Are you feeling bloated now? If our collective internet history is any guide, many of us are. Google Trends data shows that searches for “bloat-fighting foods” have increased by 400% in the past 30 days, and the number of people trying to figure out what’s causing their bloat has doubled. Bloating feels uncomfortable and can be debilitating in extreme cases, so it’s important to know what’s causing your bloating (whether it’s due to irritable bowel syndrome or a reaction to certain foods) and what it is. It would be helpful to understand how to fix.
Before we begin, it’s worth noting that there is a dark side to the world of swelling treatments. The term has been viewed 532.8 million times on TikTok, and includes a worrying number of posts highlighting six-pack users and showing how they “reduce bloat.” While some may be well-intentioned and helpful, the conversation can quickly veer into the realm of detox teas, so when it comes to digestive health, seek and follow advice only from qualified professionals. is very important.
Here, nutritionist, naturopathic doctor, and Artah founder Leanne Stevenson explains some of the key things you need to know about preventing and treating bloat.
start moving
Motility is the ability of the intestines to successfully contract and move food through the digestive tract. If your motility is slow, you are more likely to experience bloating. “If decreased motility persists over a period of time, it can contribute to constipation, small intestinal bacterial overgrowth (SIBO), and other gut bacterial imbalances,” Stevenson explains. “Decreased mobility is common in people suffering from diabetes, chronic stress, and thyroid problems, but too often, one of its key regulators is caused by a lack of food. Diet can also slow the progression of symptoms.
If you’re chronically stressed, make relaxing a priority, whether it’s doing breathing exercises, going for a walk, or intentionally putting down your phone. If frequent eating can be a problem, Stevenson recommends leaving at least 12 hours between dinner and the next morning’s breakfast to avoid grazing. “Aim for three to four hours between meals during the day,” she advises. “Walking is a gut motility stimulant, which means it helps everything move. So try to walk more often after meals or throughout the day.”
avoid raw foods
You might think that simple, raw foods are better when you’re feeling bloated, but you’d be wrong. “Eating too much raw food can make it difficult to digest, and an inflamed digestive system can make bloating worse,” says Stevenson. “Many vegetables have strong cellular structures that require a lot of energy to digest. So while vegetables are a good source of fiber, vitamins, minerals, and phytonutrients, bloating can be a problem. If so, you should try to reduce your intake.”
