10 Ways to Beat The Bloat
Diet and lifestyle tips to help you towards a flatter stomach
SLOW DOWN!
“Most of us eat our food far too quickly, meaning that the saliva in the mouth doesn’t get a chance to start breaking down food in the vital first stage of digestion,” says Sarah West, registered nutritionist ( WWW.SARAHWESTNUTRITION.CO.UK). “This can cause problems further on in the digestive process, triggering gas and bloating. Aim to chew each mouthful around 20-30 times.”
TRY ESSENTIAL OILS
Aromatherapy oils can be very effective in countering water retention, says Dr Marilyn Glenville, leading nutritionist in women’s health ( WWW.MARILYNGLENVILLE.COM). Fennel is particularly good for bloating, added to a warm bath (approximately 10 drops). Juniper can either be added to a bath or used as a massage oil.
DON’T WEAR SPANX
According to a recent survey, over a third of women blame tight underwear for causing bloating and trapped wind. Try holding a hot water bottle against your tummy if you’re suffering; the heat will help the gas leave your body and the pressure subside.
HAVE A GOOD SQUEEZE
Lie comfortably on your back and gently hug your knees to your chest, letting them rock to one side until you feel a gentle stretch. Hold for 30 seconds and repeat on the other side, says Mandy Redmond of the British Osteopathic Society. “This massages the colon and stimulates the nerves in the bowel, which can help get rid of that blocked-up feeling.”
GET INTO CHILD’S POSE
This yoga pose is a great way to compress your intestinal tract and can help push gases through the digestive system. Kneel on all fours, then lower your hips back and down until they are resting on your feet, bend forward to rest torso on legs as you reach arms forward on the ground.
CURB THE CAFFEINE
Coffee makes bloating worse because it encourages the cells of the body to hang on to any available water and can also contribute to the production of gas in the digestive tract. Sipping green tea instead assists the body in flushing out excess fluids.
BE CHOOSY ABOUT YOUR FRUIT
“Many fruits and vegetables contain poorly absorbed complex sugars (fructo-oligosaccharides and galacto-oligosaccharides) that retain fluid in the gut and are fermented in the colon, generating gas and producing bloating,” explains Dr Nick Read, medical adviser to The IBS Network ( WWW.THEIBSNETWORK.ORG). “Stone fruits (plums, prunes, cherries) and apples may cause symptoms – whereas citrus fruits, kiwi fruits, most berries, rhubarb, bananas and passion fruit don’t.”
AVOID SUPERMARKET BREAD
Most commercial bread is made using the “Chorleywood” bread-making process but many people are sensitive to the enzymes and flour improving agents used, and unfortunately, these don’t have to be listed because they are classified as “processing aids”. If you suffer bloating after eating bread, go to a local bakery or market or an online organic or natural foods supplier. Visit WWW.SUSTAINWEB.ORG/REALBREAD/BAKERY_FINDER/
JUST EAT!
“If we are doing something else – such as reading, walking, talking or watching TV – our blood will be diverted away from where it is needed in the digestive system to elsewhere in the body,” explains Sarah. “Solely focusing on what you’re eating means you will digest your food more effectively and be less likely to experience any uncomfortable side effects.”
EAT ASPARAGUS
It’s rich in the mineral potassium which helps regulate the fluid balance in your body, keeping bloat at bay. High-potassium foods include bananas, cantaloupe, mangoes, spinach, tomatoes and nuts, but asparagus also contains an amino acid called asparagine that acts as a diuretic to flush excess liquid out of your system, explains Dr Glenville.