Five Mistakes That Cause Bloating

Introduction

• Bloating makes your stomach swell, giving a 'pregnant' look.
• Common issue: affects 1 in 4 people.
• Understanding the digestive system anatomy is key.
• Bloating involves trapped gas in the belly (abdominal distension).
• Important to rule out serious medical conditions.

Anatomy of the Digestive System

1. Stomach
   • First stop after eating; mixes acid and enzymes with food.
   • Can overinflate like a balloon if too much air is trapped.
2. Small Bowel
   • Long, twisty tube (20 ft); site of digestion and nutrient absorption.
   • Bad bacteria or unbreakable foods can cause gas buildup.
3. Large Bowel (Colon)
   • Final stretch (5 ft); water is absorbed here.
   • Gas builds up if movement is slow due to dehydration, low fiber, or fermentation.

Warning Signs to See a Doctor

• Persistent abdominal pain.
• Unintentional weight loss.
• Blood in stool.
• Severe vomiting or coffee ground-like vomit.
• Chronic diarrhea, constipation, or swallowing difficulties.
• Sudden extreme bloating.

Mistakes Leading to Bloating

Mistake 1: Ignoring Gut Microbiome

• Gut has trillions of bacteria (good and bad).
• Dysbiosis leads to excess gas and bloating.
• Causes: overusing antibiotics, high sugar/junk food intake, stress, poor sleep, excess protein.
• Fix: Promote good bacteria with foods:
  1. Fermented yogurt (unsweetened)
  2. Sauerkraut
  3. Kefir
  4. Kimchi
  5. Garlic
  6. Onions
  7. Asparagus
  8. Slightly green bananas
  9. Chicory root
  10. Lentils

Mistake 2: Eating Too Fast

• Causes swallowing of air leading to bloating.
• Psychological triggers: stress, boredom, excitement.
• Fix: Slow eating pace, chew 20-30 times, avoid straws/fizzy drinks.

Mistake 3: Not Drinking Enough Water

• Water aids digestion and prevents constipation.
• Recommended: Half of body weight in fluid ounces (e.g., 150 lbs = 75 oz).
• Monitor hydration by urine color (clear = hydrated).

Mistake 4: Self-Diagnosing IBS

• Many assume IBS without a medical diagnosis.
• Fix: See a doctor for tests (lactose/fructose intolerance, SIBO, etc.).

Mistake 5: Overloading on Fiber

• Too much fiber can cause bloating, cramps, and nutrient malabsorption.
• Fix: Increase fiber gradually, ensure adequate water intake.
• Recommended fiber intake:
  • Women: 25g/day, Men: 38g/day.
  • Example meal plan:
    • Breakfast: Oatmeal + berries = 8g fiber.
    • Snack: Apple = 4g, or raw carrots = 2g.
    • Lunch: Whole grain sandwich + greens = 7g.
    • Snack: Almonds = 3.5g.
    • Dinner: Lentils + broccoli = 20g.

Conclusion

• These strategies provide tools to combat bloating effectively.
• Further resources on calculating macros and meal plans are available in additional videos.