Up next in 10
Expert nutritionist explains the top 10 common causes of bloating.
Jamie Wright, an accredited nutritionist breaks down what bloating is, and why our stomach bloats and gives you some simple tips for what you can do about the bloating if you experience it.
Bloating itself is a subjective feeling and can vary in degree from person to person and instance to instance. While bloating can be a normal response in certain situations there are experiences of bloating that can become very uncomfortable and even affect a person’s physical, mental and social well-being.
Jamie breaks down the severity of bloating into three general types that people may experience: Mild, Moderate, and Severe bloating.
Follow Jamie on IG: jamiesdietguide
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Chapters:
00:00 - Common causes of bloating
01:32 - Tips for avoiding bloating
03:03 - Increase your fibre intake
03:52 - What is IBS and what causes it?
05:29 - How to avoid dehydration
06:25 - How can we manage stress
07:48 - Any more bloating questions?
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0:00
we've all experienced a bloated belly at
0:02
some point in our lives and I'm here to
0:04
tell you the top 10 common causes of
0:06
bloating
0:10
hi I'm Jamie Wright an accredited
0:12
nutritionist and I specialize in helping
0:14
people all across the world achieve
0:16
their goals without any silly fad diets
0:18
bloating itself is a subjective feeling
0:21
and converiant degree from person to
0:22
person and instance to instance wide
0:25
bloating can be a completely normal
0:26
response in certain situations there are
0:29
experiences of bloating that can become
0:30
very uncomfortable and even affect a
0:33
person's physical mental and social
0:35
well-being I like to break down the
0:37
severity of bloating into three General
0:39
types that people may experience the
0:42
first being mild loading this is the
0:44
most common form of bloating and usually
0:45
involves a feeling of fullness or
0:47
tightness in the abdomen this may occur
0:50
after having a male and or following the
0:52
consumption of fluids the next type of
0:54
bloating I describe as more moderate
0:56
bloating this type of bloating can be
0:58
more uncomfortable and may involve
1:00
visible swelling in the abdomen you may
1:02
experience this at certain stages of
1:04
your menstrual cycle or if you are more
1:06
susceptible to stress related bloating
1:07
finally we have severe bloating this is
1:10
the most intense degree of bloating and
1:12
can involve severe discomfort pain and
1:15
visible distension of the abdomen
1:16
individuals with irritable bowel
1:18
syndrome or IBS or inflammatory bowel
1:20
disease IBD likely know what I'm talking
1:23
about I'm going to run through the 10
1:24
most common causes of bloating and give
1:27
you some simple tips for what you can do
1:28
about the bloating If you experience it
1:31
top 10 common causes of bloating number
1:33
one overeating eating too much food at
1:36
once or rapidly can cause stomach to
1:38
stretch leading to bloating likewise
1:40
having a lot of fluids at once and or
1:42
rapidly can have a similar effect here
1:44
are two simple tips to address this
1:46
cause of bloating firstly when you're
1:48
consuming a meal you want to aim to be
1:50
around a six or a 7 out of 10 level of
1:53
feeling full this is based on the hunger
1:55
fullness scale which is a one to ten
1:57
scale that is used to rate your hunger
1:59
and fullness levels with one being
2:01
painfully ravenously hungry and tan
2:04
being filled to the point of feeling
2:05
physically sick the second simple tip is
2:08
to employ some mindful eating practices
2:10
two are the important fundamentals of
2:12
mindful eating that will help you hear
2:13
or the encouragement of eating slowly
2:15
and without distraction as well as
2:18
listening to physical hunger cues and
2:19
eating only until you're full to
2:21
practice just start cutting to five when
2:24
chewing with each mindful start to think
2:26
about what you're actually experiencing
2:28
when you're eating and how you're
2:29
actually feeling at least in relation to
2:31
your physical hunger Clause number two
2:33
be weary of gas producing Foods certain
2:36
foods such as beans lentils broccoli
2:39
cabbage onions and carbonated beverages
2:40
can produce gas in the digestive system
2:43
leading to bloating the obvious fix here
2:45
is to be wary of these foods and how
2:47
they may affect your gut you may want to
2:49
pay particular attention to high FODMAP
2:51
Foods FODMAP simply stands for
2:53
fermentable oligosaccharides
2:55
disaccharides monosaccharides and
2:57
polysaccharides these are types of
2:59
carbohydrates that are fermented and
3:01
later increased gas production and
3:03
bloating cause number three constipation
3:05
I'm sure we all know what constipation
3:07
is but what exactly can you do about it
3:10
increase fiber intake fiber is essential
3:12
for maintaining healthy bowel movements
3:14
increasing your fiber intake can help
3:16
soften your stew and make it easier to
3:18
pass you can add more fiber to your diet
3:20
by eating fruits vegetables and whole
3:22
grains alternatively you could also try
3:24
a fiber supplement staying hydrated
3:26
drinking plenty of fluids can help keep
3:28
your stools soft and prevent
3:30
constipation while it may seem a bit
3:32
counter-intuitive to maintaining
3:33
hydration given that it is a diuretic
3:35
coffee or any source of caffeine can
3:38
also help get your Buzz moving regular
3:40
exercise regular physical activity can
3:42
also help stimulate your buzz and
3:44
promote healthy digestion you want to
