10 WAYS TO BEAT THE BLOAT
Are you someone who regularly experiences bloating?
This is a discomfort that many people are familiar with and although what we eat can have an impact, there are other non-food related factors which can come into play.
A lot of people associate bloating with eating certain foods and so decide to cut them out completely. Whilst food allergies and intolerances are very real, they’re not nearly as common as you might think they are (you can read more about allergies and intolerances here). Removing whole food groups from your diet can lead to nutrient deficiencies, as well as creating anxiety around food, both of which can further exacerbate bloating. And while it’s easy to be sucked into the clever marketing surrounding powders and teas which promise to relieve bloating, health claims like these, which seem too good to be true, usually are!
So here are ten handy (and very easy to do) tips for both preventing and alleviating the bloat:
Stay hydrated - aim for 2-3 litres of water each day.
Chew your food properly - this helps to mechanically break down food which aids the digestion process.
Sit down when you’re eating - standing or eating on-the-go reduces blood flow to the GI tract, disrupting digestion.
Wear loose clothing - tight jeans or even leggings are often a major contributor to bloating!
Manage your stress levels - the gut-brain axis is very sensitive to mental stress, with bloating being a common physical symptom of stress.
Stick to still rather than fizzy drinks - carbonated drinks can lead to a build-up of gas in the GI tract, creating discomfort.
Get out for some fresh air & practise deep belly breathing - this can help to calm the nervous system, restoring a state of rest and digest.
Sip on herbal tea - caffeine is a common culprit behind the bloat, so decaf blends such as fennel or ginger make for great swaps.
Try some twisty yoga or pilates - this helps to get blood flowing within the GI tract, supporting healthy digestion.
Supplementation - this is an option here, however, it’s important to speak with a healthcare professional before implementing anything new as supplements can interfere with existing medication.
However, if you’ve tried all of the above and are still having problems with bloating, or you’re concerned about a potential food allergy or intolerance, just a reminder that at-home test kits are not the way to go. A visit to a healthcare professional, be that a GP, functional medicine doctor or nutritionist, is the best place to start.
