If you struggle with the daily discomfort of swelling, fullness, and inflation after a meal then you may need to consider a few simple changes in lifestyle. Here are some top tips on how to beat the bloat.
Whether you’re getting back into that swimsuit and gearing up for the cooler fall beach weather here in Muscat or you just want to head out to Friday brunch with friends without any restrictions – what’s more frustrating than stubborn belly bloat that leaves you feeling uncomfortable? The good news is there are simple tips to help you combat bloating and leave you feeling better than ever.
You’ve heard this advice for a bunch of different reasons – such as to help you feel fuller faster or be more mindful of your meal. But as it turns out, taking your time at the table can help with bloating as well. When you scarf down a meal or drink something quickly, you’re likely to swallow too much air. You might get the hiccups, or the gas may build up in your stomach and intestines and lead to bloating. Take your time and chew well while eating.
The U.S. Department of Agriculture (USDA) recommends that the general healthy adult population limit sodium intake to 2,300 milligrammes a day. However, reports indicate that the average person eats about 3,300 mg of sodium a day – which means chances are good that you’re consuming more sodium than you should. And, given that excess salt intake can be to blame for water retention, your salt habit could be causing midsection puffiness – so you might want to consider cutting back on your consumption.
Fibre helps keep things moving through the intestines, which aids digestion and helps prevent constipation. But many high-fibre foods – like beans, Brussels sprouts and broccoli – are also pretty potent gas producers. Upping your fibre intake too quickly can cause bloating, so start slowly and work your way to your daily fibre goal over the course of a few weeks.
Ideally, you want to work in some exercise on most days, but even taking a short walk after eating can help. The most important thing to remember is to just get moving. Try working out with friends or family to help keep one another stay motivated and committed to your daily fitness goal.
Put simply, probiotics are good bacteria in your body that help you fully digest your food. What’s more, probiotics can help reduce the belly bloat you feel when you don’t have enough of the right kind of bacteria in your gut. Pile on the probiotics by scaling down on fermented dairy foods like yogurt, kefir products, and aged cheeses, or opt for non-dairy foods like sauerkraut, kimchi, miso, tempeh and soy beverages.