3:46
aim for at least 30 minutes of moderate
3:48
exercise each day such as walking
3:50
swimming or cycling cause number four
3:53
IBS
3:54
IBS is a condition that affects the
3:56
digestive system and can cause symptoms
3:58
such as bloating abdominal pain and
4:00
changes in bad habits there are many
4:02
different approaches to address IBS but
4:04
I would recommend working with a
4:06
specialist dietitian accredited
4:07
nutritionist or your GP to firstly
4:09
identify what leads to your individual
4:12
IBS flare-ups and then put in place a
4:14
range of strategies to deal with that
4:16
and or avoid flare-ups in the future
4:18
cause number five the menstrual cycle
4:20
many women experience bloating during
4:23
their menstrual cycle due to hormonal
4:24
changes this is likely due to the
4:26
shifting hormonal environment's effect
4:28
on water retention and a change in the
4:30
rate of gastric empty just prior to
4:32
menstruation there is a surge in the
4:34
hormone progesterone which impairs
4:36
gastric motility often leading to
4:38
constipation and bloating you could
4:41
easily apply some of the same tips here
4:43
used to tackle constipation a black
4:45
coffee works wonders for getting things
4:47
moving cause number six food
4:49
intolerances some people may be
4:51
intolerant to components found in
4:53
certain foods such as lactose or gluten
4:54
which can cause bloating keeping a food
4:57
diary to determine which foods
4:58
contribute to your bloating would be a
5:00
good start once you've identified them
5:02
then you can do something about it for
5:04
instance if you find that dairy products
5:06
are causing you to experience bloating
5:07
you may want to introduce a lactase
5:10
enzyme supplement that can help break
5:11
down lactose and in turn hopefully
5:15
reduce the frequency and severity of
5:17
bloating episodes cause number seven
5:19
digestive disorders
5:21
digestive disorders such as
5:22
gastroesophageal reflux disease regard
5:25
or inflammatory bowel disease ABD can
5:27
cause bloating as a symptom I have one
5:30
tip for you here work with a
5:31
professional who knows what they are
5:33
talking about these are serious
5:34
conditions that should be treated with
5:35
care and an evidence-based manner by an
5:38
educated and qualified professional I
5:41
would sincerely advise you avoid Dr
5:42
Google and any social media gurus cause
5:45
number eight dehydration unsurprisingly
5:48
not drinking enough water can cause
5:50
constipation and bloating most of us are
5:52
pretty terrible at remembering to drink
5:54
water throughout the day but here's a
5:55
few helpful tips that will Empower you
5:57
to nag yourself to drink more water tip
6:00
number one keep a water bottle with you
6:01
throughout the day tip number two set
6:04
reminders on your phone or computer to
6:05
prompt you to drink water throughout the
6:07
day tip number three eat water-rich
6:09
Foods many fruits and vegetables such as
6:11
watermelon cucumbers and strawberries
6:13
have high water content and can
6:15
contribute to your daily water intake
6:17
the final tip get yourself a hydration
6:20
tracking app to further Nike into
6:22
drinking water cause number nine stress
6:25
stress can affect the digestive system
6:27
and lead to bloating as a result how so
6:29
well stress can alter the production of
6:31
digestive secretions reduce the blood
6:33
flow to the digestive system and
6:36
increase inflammation and even alter the
6:37
gut microbiota so how can we manage
6:39
stress better well it would depend on
6:41
why you stressed to begin with obviously
6:43
but I would say a good starting point is
6:45
to actually program in dedicated
6:47
relaxation time into your diet unwind
6:49
regular exercise having a healthy social
6:52
life a nutritious diet getting enough
6:54
sleep and getting outside are all useful
6:56
means of keeping elevated stress levels
6:58
at Bay there are certain supplements
7:00
that can help too ashwagandha is one of
7:02
my favorites it's an adaptogenic herb
7:04
that has been shown to help reduce
7:05
stress and anxiety
7:07
magnesium is another useful supplement
7:09
to take in the fight against stress
7:10
magnesium is a mineral that plays a role
7:12
in many bodily processes it can help
7:15
address stress by promoting relaxation
7:16
and improving the quality and quantity
7:18
of sleep that you achieve on to the
7:21
final common cause of bloating number 10
7:23
medication certain medications such as
7:25
antibiotics can disrupt the Natural
7:27
Balance of bacteria in the digestive
7:29
system leading to bloating if you have
7:31
finished the course of antibiotics You
7:33
may wish to consider introducing a
7:34
probiotic supplement into your daily
7:36
routine for a while after
7:37
supplementation appears to reconstitute
7:40
the gut with good bacteria faster and
7:42
may help reduce the risk of certain
7:44
antibiotic treatment Associated effects
7:46
such as diarrhea and bloating and That's
7:48
all folks the top 10 common causes of
7:50
bloating and what you can do about it
7:52
all in one video I appreciate that this
7:54
is a lot of information in the one video
7:56
but hopefully you can grab one or two
7:57
useful strategies to help address your
7:59
bloating if you do experience it and
8:01
finally don't forget to like this video
8:04
And subscribe to the my protein YouTube
8:05
channel for more helpful content and be
8:08
sure to keep asking the team questions
8:09
so we can keep providing you with more
8:11
evidence-based answers
8:14
foreign
#Weight Loss
#Health Conditions
#Eating Disorders
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#GERD & Digestive Disorders