How do I reduce my bloating?

If you've been struggling with chronic bloating, you know the discomfort: tight clothes, that "unsettled" intestinal feeling, the classic distention that feels so uncomfortable, or the feeling of food just sitting in your belly. Digestive challenges are some of the more elusive symptoms to manage and improve due to wide-ranging variables that impact the gut. The gut is considered the "second brain" and contains a vast network of neurons that manage digestion as communicate with the brain. Emotions can impact the gut. The gut can impact emotions.

Here are some baseline questions to ask yourself, as you work with improving symptoms of bloating:

How do I stop feeling bloated so often?

Am I speed eating?

Eating quickly often increased the amount of air swallowing while eating as well as reduces

the amounts of chewing to form an easily digestible mass. Smaller, well-chewed bites allows the body to break down food efficiently.

Am I eating while distracted or stressed?

During periods of physiological stress, the body releases cortisol and adrenaline, redirecting blood from the gut. A relaxed physiology frequently referred to as "rest and digest" contributes to appropriate levels of enzyme production and stomach acid. Eating while in stressed or distracted states can lead to incomplete chewing, as noted above.

Am I unintentionally relying on gut-damaging food?

Different bodies have different sensitivities. Emulsifiers and additives are frequently added to packaged foods, which might be aggravating to the GI system. Some clients experience sensitivity to wheat, artificial sweeteners, or highly processed foods. Telling people what foods to avoid can be psychologically distressing, so it's often wise to focus on increasing fresh, organic, minimally processed food.

Do I have a congested liver/sluggish bile?

Some clients reduce bloating by supporting their liver and gallbladder with foods like bitter leafy greens, apples, and beets and being mindful of their alcohol and sugar intake and including plenty of healthy fats in their diet.

Am I eat an imbalance of cooked versus raw foods?

Sometimes bloating is a simple, natural consequence of eating a large amount of raw fruits and vegetables. Coupled with quick eating and improper chewing, this could easily contribute to bloating. Before swearing off raw produce, be sure to slow down and proper chew your food.

What about the emotional connection to my bloating?

When under distress, many women fall into the habit of chronic shallow breathing. When operating from the sense that there's "never enough time," women may eat very quickly or while scrolling through their phone, never fully present to their food. Stress with work, children, partners, family members all impacts the state in which we eat our food. Aside from the practical nutritional aspects of eating, the state in which we eat our food is the other 50% of proper digestion. This is where the psycho-emotional aspect of eating comes in. Many clients I see carry deep, internalized burdens about living in a body. When hang-ups about appearance and body weight enter the picture, there's an extra layer of stress an pressure in a person's psychological system. This is why Real Food Wellness provides support as a nutritionist trained in Integrative Nutrition and therapist trained in IFS therapy and depth psychology, to fully support clients.

If you've been experiencing chronic bloating, both a nutritional and psychological/emotional approach could make a significant impact on your digestive health.

With love & respect,

Laura