My health coaching clients often complain about bloating. Common symptoms include fullness, pressure, discomfort, and belly distension. According to Cleveland Clinic, "Between 10% and 25% of otherwise healthy people complain of occasional abdominal bloating. As many as 75% describe their symptoms as moderate to severe."
Common causes of bloating.
Excess gas
Food intolerance
Digestive disorders such as carbohydrate malabsorption, SIBO, IBS or functional dyspepsia
Constipation, bowel obstructions, motility disorders, weight gain or water retention
Hormonal fluctuations
It can be helpful to keep a journal of your symptoms for a few weeks. This can reveal possible triggers and/or cycles in your symptoms to give you a better idea of where to start. As long as your bloating tends to come and go, you can try some of the tips listed below to see what improves your symptoms. If your bloating doesn't go away or gets worse, or you develop a fever or vomiting, seek medical care to rule out more serious issues.
Tips that may help to reduce bloating.
Regulate bowel movements (include fiber in your diet and consider supplementing if needed, drink plenty of water)
Lifestyle changes (get regular exercise, manage stress)
Dietary changes (avoid processed foods, practice mindful eating, notice sensitivities and consider an elimination diet or the low-FODMAP diet)
Supplements (magnesium, probiotics)
Herbal teas, peppermint oil
Regulate hormones (several options are available, including traditional medicine and holistic therapies)
If you are experiencing bloating and are interested in the support options we offer at Statera, consider seeing one of our medical providers for evaluation. Depending on your symptoms, they may recommend additional testing and can then explain treatment recommendations for your specific needs. Other appointment options include Acupuncture, Reflexology, special Massage Therapy techniques, fitness/Pilates/Yoga (personal training, private sessions, or small group classes), Health Coaching, and sessions focused on stress management techniques/mindfulness/meditation.
~Nicole Hutchison, PT, CSCS, Holistic Health & Integrative Nutrition Coach
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