Bloating is one of those unfortunate symptoms that can cause us great distress on a daily basis, yet it can be hard to pinpoint what is causing it and why. So, if you regularly suffer from bloating, here is your fail safe guide to taking control of it, for good with my op 10 ways to reduce bloating.
1. Take a probiotic
One of the key things we have learnt about gut health is that achieving the right balance between the good and bad bacteria is a crucial aspect of gut health for all of us. No matter what your bloating is caused by, chances are you will benefit from a probiotic and if you think that dairy may be your issue, look for a dairy free variety available at the chemist.
2. Eliminate the key bloating foods
Legumes, oats, apples, broccoli, garlic and onions are notorious for causing bloating. Pay close attention to your intake and subsequent symptoms 2-3 hours later. Identifying which foods cause the greatest symptoms will help you identify the specific molecules causing your gut discomfort.
3. Get familiar with FODMAP’s
If you have tried eliminating both gluten and dairy and yet still experience gut discomfort, chances are you are reacting to some of the FODMAPs or sugars found in some fruits, grains and vegetables. Once you identify which of these sugars you are most sensitive too, it becomes much easier to take control of your own bloating and manage it in line with your tolerance.
For more information on FODMAP’s, click here.
4. Avoid bubbles, air and salt
Whether this equates to diet soft drink, chewing gum or sparking water, the less gas your introduce to your gut the better when it comes to controlling gas and bloating. The same can be said for foods and cuisines particularly high in salt including Asian and fast food.
5. Try fermented foods
Whether this is via Kefir (fermented milk drink), miso, fermented vegetables or Kombucha (a type of tea), fermented foods are rich source of probiotics which help t feed the good bacteria in the gut, promoting nutrient absorption and immune function.
6. Move after meals
One of the key reasons that many of us feel gut discomfort after eating is that we eat a large meal and then sit for several hours following it. Get your natural digestive tract moving by standing for at least 20-30 minutes after each meal, and better yet, go for a walk.
7. Cooked not raw
Many health conscious individuals love to load up on raw foods and while any kind of raw vegetables are great for us, it also means that their cell wall remains intact and can be harder to break down which can cause stomach distress. If your tummy is sensitive, balance your intake of raw veges with just as many cooked and remember, 2 cups at both lunch and dinner is more than enough.
8. Not too much fibre
Fibre is good for us, but too much can be too much! If you start your day with a wholegrain cereal plus fruit, snack on fruit and nuts and enjoy a salad along with wholegrains plus plenty of vegetables indeed you may be getting too much of a good thing if your tummy is a little sensitive.
9. Try a calming tea
Green, peppermint and liquorice tea are all know for their soothing properties on the tummy. Try a cup after each meal to help support digestive ease.
10. Small meals
Bloating will always be worse after heavy, large meals. Limit your meals to just 1-2 cups worth of food to help reduce the load on your tummy and reduce the chance of bloating.
To get a personalised Low FODMAPS weight loss plan, my online program Shape Me offers customised meal plans, shopping lists, a supermarket product library, free eBooks as well as access to an accredited Dietitian. To get started, click here.