5 Tips to beat the bloat

Article by BR Natalie

Bloating is the uncomfortable feeling of fullness and tightness in your abdominal region.  This not-so delightful, but oh-so common condition is often accompanied with an over production of flatulence and gas, and abdominal distension.  "When's the baby due?" is not what you what to hear when you're not pregnant, merely bloated!

Now, bloating can be a symptom or side effect of a medical condition, for example IBS (Irritable Bowel Syndrome) but for most of us, bloating comes down to our lifestyle and food choices.

So here's our top five tips to beat the bloat!

1.  Don't overeat.

More often than not, over eating is the cause of bloating.  Slow down!  Put your knife and fork down whilst you chew your food, so you recognise you're full before you overeat! It can take around 20 minutes for your body to realise it's full - by which time you've probably eaten way too much.

Practice smaller portion sizes.  You can always go back for seconds if you're still hungry! 

2.  Know what foods to avoid.

Rich and fatty foods will make you feel more bloated and uncomfortable for longer because fat takes longer to digest than say carbs or proteins.  So fatty foods linger in your stomach longer.

If you're a gum chewer and you suffer from bloating and gas it's time to switch the gum for something healthy like sunflower seeds.  Chewing gum increases the air you swallow and that air then gets trapped in your intestines and GI tract causing pressure and bloating! 

Invest in some 'good bacteria' yoghurt drinks, to rebalance the bacteria in your tummy.

Avoid 'gas producing' vegetables such as cauliflower, broccoli, cabbage, onions and peppers.  Stock up on steamed green beans, carrots, mushrooms and squash.

Wholegrains and fibre are good for us.  They're also hard for the body to digest, so if you need to increase your fibre intake, do so slowly and give your body time to adjust.

3.  Drink More Water

Yes we know, water is always our go to answer.  But that's because it's just so darn good for you.

If your bloating is caused by water retention, you'll definitely need to up your intake.  In thirst mode, your body clings to water because it doesn't know when the next glass of water is coming.  As you increase your water you will flush out the stored water and your body will learn it doesn't need to hold on to water anymore.

Gentle pushing fluids will help ease the gas and reduce the amount of salt the body is retaining.  Adding fresh lemon to the water is two fold - it's a natural diuretic (you'll pee more) and a (gentle) laxative if added to warm water.

If you suffer from bloating skip the straw and drink straight from the glass - you don't want to be taking in extra air!

And cut out fizzy or carbonated beverages.  Yes, if you're a fizz addict it's hard to cut down, but trust us, you can do it and you will feel better!

Why not take our 4 Week Water Challenge?

4.  De-Stress

Stress can lead to bloating.  Yeap you've read that correctly!

When you're stressed your body releases a hormone called cortisol - this causes the body to retain fluid (drink more water!), depletes levels of good bacteria that aid digestion and slows down the digestive process.  Meaning food is lingering more.

And of course, when you're stressed you'll make poor nutritious decisions and probably comfort eat - filling up on all of the triggers of bloating.

So make sure you take time to destress regularly.  Your body (and mind) will thank you for it!

5. Exercise.

Just like doing a 100 situps a day won't transform your flabdominals in to a glistening 6 pack, toning exercises won't reduce a bloated waistline.  Instead you'll want to clue up on working the inner muscles that support your digestive system - these exercises work your CORE.

Crunches, the bicycle maneuver, pelvic tilts and pelvic lifts are great core stabilizers - just be sure to clue up on the proper technique, perform them slowly and at least 3 times a week.

Lack of exercise can result in constipation, which in turn can cause bloating, gas and intense abdominal discomfort.  Even a gentle walk once a day can ward of the constipation.

Cardio exercise can alleviate gas build up in just ten minutes - a brisk walk, stair climbing or even jogging on the spot can help!

And one more for good measure. Stop Smoking.  Smoking has been linked to bloating, intestinal discomfort and heart burn.  Oh and cancer.  Stop smoking!

Remember - Temporary bloating is common and nothing to worry about. But if you’re troubled by bloating on a regular basis, talk to your doctor.

So, 'fess up - do you suffer from the bloat?  What steps do you take to beat the bloat and do you recognise any of the triggers in this article?  Get chatting below!