Bloating is generally the result of not being able to properly digest foods. These not-so-digested foods feel like they're just sitting around causing discomfort and a general feeling of being stuffed and “gassy”.

It can happen at any age but it seems to be more frequent as you're getting older. This is sometimes due to the stomach's reduced ability to produce enough acid for proper digestion.

Normally, when we eat, cells in our stomach release more acid which is important for so many digestive processes, such as breaking down foods and activating enzymes. As we age this process can become less efficient and the result can feel like it's wreaking havoc on the rest of the digestive system.

Unfortunately, this can have wide-ranging effects on all of our digestion abilities “downstream” that can result in bloating.

Bloating Reason #1:

Sometimes our bodies are (or become more as we age) sensitive to the fiber in certain fruits or vegetables. This can also occur when we introduce new ones into our diet as it may take a while for our body to adjust to them.

Pro Tip: Try chewing your vegetables more thoroughly, or lightly cooking or steaming raw ones. If a fruit or veggie seems to be consistently related to bloating try eliminating it for a few weeks and monitor your symptoms.

Bloating Reason #2:

Decreased stomach acid can reduce the activation of a key protein-digesting enzyme “pepsin”. This means that the proteins you eat aren't broken down as much and they can pass through your system somewhat “undigested”.

Pro Tip: Consider pineapple for its helpful enzymes that break down proteins, such as protease. Avoid if you are allergic to it.

Bloating Reason #3:

One thing that can seriously cause bloating is when your digestive system slows down. When this happens, digestion will become stagnant, resulting in foodstuffs just hanging around in there a bit (a lot?) longer than you'd like.

Ginger has been found to help with digestion and reduce nausea for certain people. Peppermint is thought to help your digestive muscles keep pushing food through, so it doesn't stay in one spot for too long.

Pro Tip: Consider drinking a digestive tea like peppermint or ginger. See my recipe below.

Bloating Reason #4:

All this lack of digesting in your stomach and small intestine puts extra stress on the large

intestine. The large intestine is the home of all of your wonderful gut microbes that have SO many functions in the body. The problem is when undigested food enters the large intestine it can feed the not-so-great microbes. These “unfriendly” bacteria produce waste material and gas as a part of their natural metabolism. The more of these microbes you have in your system (they will multiply if they are constantly being fed by undigested food in the large intestine) the more gas that will be produced in the large intestine.

Pro Tip: Try eating more fermented foods. Fermented foods contain probiotics which will feed the good bacteria and microbes in your system to keep the bad guys at bay This includes things like kefir, sauerkraut, and kimchi (as long as these don't cause bloating for you!). Make sure they're unpasteurized and contain live cultures. If you cannot tolerate dairy based yogurt and kefir, dairy free options are available or you could make your own dairy free versions.

Please note: if you are sensitive to fermented foods, do not use this approach.

Conclusion:

You can try the “pro tips” I've given you in this post. Maybe you'd prefer working with a practitioner on an elimination diet or to do Food Allergy Testing to get to the bottom of which foods you may be sensitive to? If bloating is a serious problem that you suffer from, consider making a Naturopathic appointment today

http://www.stephaniefarwellnd.ca/Programs/Detox-and-Digestion.

Recipe (Tummy Soothing Tea): Ginger Tea

Serves 1

Fresh ginger root (about 2”)

Hot water

Lemon slices (optional) Honey (optional)

Pour the water into a saucepan and heat it on the stove.

Grate the ginger root into the saucepan. Let it come to a boil, and then simmer for 3-5 minutes.

Strain the tea into a cup with a fine mesh strainer and add lemon and/or honey as desired.

Serve & Enjoy!

Tip: If you don't want to use a grater and strainer then you can peel the ginger and thinly slice it into your cup before adding boiling water. The pieces should be big enough that they will sink to the bottom.

References:

http://www.precisionnutrition.com/all-about-menopause

https://authoritynutrition.com/11-proven-ways-to-reduce-bloating/

http://www.dietvsdisease.org/how-to-get-rid-of-bloating/

http://summertomato.com/too-many-vegetables-how-to-prevent-gas-and-digestive-problems-caused-by-healthy-eating

http://www.precisionnutrition.com/elimination-diet

https://nccih.nih.gov/health/peppermintoil

https://nccih.nih.gov/health/ginger