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We’ve all experienced mild or severe bloating at some point in our lives. It can happen after consuming a big meal too quickly, after gulping down carbonated drinks, and even as a common symptom of pre-menstrual syndrome (sorry, ladies!).
In fact, it’s relatively normal – but what happens when it becomes a daily occurrence? Chronic bloating can cause pain, discomfort and the unavoidable feeling of being “stuffed” – it usually makes your stomach look bigger, too.
We’ve done our research and come up with four proven ways to prevent bloating, plus some handy tips to ease an already bloated stomach. We hope that that you can restore balance to your gut and beat the bloat, once and for all!
1. Don’t eat too much in one sitting
This is an obvious one – but something we often forget. Being stuffed with food can make you feel like you’re bloated, but the root of the problem is that you ate too much (surprise, surprise!). Bloating is actually caused by excess gas or disturbances in the movement of the muscles of the digestive system, according to Healthline. Eating smaller portions, however, can minimise the feeling of an enlarged stomach.
Fructose (a simple sugar found in many fruits/veggies like apples, pears, broccoli, onions, and cabbage)
Lactose (found in dairy products like milk and cheese)
Fructans (found in many grains like wheat, spelt, rye and barley)
Galactans (found in most legumes like chickpeas, soybeans, and lentils) Polyols (sugar alcohols used in some sweeteners)
Do you find yourself feeling unusually bloated after consuming one or more of these food groups? Experiment with your diet and eliminate foods that contribute to your bloating. Keep a food diary and record what foods you eat and how you feel after consuming them.
We’re now beginning to understand the importance of having an abundance of ‘good’ bacteria in the gut – not just to combat bloating – but to promote good health overall. A healthy gut microbiome refers to a balance of good and bad bacteria in the gut. A balanced gut can digest food more effectively and reduce the severity of stomach problems, like bloating. Gut balance can be thrown off by too much sugar, not enough fibre, and many other factors.
To encourage good bacteria in the gut, it is recommended that you take probiotic supplements and eat fermented food. Several clinical studies have shown that certain probiotic supplements can help reduce gas production and bloating in people with digestive problems. Including fermented foods in your diet like kimchi, miso, kombucha, and tempeh is another great way to encourage good gut health.
The Good Green Stuff by Nuzest contains two different probiotic strains and thirty servings of veggies, fruits, greens, and berries – which is a fantastic addition to your diet for optimal gut health. Give it a try!
4. Chew your food properly (and avoid fizzy drinks!)
Preventing an abundance of gas and air in your digestive system is key to beating the bloat. You can do this by chewing your food slowly and thoroughly – it reduces the amount of air that you swallow and provides a good start to the digestive process.
Another way to prevent a build-up of gas in your digestive system is to avoid carbonated beverages. As we all know, the bubbles in these drinks contain carbon dioxide; a gas that is released into your stomach after consuming the drink. Chewing gum, drinking through a straw and eating in a hurry can also be attributed to a build-up of air in your intestines.
Already feeling bloated?
The best thing you can do for a bloated tummy is to keep moving to aid in digestion. Going for a walk or doing some simple yoga poses can help to relieve a build-up of gas.
Peppermint tea or peppermint oil capsules can be useful, too. Peppermint works by relaxing the intestinal muscles to reduce bloating and stomach spasms.
An abdominal massage can also help to move gas along your intestines and provide some relief, use slow clockwise circles. Try using a few drops of Peppermint Essential Oil or Ginger Essential Oil whilst you massage, and always use a carrier oil when applying essential oils to the skin.
Lastly, taking a warm bath or applying a hot water bottle on the stomach can provide some pain relief and promote relaxation.
Do you suffer from the daily bloat? Focussing on what you eat and how you eat can help you to beat the bloat once and for all. We hope that these tips have been helpful – please share your success stories or other tips down in the comments below!