If your tummy feels uncomfortable and puffy and you’re gassier than a carbonated drink, chances are you are facing a battle of the bloat. Here are 10 tips for avoiding an upset stomach.
1. Don’t overeat Sticking to small portions can ease post-meal bloat as your stomach has less food to digest. Five or six small meals a day will be better for preventing a swollen tummy than three large meals.
2. Limit the treats Rich and fatty foods like processed meat are a notorious bloating hazard as they take longer for your body to digest. Instead, aim for lean meat and fish, and grill rather than fry food.
3. Watch the air intake Drinking through a straw, chewing gum, guzzling carbonated beverages and talking and eating at the same time can make you swallow too much air, leaving your belly fall of gas. About half of the gas in your digestive system is swallowed air; the rest is produced by the bacteria in the gut that helps digest your food.
4. Stay calm Some people swallow more air when they’re nervous. Learning stress reduction techniques such as yoga might help reduce excess gas and bloating.
5. Take your time It can take 20-minutes for your brain to realise your stomach is full. Take your time over meals – and even snacks – to give your insides a chance to catch up with your eyes and mouth.
6. Keep it regular Yes, constipation is a bona fide way to wind up bloated and uncomfortable. Keeping up a fibre-rich diet including plenty of fruit and veg, staying hydrated and exercising three to four times a week can improve bowel function. If you’re eating well and exercising and still having issues, use a fibre supplement like Fybogel Natural Fibre Supplement to help restore and maintain regularity. Laxatives, such as Senokot, which works as a gentle stool softener, can also be a help when you’re constipated.
7. Know your food triggers Jokes aside, beans, onions, broccoli, cabbage, Brussels sprouts and cauliflower are proven wind and bloating traps. Dairy products can also be a source of intestinal distress if you have trouble digesting lactose, or milk sugar. And even whole grains can cause problems because of their high insoluble fibre content; gradually increase your intake of grains and cereals to give your bowel time to adjust.
8. Sip some tea Peppermint tea and capsules have been reported to help ease symptoms of irritable bowel syndrome such as an upset tummy, and to aid digestion.
9. Mind your manners Sitting upright while you eat aids digestion and reduces bloating, while chewing with your mouth closed will limit your intake of excess air.
10. Watch for signs of food intolerance Avoiding the bloat can be difficult if there’s something more serious going on. Food intolerance can lead to bloating when your bowel doesn’t empty properly, the food you eat causes gas to get trapped, or too much gas is produced as a reaction to food. The main offenders are wheat or gluten and dairy products. Eliminating the problem food from your diet can help in the short term. If the symptoms persist, see your doctor.
LIVE WELL RECOMMENDS
Gaviscon Dual Action
Brings fast, soothing and long lasting relief from the pain and discomfort of heartburn (gastric reflux) and indigestion. It works in two different ways: it reduces excess stomach acid to relieve discomfort, and it forms a protective layer over the stomach contents to soothe the burning pain in your chest. Available as a liquid or in handy chewable tablets. Always read the label. Use only as directed. If symptoms persist consult your healthcare professional.
Fybogel Natural Fibre Supplement
Fybogel is an easy-to-use and pleasant tasting way to increase the fibre in your diet which helps your digestive system work more efficiently and gently relieves constipation. Fybogel helps restore and maintain regularity without straining, discomfort or unnatural urgency. Always read the label. Use only as directed. If symptoms persists consult a healthcare professional.
Senokot is a reliably effective laxative made with naturally derived senna, treated to yield a constant amount of active ingredient in each dose. Senokot tablets give you effective relief from constipation. Always read the label. Use only as directed. If symptoms persists consult a healthcare professional.