Sick of feeling bloated and uncomfortable, especially when you are about to head out with friends? Experiencing bloating every now and then is just a fact of life, especially for us women, however some people live with bloating on a daily basis. I know it is something I have had to learn to deal with!
If regular bloating is something you experience then here are some suggestions to help you say goodbye to that bulge!
Ascertain If You Have An Allergy - Firstly it is important to determine whether or not your bloating is a symptom of something more serious. Food allergies, such as dairy and gluten intolerance, can cause bloating as well as a range of other unpleasant symptoms. If you are experiencing bloating and other digestive complaints on a daily/weekly basis, it is a good idea that you ask your doctor about being tested for food allergies. The tests these days are quite simple and quick, and you might just save yourself a lot of future discomfort!
Give Your Food The Attention It Deserves - Chew your food! This might sound like common sense, however when you are really hungry or in a rush, you might just be swallowing your food before you have properly broken it down in your mouth. Masticating (chewing) is a very important part of the digestive process and if you are swallowing large pieces of food it will often sit in your digestive system causing gases as it is slowly being broken down.
Amp Up Your Probiotics - If you have problems with your digestive system then chances are you could do with some more probiotics in your diet to help stimulate the production of good bacteria to aid the digestive process. Some foods naturally rich in probiotics include kombucha, tempeh, natural yogurt, kefir and miso soup. Or alternatively you can also give yourself a big probiotic boost with supplements from your local chemist.
Cut Down On Salt - Having a diet rich in sodium isn’t a good idea anyway, however sodium rich foods actually cause water retention, which means bloating! So if you know you bloat easily, you might want to think twice before reaching for the seasonings with your next meal!
Try A Low FODMAP Diet - A low FODMAP diet is a diet that reducing foods rich in short chain carbohydrates, because these often sit and ferment in the gut, causing symptoms such as bloating and wind.
Stay Hydrated - Drinking large amounts of water might seem like the last thing you want to do if you are bloated, however making sure you are hydrated helps reduce bloating for two reasons. Firstly, if you are dehydrated your body naturally retains fluid in its cells to help protect itself from the risk of no more water becoming available. So by keeping hydrated you are preventing this precautionary water retention from occurring. Secondly, drinking water helps stimulate the digestive process and reduces constipation which can also cause bloating.
If you are worried about your bloating, and find that it is combined with other uncomfortable symptoms, it is always best to go and speak to your doctor as bloating can be an indication of more serious conditions. If in doubt it is best to look out for yourself and give yourself peace of mind.