What causes bloating?
Bloating can be caused by a variety of factors including eating too quickly, drinking beverages and foods that cause gas or possibly food intolerance.
It essentially happens when there is an excessive level of liquids, foods or gas in the digestive system. Bloating can be mistaken for water retention but they are not the same thing. Bloating depends on lifestyle, diet, and stress, and is more specific to the abdomen.
Bloating can cause pain, gas, abdominal rumbling, and burping. It can also leave your stomach looking swollen, which is why most brides would like to avoid it on their wedding day.
Here is a deeper dive into how bloating is caused:
- Eating too quickly and too much. If you consistently feel uncomfortable after meals chances are you’re eating too much and too quickly.
- Food intolerances. Common allergens like gluten, wheat, eggs, lactose, fructose, and soy can cause excess gas production and bloating, amongst other symptoms.
- Carbonated beverages or drinking through a straw. Bacteria in your gut produce gases, along with swallowing air when eating, which is another type of gas. Carbonated drinks exacerbate this by releasing carbon dioxide in the stomach. Using a straw and even talking while eating can all increase the amount of air swallowed.
- Gassy foods. Fiber high foods like lentils, whole grains, and beans, can also produce gas.
- High carbohydrate foods. Carbohydrates including wheat, onions, garlic, apples, pears, and watermelon, among others, can cause bloating, particularly in people with irritable bowel syndrome.
- Sugar alcohols. These sweeteners, often found in sugar-free foods and chewing gums, can trigger digestive issues that include bloating.
- Hormonal changes. Bloating commonly happens before or during menstruation.
How to Prevent Bloating
Here are a few ways to ease bloating in the moment and reduce or even prevent prior to your wedding day.
Stay hydrated
As a general rule, every day you should drink between half an ounce to one ounce of water for each pound of your body weight. It is also recommended to sip on water before, during, and after meals to help flush excess sodium, which can often lead to bloating.
Get some exercise
If you’re bloated, you may not feel up to a vigorous workout, but that’s OK. Even a short walk can help stimulate your digestive system and move trapped gas along. Try going for a 15-20 minute walk after your rehearsal dinner and the morning of your wedding. This will also help clear your mind and elevate any anxiety you may be feeling.
Practice some yoga
Some yoga poses can help improve digestion and ease bloating by promoting intestinal movement.
Before rehearsal dinner and heading out to get ready for your big day give these yoga poses a try:
- Torso Twist
- Triangle
- Sphinx
- Cat-cow
Try peppermint oil
Some experts say peppermint oil capsules can help ease bloating. However, on the contrary, peppermint oil has been known to cause heartburn.
Please note: Do not ingest peppermint oil straight from an essential oil bottle. Only take capsules that are specially formulated for ingesting and recommended by a doctor.
Massage your abdomen
A gentle, circular massage can help stimulate your bowels and provide some relief.
Try massaging before heading to bed the night prior to your wedding. Massage from your right hip bone up toward your ribcage, across the upper part of your belly, and down toward your left hip bone.
Digestive enzyme supplements
Over-the-counter products like Lactase and Beano help break down food components for quick relief.
Soak in an Epsom salt bath
There is very little scientific evidence that support this practice, but a warm bath can still help reduce stress and promote relaxation leading up to your wedding day, which could help you feel better.
Common myths that don’t help with bloating
You may feel inclined to do almost anything to relieve the discomfort and appearance of a bloated belly before your wedding, but it’s best to avoid so-called “detox” drinks and pills. Bloating has nothing to do with a detox. Your body can detox on its own and quite easily without these expensive products.
Remember that bloating takes roughly 24 hours to subside. These tips are not guaranteed to help, but suggested to help prevent bloating leading up to your wedding day.
Reference Article: Bloating: Causes, Tips to Debloat, and More (healthline.com)
Click here for more of Coastal Wedding’s Ideas & Advice.
