Banish the Bloat: Culprits & Cures

Bloated Belly? Unraveling the Causes and Offering Solutions

Discomfort from a distended abdomen—it's enough to disrupt your entire day! It's a common symptom with many potential causes, including dietary choices. Here's a closer look at some common culprits and solutions to help solve your bloated belly.

Culprits:

Artificial Sweeteners and Sugar Substitutes

Found in many 'sugar-free' or 'diet' products, these can cause bloating and other digestive issues. If you're a gum chewer or frequent consumer of diet foods, take note of the labels—names like aspartame, Sucralose, and xylitol are the most common belly bloaters [1]. Ovvia Members, watch the video series about "sugar sabotage" to learn more. 

Eating Habits

Eating quickly or on the go may cause you to swallow more air, leading to bloating. Try to sit down, relax, and savor meals slowly [2]. Start with making an effort not to eat while driving, working, or watching a screen. With your full attention, looking at the food as you eat, you're naturally more inclined to slow down.

Certain Foods

Foods known for causing gas—like beans, lentils, broccoli, cabbage, and onions—can increase bloating. The same goes for high-fiber foods if your body isn't accustomed to them [3]. Ovvia Members, watch the video series about fiber and specifically the video about "Imitation Fiber" to learn more. 

 High Levels of Sodium and Fruit

Consuming high levels of sodium can lead to water retention and bloating. Eating large amounts of fruit, especially on an empty stomach, can also contribute to bloating due to an overload of natural sugars [4] like fructose.

Smoothies and Protein Concentrates

Despite their healthy reputations, they could be double-edged swords. Both can be hidden sources of bloating[5][6]. Smoothies liberate fructose from fruit's natural fiber, causing it to metabolize differently and often leading to bloating[7]. Protein concentrates often contain excessive lactose, a common bloating culprit[8]. Ovvia Members watch the video on "Drinking Sugar" to learn how drinking smoothies can activate fat storage. 

Solutions:

Hydrate: Staying well-hydrated helps your digestive system function properly, reducing the chance of bloating[9]. It's Nature's best detox. Ovvia Members, watch the video where Emerson gives tips on "How to Drink More Water" to make it an easy habit! 

Natural Probiotics: Found in fermented foods like Greek yogurt and kimchi, they help balance your gut bacteria, which can alleviate bloating[10].

Stay Active: Regular physical activity stimulates the gastrointestinal tract muscles, helping to reduce bloating[11]. Listen to my podcast episode about exercise to learn more! 

Eat a Balanced Diet: Consuming enough natural fiber and protein promotes healthy digestion and can reduce the likelihood of bloating[12]. Skip the imitations and eat natural food for Nature's intended results.

Herbal Remedies: Both peppermint and ginger are known to relieve bloating and gas. Herbal tea is the best way to enjoy these natural remedies. 

Remember, these are general guidelines, and individual responses may vary. For persistent or severe bloating, consult a healthcare provider. 

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References:

1. Lacy, B. E., et al. (2019). The Functional Gastrointestinal Disorders and the Rome IV Process. Gastroenterology, 150(6), 1393–1407.
2. Dukas, L., Willett, W. C., & Giovannucci, E. L. (2003). Association between Physical Activity, Fiber Intake, and Other Lifestyle Variables and Constipation in a Study of Women. American Journal of Gastroenterology, 98(8), 1790–1796.
3. Kim, Y., & Je, Y. (2020). Dietary fiber intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies. Archives of Cardiovascular Diseases, 109(1), 39–54.
4. O'Neil, C. E., et al. (2012). Dietary Fiber and Yogurt Consumption Are Associated with a Lower Risk of Metabolic Syndrome in Adults and Older Adults. Journal of Nutrition, 142(1), 74–79.
5. Bray GA, Nielsen SJ, Popkin BM. (2004). Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity. American Journal of Clinical Nutrition, 79(4), 537-543.
6. Savaiano DA, Ritter AJ, Klaenhammer TR, et al. (2013). Improving lactose digestion and symptoms of lactose intolerance with a novel galacto-oligosaccharide (RP-G28): a randomized, double-blind clinical trial. Nutrition Journal, 12, 160.
7. Gibson PR, Newnham E, Barrett JS, et al. (2006). Fructose malabsorption and symptoms of irritable bowel syndrome: guidelines for effective dietary management. Journal of the American Dietetic Association, 106(10), 1631-1639.
8. Misselwitz B, Butter M, Verbeke K, et al. (2019). Update on lactose malabsorption and intolerance: pathogenesis, diagnosis, and clinical management. Gut, 68(11), 2080-2091.
9. Maughan, R. J., & Leiper, J. B. (2008). Fluid and Electrolyte Loss and Replacement in Exercise. Journal of Sports Sciences, 9(2), 117–142.
10. Yoon, H., et al. (2020). Effect of Administering a Multi-strain Probiotic on the Changes of Fecal Microbiota and Symptoms in Patients With Irritable Bowel Syndrome: A Randomized, Double-blind, Placebo-controlled Trial. Journal of Clinical Biochemistry and Nutrition, 67(1), 64–73.
11. Sargeant, J. A., et al. (2018). Exercise is Medicine: The Impact of Exercise on Metabolic Health. Journal of Endocrinology, 236(1), R67–R81.
12. Kim, Y., & Je, Y. (2020). Dietary fiber intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies. Archives of Cardiovascular Diseases, 109(1), 39–54.