Bloating is one of the most common digestive concerns but despite it affecting so many people, most of us are clueless as to the cause of our bloating.
We’re becoming increasingly aware of the importance of good gut health so try following these five steps to optimise your digestive health, reduce bloating and help get your flat tummy back.
1. Eat slower
Help prevent bloating before your food even reaches your stomach by simply chewing your mouthful thoroughly. This will help reduce the chances of bloating as you’re less likely to swallow excess air with your food. As well as swallowing less air, chewing properly gives the enzymes in your saliva chance to start breaking down your food - this is an essential first stage of digestion.
2. Watch out for foods that trigger bloating
A simple way to determine if a specific food is triggering your bloating is to keep a food diary. Note down what you ate and the time you ate it as well as when you felt bloated – this will help you to identify if there is a particular food triggering your symptoms. Once these foods have been identified you can work on eliminating them from your diet to see if your bloating improves. Common foods that can trigger bloating include: wheat, dairy, carbonated drinks and artificial sweeteners.
3. Supplement Turmeric
Turmeric is a bright orange spice with countless health benefits. Turmeric is well known for its anti-inflammatory properties but interestingly, it could also help support healthy digestive function. One study found that turmeric reduced symptoms of bloating and digestive discomfort in those with IBS. The German Commission E determines which herbs can be safely prescribed in Germany – it has approved turmeric for use in those with digestive problems.
The beneficial compounds in turmeric are notoriously poorly absorbed by the body, so opt for a supplement such as BetterYou’s Turmeric Oral Spray which has been specifically developed to guarantee optimal absorption (via the inner cheek) and deliver maximum benefits faster than tablets and capsules.
4. Regularity is key
When we don’t go to the toilet regularly it can lead to the build-up of waste and trapped gas in the bowel and in turn, this can promote bloating. Fibre is essential for healthy digestive transit - we should be aiming for around 30g per day but many of us don’t achieve that. Up your fibre intake by including fibre rich vegetables at each of your meal such as, broccoli, Brussels sprouts, avocados and kale. Turmeric may also come in handy for helping to keep you regular. A study reported that turmeric has positive effects on our beneficial gut bacteria and can increase bowel motility.
5. Get exercising
Exercise can help to reduce bloating by speeding up the release of air bubbles from your digestive tract. One study showed that moderate exercise improved intestinal gas clearance and reduced symptoms of bloating. Regular exercise can help to prevent bloating as well as helping to reduce it once it’s occurred so consider a post-dinner walk to help you beat the bloat.