How to reduce uncomfortable stomach swelling:

If I experience bloating…. What foods should I avoid?

The best advice we can give is to recommend a food sensitivity test or food journal.  Each person will experience different reactions to foods. Something that bothers you may not bother your neighbour.  When you track your foods and note how you feel after eating them, look for recurring foods or food combinations that cause cramps, bloating, or gas.

Two of the most common food allergens are dairy and wheat.  The protein molecules in those two foods are difficult for people to digest properly.  You could experiment with cutting those foods out for a period of time to see if your bloating is reduced.

Bloating may also be caused by:

– Overeating
Poor food choices
– An imbalance between the good and bacteria in your gut
– Constipation
– Stress!!
– Hormonal imbalance
– Swallowing air, eating too fast, chewing gum

If you find yourself rushing through meals, you may not be chewing your food properly. It’s not just our teeth that break food down but SALIVA. It has vital enzymes that start the digestion process and takes the stress off of your stomach.


Other questions to ask yourself:

Do I feel stress before I eat?

Am I standing while I eat?

Do I have live probiotics in my diet (supplements or foods: kefir, sauerkraut, kimchi, pickles)?

Have I tried pre-meal stimulants such as apple cider vinegar in water, lemon water, or digestive enzymes?

Are there potentially irritating foods that I can try to eliminate (alcohol, coffee, gluten)?

Do I have a family history of digestive problems?

Are there dietitians or naturopaths in my area that offer free consultations?


Although this is an incredibly common problem, you shouldn’t suffer through constant bloating or gas pains.

When bloating does affect you, be gentle with yourself and try these easy steps for relief:

1. Think about what you have eaten that could cause your stomach upset
2. Take a gentle walk
3. Try an abdominal massage with coconut oil
4. Drink a peppermint tea to relax the muscles
5. Wear loose-fitting clothes to reduce uncomfortable constriction

Thank you,

The Live Well Centre

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