Introduction
If you’ve noticed that your stomach is “puffing out too much”, you’re not alone. Many people struggle with bloating and an uncomfortable feeling of fullness in their stomachs. Fortunately, there are some simple dietary changes you can make to reduce bloating and get your stomach back to its normal size. In this article, we’ll discuss the reasons why your stomach may be “puffing out too much” and provide some tips on what to eat and what to avoid to reduce bloating.
Reasons Your Stomach is “Puffing Out Too Much” — Eat This Not That
If you’ve noticed that your stomach is “puffing out too much”, you’re not alone. Many people struggle with this issue, and it can be caused by a variety of factors. Here are some of the most common reasons why your stomach may be “puffing out too much” and what you can do to help reduce it.
1. Eating Too Much
One of the most common causes of a “puffy” stomach is simply eating too much. If you’re consuming more calories than your body needs, the excess will be stored as fat, which can cause your stomach to appear larger than it should. To reduce this, try to eat smaller portions and avoid overeating.
2. Eating the Wrong Foods
Another common cause of a “puffy” stomach is eating the wrong types of foods. Foods that are high in sugar, fat, and sodium can cause your stomach to swell and appear larger than it should. To reduce this, try to focus on eating more whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains.
3. Not Exercising Enough
If you’re not getting enough physical activity, it can cause your stomach to appear larger than it should. Exercise helps to burn calories and can help reduce the amount of fat stored in your stomach. Try to get at least 30 minutes of physical activity each day to help reduce the appearance of a “puffy” stomach.
4. Drinking Too Much Alcohol
Drinking too much alcohol can also cause your stomach to appear larger than it should. Alcohol is high in calories and can cause your body to store excess fat in your stomach. To reduce this, try to limit your alcohol consumption and focus on drinking more water instead.
5. Stress
Stress can also cause your stomach to appear larger than it should. When you’re stressed, your body releases hormones that can cause your body to store fat in your stomach. To reduce this, try to find ways to manage your stress levels such as yoga, meditation, or talking to a friend.
Conclusion
If you’ve noticed that your stomach is “puffing out too much”, it’s important to identify the cause and take steps to reduce it. Eating the right types of foods, exercising regularly, limiting your alcohol consumption, and managing your stress levels can all help reduce the appearance of a “puffy” stomach.
Frustrated with constant stomach bloat? You’re not alone—according to the Cleveland Clinic, occasional abdominal bloating affects between 10% and 25% of otherwise healthy people, with up to 75% describing their symptoms as moderate to severe. Here are five very common reasons that your stomach is puffing out. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Constipation is not only uncomfortable, it can also make your stomach bloated. “Everything is at a standstill,” says Beth Czerwony, RD. “Poop is just sitting there, fermenting, and making its presence known.” The solution? Make sure you’re eating fiber-rich foods and drinking plenty of water.
An imbalance of healthy bacteria in the gut is a common cause of belly bloating, experts say. “This is what I refer to as a ‘food baby,’ which is what happens when you eat foods that cause your stomach to bloat shortly after you eat them,” says Dr. Mark Hyman. “Your diet should consist of proteins—eggs, chicken, meat, fish—and vegetables that are crunchy and/or green, such as kale, broccoli, celery and cauliflower. In other words, foods that feed the good bugs.”
“Certain gut dysfunctions such as SIBO (small intestinal bacterial overgrowth) can be the cause of chronic gas and bloating,” says Will Cole, MD. “In a normal functioning gut, when you are not eating (during the night and in between meals), the migrating motor complex (MMC) pushes gut bacteria down into the large intestines, where most of it lives. However, sometimes this process can fail. In cases of decreased MMC function, bacteria meant to migrate grows up into the small intestines where it doesn’t belong. This wayward bacteria will eat what you eat, fermenting the food in the wrong area, causing gas, swelling, and SIBO. And when SIBO goes untreated for too long, it can lead to IBS (irritable bowel syndrome).”
A high-salt diet can lead to abdominal bloating, with processed foods, restaurant foods and convenience foods being especially high in sodium. “If you cut down on these, you should see a difference with less bloating,” says Anna Taylor, MS, RD, LD, CDCES, who also calls out pizza, sandwiches, cold cuts, canned soups, bread rolls and bagels as the “salty six” sources of hidden sodium in the American diet.
“Women tend to struggle with bloating more than men,” says Dr. Cole. “This can be due to the hormonal fluctuations that happen throughout a woman’s cycle. For example, women who struggle with premenstrual syndrome, also referred to as PMS, can contribute to increased water retention which fuels bloating. This is most likely due to the fact that estrogen is responsible for fluid retention and when estrogen surges in the case of menopause, PMS, or chronic hormone imbalances, bloating is more likely to occur.”
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