Bloating is very common and is generally caused by a range of dietary, lifestyle, and health factors. Although it is extremely uncomfortable for anyone that has experienced it, the good news is that it can be prevented and alleviated with relative ease in most cases. Here are our top ten tips to help you prevent and ease bloating.
- Try and identify the source of bloating. Do you only get bloated after eating certain foods or is it more on an on-going problem that may need investigation?
- Drink lots of water. Water flushes waste out of your system helping bowel movement if you are constipated.
- Limit certain foods. Many vegetables and fruits such as sprouts, beans, broccoli, cauliflower, cabbage, prunes, pears and peaches contain natural sugars that can be challenging for some people to digest.
- Eat more fibre. Fibre prevents constipation by adding bulk, which helps everything flow through your intestines more quickly.
- Eat with your mouth closed. This helps prevent you swallowing too much air when you eat - one of the biggest causes of bloating.
- Take small bites. Take more time over your meals and try to avoid drinking too much while eating.
- Increase probiotic intake. This ‘friendly’ bacteria helps to encourage good digestion and regulate bowl movements which can ease bloating. They can be found in certain foods such as yoghurt, kimchi and miso or taken in supplement form.
- Try peppermint. Peppermint has a long history as a digestive aid and can help ease discomfort as well as helping to reduce bloating and flatulence.
- Exercise! A quick ten-minute walk can relieve bloating and exercise overall helps move the contents of the gut and allows gas to pass through the digestive tract more quickly.
- Keep ‘regular’ – many of the tips above are aimed at helping keep your bowel movements regular as constipation is a major cause of bloating as well as other unpleasant side effects.
