5 Everyday Habits that Contribute to Bloating and How to Change Them

People who don't experience regular bloating will never fully understand the overwhelming impact it has on daily life. Bloating goes beyond mere physical discomfort; it brings with it a whole lot of unwelcome symptoms—gas, constipation, that heavy, sluggish feeling, not to mention the sheer embarrassment and shame it can trigger.

Whether bloating is a chronic issue stemming from deeper health concerns or a result of everyday habits, there's no denying the significant role our daily routines play in the inflation of our bellies. How we navigate our day-to-day lives can either exacerbate bloating or serve as the key to its deflation.

In this post, I'll reveal five everyday habits that contribute to bloating and provide actionable steps to help you break free from their clutches. Let's deflate those balloon-like bellies and reclaim comfort and confidence in our bodies!

Want Help Making Lifestyle Changes?

If you're ready to make lasting changes and embark on a journey to better digestion and reduced bloating, I invite you to book a free discovery call with me. During this call, we'll discuss your specific concerns and goals, and I'll provide personalized guidance and support to help you implement the necessary actions required to reach your health goals.

Don't let bloating hold you back from living your best life. Take the first step towards a happier, more confident you by booking your free discovery call today. I can't wait to support you on your journey to eliminate bloat!

5 Everyday Habits that Contribute to Bloating

1. Eating Too Quickly

Explanation

Have you ever found yourself ravenously hungry, devouring a meal without stopping to breathe? It's a scenario many of us can relate to—inhaling lunch at record-breaking speed only to be met with that all-too-familiar discomfort in our bellies minutes later. Suddenly, our pants feel constricting, and the remainder of the afternoon becomes extremely uncomfortable.

The act of eating too quickly is a main cause of bloating, and it's not just about the speed. Firstly, rapid eating often means we don't chew our food. Instead of breaking down our food into digestible pieces, we send large chunks down the hatch, placing unnecessary strain on our digestive system. Ideally, our food should be chewed to applesauce consistency, making the digestive process much easier on our guts.

Secondly, the pace at which we eat directly impacts our body's ability to recognize fullness. It takes roughly 20 minutes for the brain to realize you're full. Therefore, if we polish off an entire meal within 10 minutes—including dessert—it's no wonder our brain hasn't had the chance to sound the "full" alarm, often leading to overeating and the dreaded bloating.

Finally, the rapid consumption of food comes with copious amounts of air into our digestive tract—a side effect of shoveling food into our mouths at the speed of lightening. This excess air becomes trapped, exacerbating feelings of gas and bloating.

Basically, eating too fast not only compromises digestion, but also sets the stage for discomfort and bloating. By slowing down and savouring each bite, we can alleviate these issues, leading to a more enjoyable and comfortable dining experience.

Tips for Slowing Down

Slow and steady wins the race! Try these tips if you're struggling to slow down while eating:

1. Practice Mindful Eating: Engage all your senses while eating. Take a moment to appreciate the aroma, texture, and flavour of your food. Be present in the moment, focusing solely on your meal rather than distractions like screens or work.

2. Chew Thoroughly: Make a conscious effort to chew each bite thoroughly before swallowing. Aim for around 20 to 30 chews per mouthful. This not only improves digestion, but also allows you to savour the taste and texture of your food.

3. Use Visual Cues: Place your utensils down between bites to help create a natural rhythm to your meal and prevent you from rushing through it.

4. Set Aside Time for Meals: Allocate dedicated time for eating, free from distractions or time constraints. This allows you to eat at a leisurely pace and fully enjoy your meals without feeling rushed.

5. Practice Gratitude: Before you begin eating, take a moment to express gratitude for the nourishment before you. This simple act can help shift your mindset and encourage a more relaxed, mindful approach to eating.

Change takes time, but if you make the effort to implement these mindful eating practices into your daily meals, eventually they will become second nature. I used to eat at lightening speed, but after months of practice, I'm often the last one done my meal (and that's a good thing).

2. Consuming Carbonated Drinks

Explanation

Carbonated beverages, otherwise known as "spicy bevies", are a fun alternative to drinks like plain water. Soda pop and sparkling water are popular choices among the carbonated bevies, but they come with a not-so-fun side effect: gas. And what's a common cause of bloating? Gas.

These drinks contain dissolved carbon dioxide gas, which is released in the form of bubbles upon consumption. As these bubbles make their way through the digestive system, they can become trapped, leading to uncomfortable distension and bloating.

I personally haven't touched a carbonated beverage in years - even before my gut issues appeared. I can't burp, which sounds insane, but it's true! I've never been able to, so drinking anything carbonated causes me extreme discomfort. If you can't burp either, back me up in the comments.

Additionally, the additives often found in carbonated drinks, such as artificial sweeteners and high levels of sugar, can wreak havoc on digestive health. These additives disrupt the delicate balance of gut bacteria, contributing to increased gas production and exacerbating bloating.

Alternatives

To avoid the discomfort associated with carbonated beverages, try swapping them for alternatives that offer hydration and flavour without the unwanted gas:

1. Herbal Tea: Peppermint, ginger, and chamomile teas are soothing options that can aid digestion and alleviate bloating.

2. Infused Water: Add slices of fruits like cucumber, lemon, or berries to plain water for a refreshing and bloat-free beverage.

3. Coconut Water: Rich in electrolytes and low in calories, coconut water provides hydration without the bubbles.

4. Plain Water: Sometimes, the simplest solution is the best. Sip on plain water throughout the day to stay hydrated and support optimal digestion. Add a pinch of pink Himalayan sea salt for optimal absorption!
   

