Beat the Bloat – How to Tackle Bloating and Indigestion
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Time to read: 9 min
Are you tired of constantly battling bloating and indigestion, wondering why your stomach just can’t behave? You're definitely not alone. Whether it's belly bloat that makes your favorite jeans feel two sizes too small or indigestion that turns every meal into a minefield, the struggle is real—and surprisingly common. Nearly 40% of Americans report experiencing gut issues that disrupt their daily lives, while over 60% report experiencing at least one gastrointestinal event over the course of a week.
But why is this happening, especially when you're doing your best to live a healthy, active lifestyle? We'll explore everything from the impact of stress and dietary habits to the role of physical activity and hydration. Plus, we provide practical strategies to help you soothe your stomach and reclaim your day from these digestive disruptions. Whether you're looking to tweak your diet or find the right supplements, we've got you covered. Let's unravel the mystery of these digestive woes and find solutions that work for you.
Signs of Poor Digestion
1. Bloating
Ever feel like your belly swells up after a meal? That's bloating. It can happen even if you haven't eaten problematic foods or a large meal, making your stomach feel uncomfortably full.
2. Indigestion + Heartburn
If you often feel a burning sensation in your chest or stomach discomfort after eating, you might be experiencing heartburn or indigestion. These issues can range from annoying to downright painful and might be a sign that something in your diet or lifestyle needs to change.
3. Constipation/Diarrhea
Everyone's bathroom habits are different, but if you find yourself going too much or not enough, it could be a sign of poor digestion. These changes can throw off your day and are often linked to what you eat, how much you drink, or other underlying health issues.
4. Low Energy + Fatigue
Feeling tired all the time? When your body doesn't properly break down and absorb food, you might not get the nutrients you need, leaving you feeling drained and sluggish.
5. Gas
It's normal to pass gas, but if it's more common than not, it could be due to food not breaking down properly in your gut. This leads to fermentation by gut bacteria, which produces gas and leads to bloating and discomfort.
Nearly 40% of Americans have gut issues that disrupt their daily lives, and 60% report at least one GI event every week.
Dietary Habits Contributing to Digestive Disruptions
In today's fast-paced world where convenience often dictates dietary choices, the result can be uncomfortable gut issues. But what causes these symptoms? A deeper look into our dietary habits reveals a lot about how what we eat impacts our digestive health. As more individuals opt for quick, ultra-processed foods over balanced, nutrient-rich diets, we are seeing an increase in digestive problems such as bloating, indigestion, and irregular bowel movements. These issues are not merely discomforts—they can also significantly affect our quality of life and overall health.
Processed foods, high in salt and packed with simple carbohydrates while being low in protein, can disrupt digestive health because they are quickly broken down into sugars, leading to a rapid increase in blood glucose levels. This not only contributes to weight gain and metabolic issues over time but also exacerbates digestive symptoms like bloating and discomfort.
When we consume sugar and simple carbs, our body releases insulin to manage the spike in blood glucose. This process can influence how our kidneys function, particularly in how they manage fluid retention. Frequent spikes in insulin from a high intake of simple carbohydrates can lead to an imbalance in fluid levels, further contributing to bloating.
Fiber plays a critical role in not just maintaining bowel health but also in regulating blood sugar levels. A diet low in fiber leads to slower bowel movements, which can cause constipation and subsequent bloating. High-fiber foods help keep things moving in the GI tract and stabilize blood sugar levels, which helps prevent excessive bloating.
Protein is essential for numerous bodily functions, including the maintenance of fluid balance and muscle function, which aids in overall digestion. A diet low in protein can disrupt these processes, leading to poor digestion and an increased risk of bloating. Read more about muscle health and protein here.
Lifestyle Choices that Lead to an Unhappy Belly
In addition to diet, our lifestyle plays a crucial role in the prevalence of bloating and indigestion. Understanding these factors can help us make informed decisions to improve our digestive health.
Stress
Humans spend their lives in one of two modes: “rest and digest” and “fight or flight.” When we’re relaxed and at ease, our body can focus its energy on resting and digesting our food. But when we’re stressed, our body goes into "fight or flight" mode, diverting blood to areas more critical for immediate survival, like the muscles and brain. This response disrupts the "rest and digest" process, slowing down digestion and causing bloating and indigestion. When we are chronically stressed, this can lead to prolonged digestive issues and aggravate other GI issues.
Physical Inactivity
Our bodies are designed to move. An inactive lifestyle leads to numerous health issues, including poor gut health. Lack of physical activity can weaken gut motility—the movements of the digestive system that help process and move food through the gut. Reduced motility can result in slower digestion, leading to uncomfortable bloating and constipation. Regular physical activity helps stimulate digestion and encourages bowel regularity, which are essential for reducing bloating and enhancing overall digestive health.
Alcohol Consumption
We all know that alcohol isn’t great for us—and it can be especially problematic for digestion and gut health. An immediate effect of alcohol is dehydration, which can cause the body to retain water to preserve its fluid balance and lead to bloating. Alcohol can also irritate the GI tract, disrupting normal digestion and exacerbating symptoms of indigestion and bloating. On top of that, alcohol can cause leaky gut and negatively impact our microbiome.
Medication Use
Certain medications can also interfere with digestive health. Proton pump inhibitors (PPIs), commonly used to treat acid reflux and heartburn, can have long-term effects on gut health. Since they reduce the amount of stomach acid produced, this can disrupt digestion and absorption of nutrients which rely on an acidic environment to function properly. Over time, this can lead to malabsorption issues, which further contribute to bloating and other digestive problems.
