10 Ways to STOP Bloating
Nobody likes to feel bloated! Unfortunately, most women are familiar with the unpleasant feeling of having a distended belly. It often seems to strike at inopportune times, like when you need to get dressed for a dinner or when you’re about to enjoy a night on the town with your girlfriends.
Bloating usually occurs as a result of too much fermentation in the digestive tract. Some common triggers include: stress, a food sensitivity, a lack of enzymes, irregular intestinal muscle contractions, or eating too much fibre.
Your best bet is to prevent bloating, instead of trying to address the issue when it’s already there. This is a lot easier and will save you the trouble of experiencing discomfort. Here’s how to beat the bloat:
1. Don’t talk while chewing and chew well
Don’t eat and speak at the same time.If you’re eating with others, put down your folk between bites or better yet, meet friends for walks or for a tea and keep social eating to minimum until your gut is healthy and strong.
2. Only eat when truly hungry.
Try to avoid emotional eating and overeating.
3. Reduce salt.
The easiest way? Start cooking your own meals. Restaurant meals are often overly salty.
4. Eat fruit at least 30 minutes before meals.
Don’t eat fruits after a meal. Food combining is important to monitor and fruit after meals is gas-forming and leads to bloating.
5. Allow your previous meal to digest before eating the next meal.
Wait at least three hours between meals.
6. Be careful with your fibre.
Coarse or poorly chewed fibre will delay passage through the digestive system and slow the rate at which the food is digested and absorbed. So if you don’t chew a slice of bread or a piece of potato properly, you’re leaving a lot more work for your stomach and it will take longer.
7. Eat easy-to-digest meals when you’re stressed, anxious or in a rush.
Focus on soups and sautéed vegetables.
8. Don’t drink anything cold while eating and avoid drinking for 30 mins after the meal.
Ideally, you’ll limit cold foods as well. Fruits should be room temperature (not straight from the fridge). If you can’t live without your ice cream, have some ginger tea afterward. Drinking after a meal will dilute digestive juices and make it harder to digest food.
9. Use digestion-stimulating spices when making your food.
Try black pepper, ginger, cumin, coriander, cardamon, or fennel.
10. Eliminate caffeine and alcohol.
This is particularly important if you have a leaky gut or digestive inflammation.
If you feel bloated, try these remedies:
1. Chew on fennel seeds or sip a hot fennel and ginger tea.
Prepare fennel tea by crushing one teaspoon of fennel seeds and adding it to one cup of water in a pot. Bring the water to a boil, cover and steep for 10 to 15 minutes. Cool and strain.
A traditional dose of fennel tea is about two to three cups daily. If you’re at a restaurant or don’t have fennel seeds, opt for a mint tea. It’s also soothing to the digestive tract. Another tip: carry tea bags in your purse so you’ll always have the kind you like handy.
2. Go for a brisk walk.
Aim for 30 minutes of walking. I also like to add a few jumping jacks or twists. This helps to increase blood circulation and to release digestive stress.
You want to do poses that create extension and contraction of the abdomen such as cat/cow, child’s pose, or seated twists.
4. Get warm.
Apply a warm compress on the lower part of the stomach or take a warm bath to improve circulation and counteract muscle contraction that might be causing bloating.