It’s a feeling you surely know well – your pants feel tight, you’re feeling uncomfortable, and you’re gassy and just kind of overall miserable. Bloating isn’t exactly a feeling anyone welcomes, and it can often be hard to place what the exact cause of your case is. Whether it’s diet, hormones, or something else entirely, we’ve got some solutions for you to reduce bloating. 

What Causes Bloating? 

Bloating can be caused by a variety of factors. One of the biggest reasons for bloating is gas building up. Gas can be caused by a number of things, however. Some gas can be from carbonated beverages, eating too fast, or directly from specific foods. 

Foods That Cause Bloating

The foods that cause gas in different people vary depending on the individual, as everyone’s digestive system and gut bacteria is different. Essentially, however, the foods that cause gas in people are those that your digestive system can’t properly break down in your gut or be absorbed into the small intestine. 

Bloating can also be caused by intolerances or allergic reactions to certain foods. People who experience lactose or soy intolerance often experience gas, bloating, and other general gastrointestinal distress from the consumption of these foods. 

Common foods that cause bloating include wheat, garlic, onions, Brussel sprouts, broccoli, and of course, beans. Even if you regularly consume a lot of healthy foods or vegetab;es, your body can still be bloating as a result of your unique digestive patterns. 

How to Reduce Bloating Through Diet

If you think the source of your bloating is diet-based, the first step to solving this naturally is to identify which your body has trouble breaking down, including certain sugars, fibers, and bacterias. Once you’ve done this, try to cut down on these foods or cut them out of your routine entirely. 

Hormonal Bloating

For those who experience periods, you’ll know exactly what we’re talking about when we refer to period or hormonal related bloating. This type of bloating usually occurs during, or right before or right after your period, and can seem like it’s unavoidable.

Hormonal bloating is caused by the elevation of estrogen levels, and the lowering of progesterone levels, which leads to water retention and bloating. Though you might not be able to correct your hormonal imbalances immediately, eating certain foods around this time of the month can ease your bloating. 

How to Reduce Hormonal Bloating

Hormonal bloating can be reduced by avoiding foods that cause bloating naturally. This includes salty and sugary foods. Eat foods rich in potassium, and drink lots of water. 

Besides diet, hormonal bleeding can also be reduced for some through the use of birth control. If you think this might be right for you, talk to your doctor and see what options could work for you. 
At the end of the day, nobody is a fan of bloating. Whether it comes from diet, hormonal imbalances, or another reason, it’s uncomfortable and just kind of miserable to deal with. However, it doesn’t have to be your everyday reality. By correcting your diet and staying conscious of your body’s digestive patterns and gut health, you can ease your bloating symptoms. Want to jumpstart your nutrition and protect your gut? Check out Fitness Kitchen LA’s clean and highly nutritional customized meal plans here.