This is a really great question! Now first we must understand that when you say bloating, you mean discomfort, pressure, constipation, strained bowel movements, if you aren’t experiencing any discomfort and your digestion is normal, this is not bloating.
There can be many culprits for bloating, and it may be hard to pinpoint which one is your problem, so I highly recommend tracking your food in an app like My Fitness Pal, where you can actually makes notes when you are bloated, then compare to see if you can pinpoint what it is.
First up, the culprit could be fiber. Too much or too little can lead to a build up of gas in the stomach. Perhaps you have recently increased your vegetable intake, this can cause bloating because your body may not be prepared for the high amount of fiber rich vegetables. Or, if you have recently started eating high fiber protein bars like Quest bars, or One Bars, which yield roughly 15-20 grams of fiber per bar, this could also be a culprit.
Next up, if could be artificial sweeteners. Artificial sweeteners are not completely absorbable in the digestive process. Check your diet drinks, low calorie sauces, flavored supplements, and protein powders to see if they contain artificial sweeteners.
Carbonated drinks such as pop, diet pop, and carbonated water can also lead to bloating. High levels of carbonation can produce gas build up in the stomach.
Too little fat can cause digestion issues as well. Fat aids in the stimulus of healthy bowel movements.
Too much protein can also cause issues regarding to bloating, gas and constipation. Many people get stomach issues, like gas, from eating lots of egg whites.
Food Sensitivities is another big, often not discussed, reason for bloating. You may discover foods you have eaten before now cause discomfort. It’s important to rotate your foods sources in attempts to avoid this. If you do have a food sensitivity, cut the food out for a minimum 6-12 weeks and try to re-introduce it then.
Food Volume can be another culprit. If you were eating smaller meals, and recently increased the volume, this leads to large portions the stomach isn’t used to.
Water and Sodium are usually the two most often culprits I see. Changes in water levels, both higher or lower, can cause stomach bloating, especially when you eat more or less sodium than normal.
For example, someone has chinese food, and they normally drink 3 litres of water, but now because they are out for dinner, they only have 1.5 litres. Normally their sodium intake is around 1500mg, but now they are eating 4500 mg.
The decrease in water, and increase of sodium can lead to bloating. This can also cause a change on the scale that most people think of as fat, but is actually an increase in water retention.
Consistency is key when it comes to water and salt intake throughout the day. Tracking this is also important and can be done on the My Fitness Pal app.
My recommendations to reduce bloating are found in two supplements:
Digestive Enzymes: Help breakdown our food into nutrients so our bodies can absorb them.
Probiotics are live bacteria that help keep your gut healthy.
Fiber Powder is a great addition if you are not getting enough fiber. The daily recommended amount of fiber is 25-40 grams per day. Again, tracking in an app like My Fitness Pal can help you determine if you are not eating enough fiber.
To purchase our recommended supplements click here:
Digestive Enzyme: (From Amazon) http://www.amazon.ca/gp/product/B01GP…
Digestive Enzyme: (From our online store- we ship to Canada)
Probiotics: (From Amazon)
Probiotics: (From our online store- we ship to Canada)