Exercise is Medicine by ACSM

BLOG 336 BLOATING

September 9, 2021 / Uncategorized

Oh that uncomfortable feeling in your stomach…. bloating is no fun for anyone. It’s almost as if the belly is swollen. And then the gas that comes with it. Well, bloating happens to us all so let’s learn about this issue and maybe ease our discomfort if we can. You might even pass for pregnant sometimes haha. 


So what exactly is bloating?? By definition, bloat means, “Abdominal distention from swallowed air or intestinal gas from fermentation” (http://medical-dictionary.thefreedictionary.com). I just don’t feel myself when I’m bloated and it doesn’t take away my appetite which leads to more food in that gassy belly. Just being honest with you all haha. For myself, I know what causes this feeling for me (eating too fast), so let me share with you the most common reasons and I’m sure you can relate too (http://www.webmd.com/digestive-disorders/diarrhea-10/bloated-bloating):

1. Overeating is probably the most common cause of bloating. Smaller portions should ease the pain.

2. Eating rich and fatty food can make you feel uncomfortably stuffed. Fat takes longer to digest than protein or carbohydrates, so it keeps the stomach full longer. Avoid bloating by limiting your fats in your everyday diet

3. Eating too fast add to the risk of bloating after a meal. The remedy is simple – eat more slowly. Satiety signals can take up to 20 minutes to reach the brain and dampen appetite. Many weight loss experts believe that eating slowly helps prevent overeating. 


Gas can also be a culprit for bloating. Gas builds up when air is swallowed or there bacteria in your gut is building up to push food through your intestines. Carbonated drinks and chewing gum are common ways one might swallow more air unintentionally. Certain types of food can also cause the gassy, bloated feeling. Here are some familiar types (http://www.webmd.com/digestive-disorders/diarrhea-10/bloated-bloating):

  1. Beans and lentils contain indigestible sugars called oligosaccharides. These sugars must be broken down by bacteria in the intestines

2. Fruits and vegetables with such as Brussel sprouts, cabbage, cauliflower, carrots, prunes, apricots

3. Sweeteners can also cause gas and bloating (Sorbital and Fructose)

4.  Dairy products can be a source of intestinal distress and bloating if you have trouble digesting lactose, or milk sugar

5.  Whole grains due to their fiber content. 


We don’t normally even talk about this subject because we don’t want anyone to know that a good fart would alleviate some serious stomach cramping right then. In fact, “Figures show that 70% of people suffer regularly from belly woes, with Irritable Bowel Syndrome (IBS), acid reflux and plain old constipation three of the most common causes” (http://www.mirror.co.uk/lifestlye/health/boated-stomach-5-common-causes-1196763). 


We tend to learn the hard way what can cause bloating. Seems like if we eat super healthy with vegetables or if we eat super bad with fats, we can fall victim to bloating either way haha. But the point is that our digestive health is important on our fitness journeys. We don’t want any excuses to miss a workout or not fuel our bodies properly. So we just have to listen to our bodies and know our sensitivity. After all, no one wants to be that person at the studio who farts haha.  

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