We Spoke to a Naturopathic Doctor About Bloating So You Didn’t Have To

1) What are the common misconceptions of bloating? Can you bloat from healthy foods, not just junk foods?

Foods that are generally considered “healthy” can still cause bloating if your body is not able to metabolize them well. These are known as food intolerances, or foods that your body is not able to digest properly. When you are intolerant to a food, you are not able to benefit from the nutrients it contains and eating these foods can result in sub-optimal digestion and cause symptoms such as bloating, constipation and diarrhea.

2) How is bloat related to hormonal cycles and what can be done to combat this?

Approximately 70% of women suffer from increased bloating around their menstrual period. Bloating and other PMS symptoms are caused by fluctuations in the levels of the hormones estrogen and progesterone. Women who have inflammatory bowel syndrome (IBS) are more likely to experience increased cyclical gastrointestinal symptoms. While it can be difficult to completely resolve increased bloating, gas and constipation around your menses, you can decrease symptom severity and feel more comfortable during your monthly cycle. Dietary choices, exercise and natural supplementation can be effective in decreasing period bloating woes.

Fluctuating levels in estrogen and progesterone are the cause of increased menstrual bloating. Progesterone levels are higher mid-cycle until several days before menstruation where they take a dive. Progesterone causes decreased motility, or slowing, in the digestive tract which can lead to symptoms such as gas, bloating and constipation. Rising levels of estrogen and the decrease in progesterone that occurs several days before your period also causes increased fluid retention. More fluid retention means increased bloating. Although cyclical hormonal shifts are somewhat beyond our control, the severity of menstrual bloating can be decreased through diet, exercise and targeted supplementation.

3) Are bloating and stress linked?

Yes! Digestion is a function of the parasympathetic, or “rest and digest”, portion of the autonomic nervous system, or ANS. The ANS has two main branches, the parasympathetic branch and the sympathetic, or “fight or flight”, branch. Back before the modern era, activation of the sympathetic nervous system allowed us to run away from predators. Nowadays, it’s in charge of our response to everyday stressors such as traffic, deadlines, etc. When we are in a sympathetic state blood is shunted to our extremities, away from our digestive organs. We do not process food well while we are in a sympathetic state which can lead to the symptoms such as bloating.

4) What are the best ways to de-bloat while traveling?

The best way to de-bloat while traveling is to prevent it from happening in the first place. I like to pack my own snack-pack full of fiber-rich, whole foods. I make sure to include foods that I normally consume in my day-to-day routine so I know how I feel when I eat them. This hack helps me to avoid eating the excessively salty, processed food that is available during travel. It is also important to stay well hydrated, especially during air travel. I bring my own refillable liter water bottle that I make sure to regularly drink from for the duration of travel. On top of these nutrition tips, Arrae’s Bloat Capsules are a quick fix, too!

5) How do the combination of Arrae’s natural products work effectively in under an hour?