Feeling like you’ve swallowed a balloon or two? Dietitian Caitlin Reid reveals simple tips to help you beat the bloat.
When it comes to bloating (or gut health in general) many of us shy away in embarrassment. However, most of us have experienced discomfort and tightness in our abdomen at some stage. Not only does bloating make us feel uncomfortable, it also makes us look like we’ve swallowed a balloon. The good news is though, these few tweaks to your diet and lifestyle can help you beat the bloat.
1. Slow down your eating
Eating too quickly makes swallowing air likely. Excessive air in the stomach leads to distension and discomfort of the stomach. Slow down your eating and enjoy your food. This not only helps to reduce the likelihood of bloating, it also makes you more mindful of your hunger levels, reducing the likelihood of overeating.
2. Cut back on gassy foods
Foods such as beans and cruciferous vegetables like broccoli, cauliflower and cabbage are notorious for producing gas or bloating. These foods contain a carbohydrate called raffinose, which can be difficult for some people to break down, causing an increase in gas production. Instead of avoiding these foods completely, try enjoying smaller amounts such as quarter of a cup.
3. Increase the fibre
Fibre helps keep you regular, with inadequate amounts leading to constipation and bloating. Avoid this by eating a diet containing plenty of wholegrains, legumes, fruits, vegetables, nuts and seeds. Gradually bump up your fibre intake so that you minimise any side of effects such as intestinal gas. Each day, women need at least 25g of fibre, while men need 30g.
4. Drop the salt
Excessive salt intake causes the body to retain water, leading to bloating. Reducing the amount of salt in the diet will help reduce fluid retention and bloating. Lower your salt intake by ceasing to add salt to your food and by purchasing foods that are either low salt, salt-reduced or contain no added salt. Use herbs and spices to boost flavour.
5. Enjoy probiotics
These healthy bacteria improve the balance of good bacteria in your gut, which keeps your intestinal tract working properly and helps reduce feelings of bloating, constipation and pain. Probiotics can be found in some yoghurts as well as fermented milk products.
6. Get active
Exercise causes muscles to contract, which propels waste products through your digestive tract. This helps keep your bowels regular. Enjoy at least 30 minutes of moderate-intensity physical activity each day.
7. Rule out food allergy or intolerance
Sometimes food allergies and intolerances cause bloating, but these need to be confirmed by your doctor. Many people self-diagnose and unnecessarily limit foods such as dairy and wheat from their diet. If you suspect you have a food intolerance or allergy, consult your dietitian or doctor. Don’t remove foods from your diet without professional advice.
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