Bloating is something we all deal with from time to time and quite frankly something we would rather not. We look down at the pouch sticking out and feel discomfort or pain from the built up gases. It's usually caused from a whole number of reasons such as anxiety, stress, certain food we've eaten, digestion issues, etc. Whereas some bloating for example after eating, is perfectly normal and will more than likely go down after a few hours. Some bloating however can cause more pain and discomfort, leaving you feeling sluggish, fatigued and uncomfortable, or you may even wake up and spend the whole day bloating and have no clue as to why!
Here’s what GHOGY Guru Hollie Murray says you can do to try and sort it out...
1. Reduce Gas Producing Foods
Reducing gassy foods can help an awful lot when it comes to bloating. Foods such as beans, onions, broccoli, cabbage, sprouts, cauliflower etc, These food can be a little harder to break down in the digestive system and may increase your bloating.
2. Move More
Moving and exercising more will help with bloating and keep your digestive system moving. Even walking for 10 - 15 minutes after eating can help the passage of gas through your digestive system. Not only that but weak abdominal muscles can cause gas and bloating to occur, so strengthening your abdominal area along with regular moment and activity can help ease symptoms.
Yoga is a great form of exercises/movement to help with bloating, for example being stressed is one of the pain causes of bloating, so using forms of meditation to reduce stress can help.
3. Peppermint Tea
Peppermint and peppermint tea hold numerous properties in order to help bloating. It's relaxant and antispasmodic properties can help relieve spasms and cramps, this will help the passage of food and swallowed air through the digestive tact. It can sometimes be beneficial to sip on peppermint tea before or after a meal or during the day if you're feeling discomfort and bloated.
4. Eat Slower
When rushing your food it can increase the amount of air that is swallowed causing abdominal bloating. By eating slower and chewing food properly, this means there will be less air swallowed. Not only that but it may help with signalling hunger cues meaning you are less likely to over eat which again can cause bloating and discomfort.
5. Increase Your Water Intake
A bit of an obvious one however lack of hydration can be a massive contributor to bloating and constipation. Not having enough fluid intake can slow down the digestive systems and prevent things from passing. Try to aim for at least 1.5 - 2 litres of water a day to help keep everything regular and bloating at a minimum. If you struggle with your water intake, try keeping a bottle with you all the time or try adding fruit to infuse the flavour naturally.
GHOGY is an online food and fitness subscription plan that helps people become the happiest and healthiest version of themselves. For a free 14 day trial visit the GHOGY website here.
What are your top tips for beating the bloat? Share them in the comments section below.
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