Beat the bloat How to get a flatter tum this summer

Want a flatter tum this summer? Here’s how to kick bloating and get to the bottom of what’s causing it

We all know the feeling… our stomach swells up to resemble a beach ball and makes us feel like we’re about to give birth to a pile of bricks or a blown-up balloon.

While bloating, particularly in women, is a normal and often regular occurrence, there are ways to reduce it.

It’s also important to be aware of what may be causing your inflated tum, and not simply shrug it off.

SO WHAT CAUSES IT?

There are many causes of bloating, from pre-menstrual syndrome e (PMS) and polycystic ovarian syndrome (PCOS) OS) to irritable bowel syndrome and Crohn’s disease, so it can be tricky to pinpoint, especially if you’re not aware you have one of these or other conditions. So if you are worried, always check with your GP.

Food and drink can also be big bloating triggers according to nutritionist, registered nurse and Microba microbiome coach Christine Stewart.

“There are several foods that can cause bloating and this may be different for everyone,” she says. “Some key culprits are legumes, wheat, carbonated drinks, onion, garlic, some dairy products and cruciferous vegetables such as broccoli and brussels sprouts.”

Christine explains that a common factor for some of these foods is that they are high in fermentable carbohydrates called FODMAPS, which can produce hydrogen gas in the gut and lead to bloating, stomach cramps, pain and constipation.

“However this is not always the reason why someone would bloat,” she adds. “Working with an experienced healthcare practitioner is recommended to find which foods or conditions might be triggering symptoms.”

Other bloating causes can include low stomach acid, drinking too much water with meals, not chewing food well before swallowing, aerophobia (swallowing too much air when eating), or it could be a sign of a food allergy or intolerance.

HOW CAN YOU REDUCE IT?

“This will greatly depend on whether your bloating is triggered by certain foods, as identified by a qualified healthcare practitioner,” says Christine.

“However, some simple swaps, including opting for still water or peppermint tea over carbonated drinks, may help. If lactose is the issue, you may be advised to try low-lactose dairy products such as natural yoghurts and cheeses, or products with added enzymes to help digest the lactose.

“If wheat is found to be an allergen for you, alternative grains can include quinoa, rice oats and buckwheat.”

Doing at least 10 minutes each day of cardio exercise – such as walking, swimming, cycling or aerobics – can assist in relieving abdominal bloating, too. Yoga can also be beneficial in beating the bloat.

WHEN IS IT MORE SERIOUS?

While bloating from time to time can be natural, if you have any concerns, visit your GP. “It’s common to have some bloating,” explains Christine. “However, severe, chronic and overly pa painful bloating is not, an and you should see a he healthcare practitioner to investigate if there ar are any underlying m medical conditions th that are contributing to yo your symptoms.”