Ever have one of those days where your belly feels three sizes bigger and your jeans start screaming for mercy? 🫠Yup, me too.
Bloating and gas can hit out of nowhere — one minute you’re fine, the next you’re unbuttoning your pants under the dinner table and wondering if you accidentally swallowed a balloon. But the truth is, there are a lot of sneaky reasons for it — and nope, it’s not just from eating “too much.”
Let’s break it down.
So… what really causes bloating and gas?
Aside from the usual suspects like beans and carbonated drinks, here are some not-so-obvious culprits:
Dairy products – If you’re even mildly lactose intolerant, that glass of milk or cheesy pasta can cause a whole gas fest.
Cruciferous veggies – So you love broccoli, cabbage, cauliflower, and kale, but they can be gassy babes.
Artificial sweeteners – Sorbitol and xylitol are hiding in your sugar-free gum and mints. They're notorious for causing bloating.
Greasy or fried food – Hard to digest and tends to sit heavy in your gut.
High-sodium meals – Sodium causes water retention. So, if you had fast food or instant noodles? Yup, hello puffiness.
Swallowing air – Yup, even eating too fast, drinking through a straw, or chewing gum can trap air in your belly.
And of course — let’s talk hormones.
If you're nearing your period, bloating is absolutely normal. Rising estrogen and progesterone levels can slow digestion and cause your body to retain water. Add in cravings and comfort food, and your gut's going through a little storm. Be kind to yourself during this time.
What can we do about it?
Here’s what you can do when you're feeling bloated:
Sip on warm water with lemon – Helps digestion and flushes things out gently.
Go for a walk – Light movement works wonders.
Skip the fizzy drinks – Even if it’s tempting.
Eat mindfully – Smaller, slower bites. No rush.
Keep a food journal – You might notice patterns you didn’t see before.
Burp or pass gas! Just let it out. The longer you keep it in, the longer you will feel uncomfortable.
Sometimes, all your gut needs is a little love and less chaos.
Of course, if you have pain with bloating and gas, or if it's a regular occurrence in your life that it disrupts normal activities, see your health care provider.
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Lady E is an internationally certified Life, Health, and Nutrition Coach and Gut Health Advisor.
All those certifications aside, she's also a woman who’s been there — curled up on the couch, bloated like a pufferfish, wondering if she’s the only one. She’s not. You’re not. 💛
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