Bloating is one of the most common gripes that doctors hear from their patients…
At one point or another you’ve probably experienced the feeling of bloating, but for some people, it is something they deal with on a regular basis.
While the causes of bloating can be varied and include serious medical issues like irritable bowel syndrome (IBS), bloating can also be exacerbated by weight gain and some medications.
Try putting some of these things into action in order to prevent bloating…
1. Watch your portions.
While it might seem obvious that eating a large portion of food could cause bloating, it’s worth a reminder. You shouldn’t feel uncomfortable after you finish every meal, so maybe try cutting down the amount of food you’re consuming in one sitting as constantly overeating can increase your chances of bloating.
2. Steer clear of carbonated drinks.
While you might be a fan of sparkling mineral water, it might pay to give your bubbly water habit a rest in order to keep the bloat at bay. While it doesn’t affect everyone this way, the bubbles can sometimes cause painful bloating as well as burping. The bubbles in carbonated water have also been known to travel down into your colon causing discomfort and flatulence.
3. Figure out which foods trigger you.
Food can be one of the biggest triggers of abdominal bloating, so it’s important to pay attention to which foods your body reacts to. Many people find legumes like beans and lentils have a negative effect on their body while gluten and dairy are problematic for others. If you find you’re allergic or intolerant to these (and bloating is a symptom you experience regularly) – it’s important to steer clear of them altogether.
4. Avoid sugar alcohols.
We’re not a fan of sugar alcohols as they’re often chemically produced and don’t live up to the hype that they don’t affect your blood sugar levels – spoiler alert: they do! And, sugar alcohols can also cause uncomfortable bloating for many people. Xylitol is particularly well known for causing bloating and diarrhoea so make sure the next time you pick up an item that is marketed as “sugar-free” that it doesn’t contain sugar alcohols.
5. Up your intake of fermented foods.
Bloating can also be caused by an imbalance in your gut bacteria – which often stems from a bad diet and stress – so in this case, it’s best to dose up gut-friendly foods to help combat this. Fermented foods like kombucha, kefir, sauerkraut and probiotic yoghurt are all great foods to include in your daily diet to ensure that your gut bacteria isn’t causing you discomfort.
Other foods which are also proven to help soothe bloating quickly are peppermint and fennel. Peppermint is an antispasmodic, so it can help to calm down your digestive tract, subsequently reducing bloating. Fennel also helps to reduce bloating as it absorbs excess gas in the body, which helps relieve the pressure felt in your stomach. The easiest and quickest way to relieve bloating with these foods is with tea, so try a peppermint or fennel tea next time you’re feeling a tad swollen.
If all else fails, undergo an allergy/intolerance test…
If you regularly feel bloated after consuming certain foods, it’s worth taking a trip to your doctor to undergo an allergy test. Food allergies and intolerances are extremely common these days and bloating is one of the most common symptoms. It could be that your body doesn’t react well to gluten, lactose, fructose or eggs, so make sure to get checked out by a medical practitioner!
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