Do you suffer from bloating? Do you wake up with a relatively flat stomach and then get more and more bloated throughout the day? Do you worry about leaving the house, what to wear, what to eat just in case your symptoms become unbearable?
I can sympathise only too well, this used to be me. I used to blow out like a balloon and found it really embarrassing as I often just didn’t know what to wear, everything felt tight and uncomfortable. I looked at least 6 months pregnant and, believe me, after years of trying to get pregnant it wasn’t the reason I wanted a big belly. I found this really upsetting and it really affected my self-confidence. I was just told to get on with ‘it’.
Two in three people experience bloating after meals and as so many of you will identity with this, I wanted to share with you some ways in which you can ease the symptoms.
Here are my 10 Top Tips to help you to reduce that bloated feeling:
Eat a diet based on whole foods with regular meal times
Relax before you eat so that your parasympathetic nervous system is switched on (rest and digest) for optimum digestion. If you eat when you are really stressed, your body goes into fight or flight mode. This means non-essential activities, in this case digestion, shut down
Eat sitting down at a table with no phones or devices
Eat slowly and mindfully so that you don't take in too much air and you chew your food properly. Aim for 15-20 chews
Avoid gulping drinks at mealtimes as this dilutes your digestive enzymes and so weakens digestive function
Reduce the amount of gas producing foods, such as beans, lentils and other pulses, cabbage, Brussel sprouts, onions and some fruit
Eat foods that help to beat the bloat such as bananas, fennel, ginger, probiotic drinks & yoghurts
Sip on herbal teas such as peppermint, fennel or chamomile tea
Avoid fizzy drinks as this causes unwanted gas
Reduce the amount of salt and sugar in your diet as sugar
These are just a few ways that can help to ease the symptoms.
I help many clients who suffer from bloating and other similar ‘IBS type symptoms’. There are often underlying issues going on which are driving these symptoms such as food intolerances, sensitivities, allergies, low stomach acid, a parasitic infection, imbalance of gut bacteria, vitamin deficiencies or a weakened digestive system as seen in leaky gut. In clinic, I work closely with clients to identify the triggers, address any causes and manage their stress levels. Stress plays a significant role, whether causing or aggravating symptoms, and so creates a vicious cycle. It is something many people suffer with nowadays due to stress, modern diets containing processed foods, refined sugar, additives and preservatives and just living a busy lifestyle.