7 Tips To Reduce Bloating & Improve Gut Health
Stop feeling uncomfortable and eat with peace of mind
Feeling stuffed, tired and sluggish? After a meal, are you fit to burst? Want a flat tummy?
You’re not alone.
Bloating is a common digestive complaint and many people experience fullness and swelling in the abdomen after eating. It’s uncomfortable, embarrassing and at times, painful.
The good news though is there’s lots of dietary and lifestyles measures you can take to reduce bloating and improve gut health.
What causes bloating?
Bloating occurs when there’s a build-up of gas in the intestines causing a distension of the abdomen, resulting in your tummy feeling full and swollen.
Some causes of bloating include:
- Eating your food too fast making you to swallow too much air. The air gets trapped in the gut and has nowhere to go, hence the bloating.
- Poor digestion: when your gastrointestinal muscles don’t work efficiently, your digestion is impaired.
- An overgrowth of bad bacteria in the gut causes fermentation and the release of excess gases.
- Constipation: not passing a stool every day blocks up your intestines, making you bloat.
- Food intolerances: certain foods trigger an inflammatory response and cause gut-related symptoms including bloating and gas.
How to reduce bloating after eating
- Keep a food diary to note what foods you’re eating and what reactions you’re having. It’ll enable you to pin-point the foods which are causing you to bloat.
- Take time to eat. Eat slowly and chew your food properly as this will help you digest food better, reducing bloating.
- Avoid eating foods known to cause bloating: gluten, wheat, dairy, beans/legumes, cauliflower, Brussel sprouts, onion, artificial sweeteners and high fructose fruits such as apples and mangoes.
- Drink a cup of peppermint tea after your meal to help digestion. Peppermint, known as the stomach healer, works by relaxing intestinal muscles and reducing inflammation in the abdomen.
- Avoid coffee as it can aggravate your intestines by causing inflammation and muscle spasms. Try our slimming tea instead as it’s a healthy coffee alternative that soothes the digestive system.
- Don’t drink carbonated beverages as the bubbles create trapped gas.
- Ditch the gum: chewing gum makes you swallow extra air which can lead to bloating.
Beat the bloat
Making a few small changes to your diet and lifestyle can have a massive impact on your gut health and digestion. Stop feeling uncomfortable and start enjoying your flat tummy!
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Written by Michelle Sanchez
Michelle is our qualified Naturopath, Nutritionist and Medical Herbalist. Her areas of expertise include digestive issues, detoxification, weight loss, hormonal health, natural fertility management and mental health. Michelle is also a wellness blogger and author who believes good nutrition and a healthy lifestyle are key for optimum health and vitality.