promote regularity. With a splash of stevia to enhance its orange-cranberry flavor, it’s the perfect summer pick me up! It also generates energy and supports the immune system for a healthy gut.When Should You Be Concerned About Bloating?Most bloating is temporary and not a cause for concern. Over-the-counter anti-gas medications like gas-x, warm compresses, or exercise can provide relief. If food seems to be the cause of your issues, keep a food diary to help identify triggers. However, bloating can sometimes signal a more serious issues, such as:

• Cancer (ovarian, uterine, colon, pancreatic, or stomach)
• Digestive diseases (IBS, PID, SIBO, or GERD)
• Mental health issues (anxiety or depression)

If bloating is accompanied by severe discomfort, persistent symptoms, or any alarming signs like bloody stool or unexplained weight loss, you should consult your primary care physician. We highly suggest following these simple tips to enjoy your summer activities without the discomfort of bloating. Stay active, eat mindfully, and keep yourself hydrated to maintain your ideal summer body!