By making these substitutions, you can enjoy flavourful drinks without the discomfort of bloating caused by carbonation. Your digestive system will thank you for the relief!

3. Overeating or Eating Large Meals

Explanation

As I mentioned earlier, we tend to overeat when we eat too quickly. We also tend to overeat when we wait too long to eat. Our eyes become bigger than our stomachs, so we load our plates with heaping piles of food that we shovel into our mouths as fast as possible.

Large amounts of food (that probably haven't been chewed well enough) are going to overwhelm the digestive system. When we consume large quantities of food in one sitting, the stomach stretches to accommodate the excess volume. This can put excessive pressure on the surrounding organs and slow down the digestive process, resulting in bloating, gas, and discomfort.

Strategies for Portion Control:

To prevent bloating caused by eating too much, consider implementing the following portion control strategies:

1. Use Smaller Plates: Choose smaller plates and bowls to naturally limit portion sizes. You can literally trick your brain into feeling satisfied with a smaller serving by creating the illusion of a full plate - no matter the size.

2. Listen to Hunger Cues: Pay close attention to your body's hunger and fullness cues. Eat slowly and mindfully, taking the time to savour each bite and pause between mouthfuls. Stop eating when you feel about 80% full, rather than waiting until you feel overly stuffed.

3. Practice the Half-Plate Rule: Fill half of your plate with vegetables or salad, one-quarter with lean protein, and one-quarter with whole grains or starchy vegetables. This balanced approach ensures you're getting a variety of nutrients while keeping portion sizes down.

4. Pre-Portion Snacks: Ever "accidentally" eat an entire bag of chips? Instead of mindlessly snacking from the bag or container, pre-portion snacks into smaller servings. This helps prevent overeating by providing clear boundaries on portion sizes.

5. Eat Mindfully: Avoid distractions while eating, such as watching TV or scrolling through your phone. Focus on the sensory experience of eating, paying attention to taste, texture, and satisfaction with each bite.

Practicing portion control and listening to your body's hunger cues can prevent bloating and digestive discomfort associated with eating too much at once. Give these strategies a try to promote a healthier relationship with food and improve digestion.

4. Not Drinking Enough Water

Explanation

I'm sure you've heard this one before, but have you ever been told why hydration is so important when it comes to eliminating bloat? Water plays a crucial role in various digestive processes, including breaking down food, absorbing nutrients, and moving waste through the digestive tract. When we don't drink enough water, our digestive system can become sluggish, leading to constipation, gas, and bloating. Staying hydrated ensures that these processes can function smoothly, promoting digestive health and minimizing discomfort.

Tips for Increasing Water Intake

To ensure you're drinking enough water throughout the day and supporting your digestive system, try implementing the following tips:

1. Set Reminders: Use alarms or smartphone apps to remind yourself to drink water regularly. Set reminders at intervals throughout the day to make sure you stay on-target with your hydration goals.

2. Carry a Water Bottle: If you don't already have one, get yourself an emotional support water bottle. Bring your water bottle with you to work, while running errands, and to the gym. Having water readily available makes it easier to stay hydrated and encourages consistent intake throughout the day.

3. Flavour Infusions: If you find water boring, spice things up by infusing it with fruits, herbs, or cucumber slices. Experiment with different combinations to find flavours you enjoy, making hydration more enjoyable and enticing.

4. Track Your Intake: Use a journal or mobile app to track your daily water intake. Setting hydration goals and monitoring your progress can help you stay accountable and ensure you're meeting your needs.

5. Eat Your Water: Incorporate water-rich foods such as fruits and vegetables into your diet. Foods like watermelon, cucumber, oranges, and spinach contain high water content and contribute to your overall hydration levels.

By incorporating these tips into your daily routine, you can increase your water intake, support proper digestion, and reduce the likelihood of bloating and digestive discomfort. Don't underestimate the power of staying hydrated!

5. Sedentary Lifestyle

Explanation

We all have a lazy day now and again, but if you work a desk job and then go home and watch TV for the rest of the night, you aren't doing your gut any favours. When we remain inactive for extended periods, our digestive system slows down, leading to sluggish digestion and increased susceptibility to bloating and discomfort. Additionally, lack of movement can contribute to poor posture and abdominal muscle weakness, making digestive issues even worse.

Suggestions for Incorporating More Physical Activity

Combat the negative effects of sitting all day by incorporating more movement into your daily routine. Here are some simple yet effective suggestions:

1. Take Short Walks: Break up long periods of sitting by taking short walks throughout the day. Aim to walk for at least 5-10 minutes every hour to stimulate digestion and improve circulation.

2. Desk Exercises: Incorporate simple exercises and stretches into your workday to keep your body moving. Try seated leg lifts, shoulder rolls, or desk-based yoga poses to alleviate tension and promote blood flow.

3. Stand Up and Stretch: Set a timer to remind yourself to stand up and stretch every hour. Focus on stretching your back, shoulders, and legs to relieve stiffness and improve posture.

4. Use Active Transportation: Whenever possible, try walking or cycling instead of driving, or taking the stairs instead of the elevator. This not only adds physical activity to your day, but also reduces carbon emissions and promotes environmental sustainability.

5. Find Enjoyable Activities: Engage in activities you enjoy that involve movement, whether it's dancing, gardening, or playing sports. Incorporating enjoyable physical activities into your routine makes staying active feel less like a chore and more like a rewarding experience, which means it's much more likely to stick.

Small changes start to add up, and slowly you will begin to improve digestion and reduce bloating and discomfort. Prioritize movement and reap the benefits of a more active and bloat-free lifestyle.