How Can I Be Less Bloated While #ttc?

If you experience what's commonly referred to as "endo belly" (distention), you know how uncomfortable and frustrating it can be. While distention can be a common symptom of endometriosis characterized by severe abdominal bloating and distention, it often results from fluctuations within the menstrual cycle, typically worsening before ovulation and menstruation.

As we all know, bloating can cause significant discomfort and impact our daily activities, making it a challenging aspect of living with endometriosis. If you're trying to become pregnant, nothing feels worse than looking 5 months pregnant when your attempts at conception still haven't worked. 

A few bits of info about bloating and distention:

• Distention often flares in the days just before ovulation and just before your period, becoming worse in the afternoon and at night when we're tired. 
• Abdominal distention frequently becomes an issue during the ovarian stimulation protocol of IVF, as multiple follicles are developing in size and maturing in response to IVF hormone stimulating medications (follistim, menopur, gonal, etc.). Those multiple follicles begin secreting their own estrogen, which can aggravate a reproductive system that's already burden with the inflammation of endometriosis. 
• After IVF egg retrieval, women typically experience bloating and distention that can last 2-3 weeks, or more; as their bodies reset and return to their pre-stimulation hormone levels.

These different scenarios suggest that fluctuations in hormones can result in inflammation, which often affects the gut microbiome... leaving us to feel bloated and uncomfortable.

Luckily there are various things you can do during the daytime to prevent distention and bloating.

Below are some effective strategies to reduce inflammation from hormone imbalances, taken directly from our courses The Seed Fertility Masterclass and A Holistic Guide to Endometriosis, where you can learn more about optimizing your body for a healthy pregnancy and better hormone balance. 

Stay Hydrated

Staying hydrated is KEY to managing bloating. Sip plenty of water throughout the day to prevent your gut from swelling. Adding minerals, electrolytes, lemon, raspberries or cucumber to your water will enhance its anti-inflammatory, detoxifying effects and promote proper hydration. Drink up! 

Avoid Certain Foods

It may seem obvious, but minimizing bloating means steering clear of foods that cause gas and bloating. At the top of this gut-offender list are: rice, dough, carbonated sparkling waters and beans. Avoiding pizza and glutinous breads, muffins, bagels, and burritos will go a long way in keeping your belly flat -- especially during your PMS week and while stimulating your eggs in IVF and following egg retrieval. 

Emphasize Protein

Focusing on adequate protein intake in your diet can keep sugar cravings at bay, as sugar fermentation becomes bloating and gas. Opt for lean meats, fish, and eggs over soy protein products when trying to conceive and keep your flat stomach -- soy can be hard to digest and it alters your estrogen levels. 

Rest When Possible

Taking short breaks during the day can make a significant difference in your belly; as you give your body a break from cortisol (stress hormones). Spend some time offline and put your feet up. Even a 5-minute mental break from screens and stressful situations can slow down the tendency to bloat.

Chew Food Slowly

Eating slowly and chewing your food thoroughly can aid digestion and reduce bloating. On particularly bloat-prone days, consider a digestive enzyme to further support your digestive system's ability to breakdown the nutrients in your food.

Avoid Chewing Gum

Chewing gum can cause you to swallow air, leading to a more bloated appearance. On days when you're particularly prone to bloating, it's best to avoid gum altogether.

Choose the Right Fruits

Certain fruits are less likely to cause bloating. While juicy melon can sometimes lead to discomfort, berries have less water content, making them a better choice. Sticking to raspberries, blueberries and blackberries, which are also lower in sugar, will likely prevent your belly from bloating.

Additional Tips

• Herbal Teas: Drinking herbal teas like peppermint or ginger can soothe your digestive system and reduce bloating.
• Gentle Exercise: Light physical activities like walking after eating, and yoga can help stimulate better  digestion and reduce bloating.
• Mindful Eating: Pay attention to your body's signals and eat mindfully to avoid overeating, which can contribute to bloating.

By following this guidance, you can manage distention or endo belly much more effectively and reduce the annoying discomfort associated with bloating.

Remember, it's best to take small steps towards feeling better while managing your symptoms. The Seed Fertility Masterclass provides 28 Days of hormone-balancing food guidance. You'll be surprised by how GOOD you can feel, once you know how to use food as fertile medicine. 

You've got this! Stay proactive and take good care of yourself.