Remedies for Bloating + Poor Digestion
Diet + Lifestyle
- Dietary changes
- Boosting activity
- Proper hydration
- Stress management
Supplements
- Digestive enzymes
- Key minerals
- Natural diuretics
- Soothing botanicals
Other Factors that Influence Digestion and Bloating
There are other factors that can significantly influence digestion and bloating, impacting our overall gut health. One of the critical factors is electrolyte imbalance, particularly the balance between sodium and potassium. Too much sodium, commonly consumed through high-salt processed foods, can lead to water retention, causing bloating. Hormonal changes also play a substantial role; fluctuations during menstrual cycles, pregnancy, or menopause can disrupt gut motility and lead to symptoms like bloating and indigestion. Additionally, food sensitivities can severely impact gut health and are often unrecognized. Common sensitivities include gluten, lactose, soy, corn, eggs, and artificial ingredients (color, preservatives, flavor), which can trigger everything from gas and bloating to more severe digestive responses.
The condition known as leaky gut, where the integrity of the gut lining is compromised, is another crucial factor. This can result from consuming inflammatory foods or exposure to pesticides, allowing toxins and undigested food particles to enter into the bloodstream. This leads to inflammation and a range of digestive and systemic issues, with foods high in refined sugars, unhealthy fats, and artificial additives exacerbating the problem. Lastly, an underproduction of digestive enzymes can negatively impact digestion. As people age, the body naturally produces fewer digestive enzymes, which can impair the digestion of foods and the absorption of nutrients.
Remedies for Improving Digestion and Gut Health
1. Be Mindful of Your Diet
One of the first steps to improving digestive health is making dietary changes. Incorporating whole foods that are high in potassium and low in sodium is crucial. Potassium helps counteract the bloating effects of sodium by promoting sodium excretion and supporting fluid balance. Foods rich in fiber, such as vegetables, fruits, legumes, and whole grains, are also important. They help manage blood sugar levels and facilitate regular elimination, which can prevent constipation and bloating.
2. Boost Activity Levels
Engaging in regular exercise enhances gut motility—the movement of muscles in the gastrointestinal tract that propels food through the GI tract. This promotes elimination and prevents indigestion and constipation. Exercise also stimulates the secretion of digestive enzymes, which are necessary for breaking down food into nutrients the body can absorb. Moreover, the stress-reducing effects of exercise can alleviate stress-induced digestive problems like IBS.
3. Focus on Hydration
Drinking adequate amounts of water is essential for maintaining a healthy digestive system. Water helps dissolve fats and soluble fiber, allowing these substances to pass through the intestines more easily. It also supports kidney function and helps prevent the common problem of dehydration-related constipation. Ensuring you drink enough water throughout the day is a simple yet effective way to enhance digestion and overall health.
Supportive Supplements
Digestive Enzymes
A comprehensive blend of digestive enzymes can significantly boost digestion. They help break down complex foods into absorbable nutrients, thus reducing bloating and improving nutrient uptake. This can be especially helpful if you’re eating heavier meals, hard to digest foods like diary and beans, or when you’re stressed and need extra support. The right blend can work fast and give you the relief you’re looking for.
Natural Diuretics
Lemon, hibiscus, dandelion, and cranberries have diuretic properties that help eliminate excess water from the body, reducing water retention and bloating.
Soothing Botanicals
Ingredients such as fennel seed, ginger, turmeric, wheatgrass, and aloe have properties that reduce inflammation and soothe the digestive tract. These botanicals can alleviate symptoms of nausea, indigestion, and gas.
Key Minerals
Potassium is important for digestion in that it regulates fluid balance, promotes gut motility, and optimizes pH levels, however nearly everyone struggles to get enough through their diet. Taking a potassium supplement can help boost your intake so you know you’re getting enough. Magnesium can also support gut health in a number of ways. Like potassium, it supports fluid balance and motility, however it is also crucial for activation of digestive enzymes and helps reduce stress and encourages proper elimination, all of which encourage a smoother digestive process and improved gut health.
Resistant Starch
Resistant starch is a type of carbohydrate that resists digestion in the small intestine and is fermented in the large intestine, serving as a prebiotic and promoting the growth of beneficial bacteria to fuel the microbiome and healthy gut function. Good sources of resistant starch include cooked and cooled rice and potatoes, underripe bananas, and cashews.
In Farmana products, we use a type of resistant starch that comes from organic cassava root that is an excellent source of prebiotic fiber that is easy for the gut to process and use.
Dealing with bloating and indigestion doesn't have to be a daily struggle. By understanding what impacts your gut, you can start making small changes that have big impacts. Adding making healthier food choices, managing stress, and staying active are easy ways to support your gut health. But when needed, digestive enzymes, electrolytes and natural diuretics can be powerful tools to help address your discomfort. And remember, while these tips are great for everyday wellness, if you're consistently feeling off, it's a good idea to chat with your doctor to rule out anything serious.
Here's to less bloating and more enjoying life without digestive discomfort!
Author: Ashley Lizotte, MS
Ashley is one of the co-founders of Farmana. She has her Masters in Nutrition and has spent nearly 20 years of her career in the health and wellness industry, working closely with functional medicine practitioners to formulate therapeutic dietary supplements and develop treatment protocols. Ashley spends most of her time perusing the local farmer's markets, perfecting her sourdough, working out, tending to her garden, trying new recipes, and going on long walks with her Wirehaired Vizsla, Birdie. 🐶
