5 random things you didn’t know could cause bloating
*Side note: I was typing this article 2 days ago and accidentally spilt coffee all over my Macbook… had to head to the Apple store to have them tell me its still somehow functioning?! But please - this is your sign to always have Applecare because you can never be too careful.
I think the word “bloat” should be coined as the most popular word of the 2020s. If I had a dollar for the number of times a day I hear one of my friends say that they’re bloated, I’d be a millionaire. So, is the problem YOU or is the problem our environment?! Let’s talk about it.
Let’s start by defining what bloating actually is. If you took a photo of your body in the morning and another at the end of the day, you'd likely notice that your abdomen looks more distended in the evening. That’s because you’ve eaten food throughout the day! In the morning, your digestive tract is relatively empty and ready to take in nourishment. By the end of the day, it’s filled with food, fluids, and gas produced during digestion—so of course it looks and feels fuller. So, what’s the difference between that sensation and feeling bloated? Bloating is when you’re chronically feeling distended, uncomfortable, and full. Your abdomen feels tight and full, even when you’re eating relatively well. It’s a build up of gas for some reason!
There can be 101 reasons for this bloating unfortunately (I wish life could be simpler, were people in 1620 this bloated?). But, here are my top 5 reasons why you could be bloated - these tend to make a big difference with my patients and chronically bloated friends.
5 random things that didn't know that could cause bloating
Sugar alcohols: these are in your sugar free foods and beverages - your mannitol, sorbitol, xylitol, erythritol, and lactitol. Sugar alcohols are types of carbohydrates with both sugar and alcohol-like properties, used as a lower-calorie sweetener in various foods. They are great for people who have to mindful of their sugar intake or have Type I or Type II diabetes since they don’t cause that sudden spike in blood sugar.
But here’s the thing, our bodies don’t digest them the way it digests carbohydrates as easily. These sugar alcohols will bypass the normal digestion pathway that carbohydrates tend to go through, and end up being surrounded by a mosh pit of gut bacteria who are ready to go IN on them. Our gut bacteria will ferment the sugar alcohols and this fermentation will lead to the gas, bloating, and overall digestive discomfort you deal with.
The consumption of sugar free drinks and foods is a mindful thing to do, but also it’s important to be mindful of this if you are dealing with bloating and/or digestive discomfort after.
Carbonated drinks: I mean, they are gas-y drinks! The added bubbles and carbon dioxide in the drinks is adding extra gas into our digestive system. These bubbles get trapped and can lead to a feeling of discomfort and fullness.
Drinking through a straw: why can’t life be simpler? Apparently drinking through a straw can lead to bloating. When we drink through a straw we’re allowing in excess air in and that air/gas is getting trapped within our digestive system. You can end up with similar symptoms like when you have carbonated drinks!
Chronic stress: This one shouldn’t come as a shocker! The gut-brain connection can truly make or break our health. When our first brain is dealing with chronic stress, racing thoughts, or negativity, our second brain — the gut — feels it too.
The two are connected by the vagus nerve, a key part of our parasympathetic nervous system, which oversees digestion, heart rate, and immunity. When we’re calm, cool, and collected, the vagus nerve helps digestion run smoothly! But when we’re stressed, anxious, or low, it can disrupt gut motility — slowing things down and stirring up symptoms like bloating, nausea, burping, diarrhea, and more.
Eating too fast: yes, you’re housing your food and you need to give yourself more time to enjoy your food! When we eat too fast, a few things can happen: You override fullness cues. Your body needs about 20 minutes to register satiety. If you eat too fast, you might not realize you’re full until you’re uncomfortably full. Next, you can overwhelm digestion. Chewing is the first step in digestion. If food isn’t properly broken down in the mouth, it puts more pressure on your stomach and intestines, which can slow digestion and cause symptoms like gas, bloating. Lastly, it can mess with gut motility. Fast, distracted eating activates the sympathetic nervous system (your “fight or flight” mode), which slows down digestion. In contrast, eating slowly and mindfully supports the parasympathetic nervous system (your “rest and digest” mode), helping things move along more smoothly. SO, the bottom line - Slow it down, chew your food well, and be present with your food. It’s one of the simplest ways to support better digestion — and it actually helps you enjoy your meals more, too.
Dealing with chronic bloating and you’re being mindful of all 5 of these things? Book a complimentary 20 minute discovery call with me, your favorite gut health dietitian, to help you get to the bottom of this for you!
xoxo,
Jasmin D the RD