How to Avoid Gas & Bloating when Wearing a Corset

Trapped gas in the body can be an uncomfortable or even painful experience (my cousin was once hospitalized for what everyone thought was appendicitis and it turned out to just be gas). But when you put a corset overtop of a gassy tummy, it can be even more uncomfortable. Your stomach and intestines are the hollow, membranous organs that take up arguably most of the space in your peritoneal cavity. According to Dr. Bob Jung (an orthopedic surgeon and Cathie Jung‘s husband), when these organs are relatively empty and not bloated with gas (or waste), they can flatten easily to accommodate the compression from a corset. However, when these organs are filled, there is a competition for space in the body which results in discomfort when corseted.

Therefore it’s in our best interest to minimize the amount of bloating when corset training. Unfortunately, many people try to change their diets simultaneously when they start corset training, opting for a high-fiber and ‘clean’ diet, and while this may indeed be better for you in the long run, your digestive system might be shocked by the abrupt change – unable to deal with the sudden increase in fiber, your bowels may protest and you may experience more gas, bloating, diarrhea, etc. Hopefully this post will help you pinpoint what is creating your gas, and what you can do about it.

What causes gas?

Foods: beans, cruciferous vegetables (broccoli, cabbage, brussels sprouts, asparagus, cauliflower, etc.), dairy if you’re lactose intolerant.

Drinks: carbonated beverages, milk (see above), hidden artificial sweeteners (especially the sugar alcohols: sorbitol, maltitol, xylitol etc.)

Your gut health: whether your intestinal flora is balanced and you are creating the necessary digestive enzymes.

Eating/ drinking habits: How quickly are you consuming your meals? Are you taking small bites and chewing slowly and thoroughly? Are you drinking enough water every day? Do you habitually chew gum or suck on candies throughout the day?

Other behaviours: Do you breathe more through your nose or your mouth? Do you tend to suck air through your teeth when you’re tense?

I wouldn’t necessarily say to swear off all the food and drinks above – that may be too much of a diet/ lifestyle change for some, and there are many benefits to eating beans and vegetables (as long as you don’t have an allergy or lectin sensitivity). But choosing your foods wisely, preparing them in a different way, or moderating how much you consume at a time can go a long way.

Tips on minimizing gas production when wearing a corset (or anytime):

Carbonated drinks:

There is no biological need for fizzy drinks, so avoid them if they’re not offering anything to your quality of life. If you must have a carbonated drink, let it bubble on your tongue and go flat before swallowing. My guilty pleasure is sparkling mineral water – no sugar, no phosphoric or citric acid to erode the enamel of my teeth if I let it sit in my mouth, no food colouring to stain my teeth, and no artificial sweeteners/ sugar alcohols to cause bloating.

Beans and pulses:

When I was in university I lived off a lot of dry beans, because they were even cheaper than canned beans but they did require more preparation when cooking. Some people say to soak the beans overnight and toss the water in the morning to avoid excess gas, then add the rinsed beans to your cooking. I often opted for lentils because they create less gas – and they’re small so they don’t need to be pre-soaked and they cook up relatively quickly.

Cruciferous vegetables:

Cooking your cruciferous vegetables can destroy some of the saccharides that cause bloating – this goes for beans as well – but overcooking your vegetables can denature some of the other nutrients as well, which leads to the next tip…

Take an enzyme supplement if you need it:

“Beano”  supplements the enzyme alpha-galactosidase which your body doesn’t normally produce – it helps to break down those undigestible sugars (essentially what our body sees as another form of fiber) so it doesn’t create gas and bloating in our gut. In the case of dairy, you can use lactase (“Lactaid”) which helps to digest and break down the lactose sugar if you are lactose intolerant. Of course, if you don’t need these enzymes, it’s not necessary to take them – and I hope it goes without saying that if you have food sensitivities or allergies unrelated to digestive enzymes, it’s better to avoid those foods completely.

Chew slowly:

Digestion starts in the mouth – your teeth grind up food and the amylase and other enzymes in your saliva start the breakdown process. The more time you spend chewing and the finer your chyme, the easier digestion will be for the remainder of the journey. As Ann Grogan also states, choosing smaller portions and eating slowly will help you recognize that full signal before you get to the point of feeling overfull, as overeating is discouraged when wearing a corset. On the topic of chewing, I personally had to give up my daily habit of chewing gum. Gum helped me with stress relief in some ways, but it eventually led to TMD symptoms and consistently upset stomach – so now I sip water instead of chewing gum, and manage my stress in other ways.

Stay hydrated:

Fran Blanche mentions several times in her own posts that it’s so very important to stay hydrated when wearing your corset – drinking enough water makes sure that your blood pressure and blood volume is regulated, which prevents wooziness or circulation issues, and to regular body temperature through sweating. Enough (not excess) water will also keep your digestive and urinary tract functioning properly, as well as keeping the other fluids in your body in the proper dilution – including your saliva and mucous. Gross to think about? Maybe. But having thick saliva or phlegm (or not enough at all) may contribute to swallowing more air or causing digestive upset.

Go slow when introducing new foods (or a new lifestyle):

I know that it’s easy to get swept up in a whole new lifestyle when you start waist training, and you might want to toss your old ways, cut out your old foods cold turkey, eat 100% clean, start a new exercise regime, etc. And for some people, that “all or nothing” approach might work for them – but for many others, this may cause them to feel sick and they may need to slowly change their habits over time. If you’re looking to introduce more fiber-rich foods, perhaps add them in a little bit at a time over the course of a few weeks so your digestive system has the time to adjust to the change. If you’re giving your diet and fitness regime a complete overhaul, maybe start with one or the other (either your meals or your exercise habits) and then phase in the other over time – that way, if you feel ill or have tummy troubles, you’ll better be able to pinpoint the culprit. Talking to a nutritionist or trainer can help you create a system or schedule.

See a doctor if your consistently bloated or have digestive issues:

Your natural gut flora may affect gas too, or what enzymes your body can naturally produce. If you are always having stomach or bowel issues, you might want to see a doctor, dietician or other trusted professional to investigate the issue. A solution may be as simple as cutting out foods to which you’re sensitive or supplementing probiotics, or it might be something bigger like undiagnosed IBS or diverticulosis which might go on for years without people really doing anything about it – so if you have digestive issues to begin with, definitely talk to your doctor before even trying a corset.

Let it out:

If social situations allow for it, and you feel that you’re going to burp or pass wind, just go for it. Your body has this function for a reason, and trust me, you’ll physically feel better for it.

*Please note that this article is provided for information purposes, and is not intended to replace the advice of a medical professional. Please contact your trusted physician if you plan to wear a corset for any reason.*