Beating the bloat is something the majority of people would like help with. If you eat a meal and suddenly swell up like a balloon, you’re not alone. It can be embarrassing, knock your confidence, and it can even be painful - but there are things you can do to reduce the bloat and feel confident again.
Bloating is completely normal, and it’s not something you should feel ashamed of. That being said, there’s nothing wrong with trying to remedy it if it will make you feel more comfortable. Below we have some information that could help you to beat your bloat once and for all. Read on to learn more!
Keep A Food Journal
Usually, something you are eating will contribute to the bloat that you are experiencing. By keeping a food journal, noting down what you eat and when you start to notice bloating, you can get a good idea of what is causing you to bloat so badly. Use a physical journal or download an app that allows you to do this.
You may want to do experiments of your own, cutting out a type of food and then testing to see if you still bloat as much when you don’t eat it. It may then be possible to slowly introduce it back into your diet after a month or so, but you may want to get advice from a nutritionist or health professional first.
Get A Food Intolerance Test
If you have the cash, you could do a food intolerance test to see what your body may be reacting to. You can usually do this by sending off some of your hair and having it tested. You will get an idea of the foods you may be intolerant or sensitive to, as well as anything you may be allergic to or deficient in. You can then begin testing from here; if you get your test from a reputable company, they may also offer you advice on how to cut certain foods out.
Make Water Your Drink Of Choice
Water is a must for flushing out the system, losing excess weight, and staying hydrated and healthy. If you’re drinking lots of carbonated drinks, you will likely bloat and experience gassiness. Even ingredients in these drinks can be sensitive to some people, such as aspartame. By drinking water and even flavoring it with pieces of fruit instead if you like flavor, you can avoid bloating and ensure you remain healthy. Carry a large bottle with you daily and don’t wait until you’re thirsty to drink from it. Many people find that water is a big help on an ibs diet and that carbonated drinks can really flare the condition up.
Cut Down On Sodium
Foods that are high in sodium are a big culprit for bloating. Sodium causes the body to retain water, especially around the abdomen area. Not all bloating is a result of gas; it can be a result of water retention.
Chew Your Food Properly
If you’re not chewing your food properly, you can easily experience bloating. Eating too quickly, and even talking while eating can cause you to swallow air which can negatively impact your tummy. Really take your time with your meals, chewing each bite properly, and putting your cutlery down as you chew. This will encourage you to take your time and enable the body to more easily digest your food. Not only that, you may find it easier to listen to your body and know when you’re full, which can help you to avoid putting on unnecessary weight or eating when you’re not really hungry.
Eat Smaller Portions
Rather than eating two or three large portions per day, split your meals up into smaller portions. Eating little and often can help to keep you satiated, keep your metabolism running quickly, and stop you from eating huge portions that make your tummy blow up. However, different meal timings work for different people. Some people do prefer to eat little and often, while others prefer to have a few big meals per day. It’s all about experimenting and learning what works for you.
Watch Out For Dairy
Dairy is often a culprit when it comes to bloating. Some people can’t eat any dairy without blowing up like a balloon, while some people can eat some kinds and not others. In fact, a lot of people are actually lactose intolerant and do not realize it. Around 75% of people can’t break down lactose, which is found in dairy. It can cause gas, cramping, bloating, nausea, and diarrhea. If you are experiencing bloating or want to reduce it, then cutting out dairy could be one of the first things you try.
Get Some Exercise
Being bloated can be very uncomfortable, and exercising can be the last thing you want to do. However, exercise can be a huge help. Moving your body can allow gases to move more readily through the digestive system, which will help you to get rid of bloating and feel better much faster. You could try swimming, or even just going for a walk. Yoga can also be a big help, as it’s so relaxing and encourages you to focus on your body while deep breathing. Exercise is also a great way to reduce stress, so you should feel 10x better.
Get Medical Help
If you feel like you’ve tried everything to no avail, medical help could be the only way to move forward. A doctor may be able to perform tests and see what is really going on with your body. You may be intolerant to something, or you may have a condition that requires further treatment. Don’t put off visiting a doctor if your bloating is chronic and painful.
Beating the bloat can be tough, but it is possible. It’s something many people live with daily, and although you may not be able to eradicate it completely, you may be able to make it less painful and prominent. Don’t wait any longer before using the advice here!