There is nothing more uncomfortable than squeezing into running gear when you are bloated. We are familiar with the swollen state of retaining gas or water that makes you feel like the Michelin man. Maybe you ate a big meal or something salty to cause this uncomfortable feeling. Maybe you are in a constant state of "bloat." Either way, there are 10 ways to get rid of body bloat and reduce the chance of it in the future.
Stop Swallowing Air
Chewing gum, sipping through straws and talking excessively while running can all lead you to swallowing some air. Ditch the gum and straw for a week and see how you feel. Talking while you run makes it hard to engage your diaphragm. This means you take shallow breaths that cause you to swallow air. For high-intensity activities, cut the chatter, and save it for warmups and cool downs when you can engage all of your muscles for deep breathing.
Moderating Your Fluids Before a Workout
The best time to hydrate for a workout is the day before, not 20 minutes before your feet hit the trail. Moderate your fluids to less than 16 ounces of water, coffee or pre-workout an hour before your run. Stop taking in fluids 30 minutes before your workout or only take small sips.
Skimp on Extra Salt
Salt causes your body to retain fluid. On marathon days in 100-degree weather, this is a good thing. In the winter for short training sessions less than nine miles, it is not needed. If you don't normally add extra salt, take a look at your salad dressings, sauces and deli meat. They are likely packed with sodium.
Drink Soothing Tea
Curl up on the sofa with a good book and a cup of tea. Fennel, dandelion or peppermint tea have the power to ease bloating.
Lower Your Fiber Fix
Sometimes you can have too much fiber, especially before a run. On average, women need 25 grams and men need 38 grams of fiber daily. Depending on your diet, this can be quite easy to get and even eat too much. All of those "zero net carb" protein bars have up to 20 grams of fiber and blackberries have 8 grams of fiber per cup. Everything from yogurt to cereal might contain chicory root, a food additive that contains inulin (a type of fiber), to replace fat or other carbs. It tastes good and is natural but can only be processed in the colon, making it rough to digest. The night before your run, lower your fiber and avoid foods that promote "low net carbs."
Avoid Filling Fillers
From protein bars to supplements, most of those products contain something hard to pronounce like Carrageenan or Sodium Sulfite. These fillers can mess with your tummy causing discomfort, not to mention long term effects on your health. It's best to remove them from your diet all together.
Slow Your Roll
As a runner it can be hard to grasp this concept, but slowing down your eating, your pace and your life can help with bloating. First, when it comes to eating, try extending mealtime for an additional five minutes. For your pace, when you feel bloated, try a slower pace with a few pickups and even let out some gas if needed (no judgement here!). Lastly, constant stress can release the hormone cortisol, which can disrupt your digestive system and lead to bloating.
Back Down on Bubbles
Yes, carbonated water is refreshing on a hot day, but it can also cause bloating. Where do you think those bubbles go? Try a few days without drinking carbonated beverages and see if the bloat goes away.
Dial in on Food Intolerances
Start with the most common food intolerances by going on a FODMAP diet. FODMAPs are types of carbohydrates found in certain foods that can cause undesirable digestive symptoms like bloating. This includes foods like apples, legumes, milk, broccoli, sweeteners and bread. Take these foods out of your diet for a week to try to see if they could be causing you discomfort.
Sip Lemon Water
The tried and true beverage that will energize your body is lemon water. It is a simple but effective way to aid digestion and keep you hydrated. Try it with your cup of tea for extra flavor.
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