Bloating - My Personal Tips To Reduce Or Eliminate Bloating
I've suffered from bloating for many years, and over time I've figured out the crucial and simple ways to relieve or eliminate this uncomfortable feeling – because let's be honest, who likes feeling bloated? Most of the time bloating is related to eating habits or certain foods and drinks that cause gas to build up in the digestive system - let's take a look at my 6 easiest and most effective ways to reduce or get rid of bloating!
1. Check your food allergies
When you eat foods that you are intolerant to, it can cause excessive gas production, bloating, and other intestinal pain symptoms. Food allergies and intolerances are relatively common. For example, approximately 65% of the human population has an impaired ability to digest lactose after infancy. Common culprits include lactose, fructose, wheat, gluten and eggs . If you strongly suspect that you have a food allergy or intolerance, go to your doctor and get tested. I did this a while ago, and it really helped me understand my gut and what I can't digest. This was the beginning of my gut healing journey.
2. The breakfast rule
Imagine your gut is a person, when you wake up, your gut is still asleep. It takes him some time to wake up. I used to have breakfast right away, and most of the time, I was bloated early in the morning. This affected my days a lot, in a negative way. Then I changed my morning routine. Now I wake up and the first thing I do is drink a full glass of water, make my coffee and as I organize my day, make my to-do list and check the first few emails I sip my coffee slowly. I wait about 1 hour before having breakfast. This has become a game changer as it has helped me avoid bloating in the morning.
3. Chew your food
When you chew your food thoroughly, you also release a lot of saliva, which contains digestive enzymes. The release of these enzymes in the throat and stomach helps improve the digestive process. Chewing food better can also have two important beneficial aspects:
- Reduces the amount of air you swallow with food - a cause of bloating.
- It also makes you eat more slowly, which is related to less overeating -- another cause of bloating.
4. Avoid carbonated drinks
The fizz from sodas (even diet ones) can cause trapped gas in your belly. Avoid or reduce your consumption of soft drinks, including:
- Coca Cola (also Coke Zero)
- Lemon soda
There are many herbal teas that can reduce swelling, including:
- Peppermint tea
- Fennel tea
- Hibiscus tea
- Dandelion tea
5. Avoid foods that give gas
Some high-fiber foods can cause large amounts of gas. The main protagonists are legumes such as beans and lentils, as well as some whole grains. Here is a list of foods that can cause bloating:
- Brussels sprouts
That said, there's no reason to avoid all of these foods, just the ones that cause you problems personally.
6. Avoid constipation
Too little fiber, fluids, and physical activity can lead to constipation, which can lead to bloating.
To avoid it, eat a fiber-rich diet: from whole grains, fruits, vegetables, legumes, nuts and seeds. If you're on a low-fiber diet, increase your fiber level gradually (to avoid the opposite result - bloating). Also, it's important to drink water throughout the day and aim for weekly physical activity.
There's nothing funny about bloating — especially if it means you feel uncomfortable in your body and suffer from stomach pains. However, remember to always be kind to yourself, swelling is a symptom that goes away after a few hours. When you feel bloated, slowly drink a glass of water or herbal tea and go for a walk. This will definitely help you!
We will talk soon!