Why Are You Bloated & Is It Normal?

Bloating happens! It's uncomfortable, can really throw you off of your game, and just make you feel like blah. Totally been there. Often because it just happens. But you may be surprised to know that your bloat isn't a result of just eating too much or gaining weight or needing to poop. There are actually quite a few things that can contribute to bloat that often aren't mentioned. So let's talk about 5 of those things & if they're normal. [Menstruation not included because it's a given.]

This one is straight forward. You may notice after drinking a lot of water or fluid that you have to pee a lot & your stomach is poofier. It's normal and it happens. Fluids are good for you! You don't need to carry a gallon jug around - just stick to the general 2-3L water/day idea or whatever has been recommended by your health care team.

Fruits & veggies have a lot of fiber. Fiber means digestion is slower and takes more work for your digestive system. Especially with raw fruits & veggies, there's a lot of roughage involved! So your digestive system is working to break that down. This can lead to bloating & gas. It's normal but could be a sign that you may need to incorporate these foods more slowly, space them out more, or maybe you're eating too many fruits & veggies and need to chill out a bit.

Eating food = adding food into the stomach = taking up space in the stomach + digestion process = expansion. Normal. Eating quickly speeds up the process. It may lead to not breathing well while eating or not chewing well enough which can contribute to bloating. It's normal and happens. If you find yourself scarfing down a meal and feeling bloated or gassy after, slowing down and chewing can alleviate some discomfort & help you enjoy your meal more.

Breath is important in exercising. Holding your breath, gasping for air, or poor form could contribute to a stomach ache or bloating afterward. As you know, good form & breath are key! Don't push yourself into a stomach ache!

Inadequate muscle and fat stores on the abdomen are seen in malnourished or severely restricted individuals. The abdomen should have, and needs, layers of fat and muscle to protect internal organs. There are other uses that you can read about in my Nutrition 101: Fats blog. These layers also act to help "conceal" the food and beverages that we consume. So when these layers are insufficient, it can be easier to tell physically there's food/liquid in the stomach. Almost like you can "see it." This is not normal. Like I said, this is seen in a malnourished state and warrants further medical or professional advice.