Feel gassy…..like you’ve gained 5 kilos in the past two days?
Well you are not alone. It is a common topic in my clinic.
30% of people regularly experience bloating, so it is quite common.
Fortunately, you can avoid that feeling with a few simple precautions or investigations.
1. Don’t freak out
Stress hormones speed up everything in your body, shunting blood supply to your muscles rather than digestion. Food not properly broken down ferments producing gas and bloating.
So, take a deep breath, relax ……maybe add regular meditation or exercise to your daily routine.
2. Don’t eat and run
When you eat in a hurry your body will not be focused on digestion and will struggle to break food down cleanly.
So, before you eat…RELAX, chew food well, take the time to enjoy ……10-15 minutes each meal is such a small part of your day.
3. Avoid constipation
Constipation can exacerbate bloating symptoms. Increased magnesium intake, adequate water intake and physical activity can be effective against constipation.
4. Cut back on sugar-free gum
… sweets and other foods containing artificial sweeteners like sorbitol and aspartame, which aren’t digestible and trigger bloating.
Opt for real foods…..munch on a pear or carrot.
5. Don’t eat too much at once
If you have a tendency to bloating you will experience discomfort from a smaller amount of food compared to someone who doesn’t.
So smaller meals can help considerably.
6. Avoid consuming gas producing foods and beverages
Major players for some are…… beans, lentils, whole grains and carbonated drinks.
Try keeping a food diary to figure out if certain foods tend to make you more gassy and/or bloated than others.
Fatty foods can slow digestion and emptying of the stomach. This can be a problem for people with a tendency to bloat.
So test eating less beans and fatty foods to see if it helps.
7. Consume digestive aid
Digestive enzymes with a meal or apple cider vinegar (1 tablespoon to little water) before meals can aid you stomach to cleanly digest food and prevent fermentation and gas production.
8. Watch the raw veggies
Raw produce can be tough for your body to break down at certain times.
So cooking vegetables makes them easier for your stomach to handle.
9. Rule out food intolerances or fructose malabsorption.
Both these conditions can produce excess gas production, bloating.
So if you suspect any of these or you try the tips above with little results…..come and see me at my clinic. Book online or call me on 0438 593523.