- Often bloating might not be caused by what you are eating but how quickly you are eating. Always sit down to eat and take your time to enjoy each mouthful…away from you phone,computer etc! Don't get up and rush off as soon as you are finished either. Allow time for your food to ‘go down’.
- Excess wind can be caused by swallowing more air than usual or eating food that's difficult to digest. These foods difficult to digest can be different for everyone but common things which cause bloating include lentils, beans, apples, foods high in salt and fizzy drinks.
- It is not only the way you eat or the food you eat which can cause excess gas in your digestive tract. Gas produced by bacteria in your intestine can be a contributor to bloating. We have so many different types of bacteria living in our intestine that it is important to help your body keep the ’natural balance’ of these. It is suggested probiotic supplements can help reduce both gas production, and therefore bloating, especially in people with digestive issues.
- Stress has a massive impact on our digestive health. It can be exhausting getting everything done day to day so be sure to take time out when you need to. Your digestive system goes into 'sleep mode' when your body is flooded with stress hormones making bloating worse.
- Constipation can cause bloating - again this may be caused by an allergy or intolerance but can also be associated with a lack of fibre, stress and poor lifestyle choices.
You should be aiming to drink at the very least 1.5L of water a day a dehydration can be a cause of constipation and bloating.
- PMS can cause bloating and it’s simply unavoidable for some. So as difficult as it may be don’t be so hard on yourself around that time of month as you can make it much worse. Some have seen benefits from taking Evening Primrose Oil to reduce the feeling of bloating at this time.
- Food intolerances and allergies can cause bloating. Common foods you may be intolerant to include: lactose, fructose, eggs, wheat and gluten. Avoiding these can help you establish any allergies or intolerances however if you believe you have a food allergy or intolerance, it is best to visit your GP who can refer you on to someone who can help you further.
- Eating a big meal can cause you to feel bloated. This is natural, but in the morning you will wake up feeling back to normal.
- Although inactivity itself may not directly cause bloating, being active will get your blood pumping which improves the oxygen supply around your body including your digestive system. This can help improve a sluggish digestive system and help reduce bloating!
You're not alone when it comes to bloating, as it's something pretty much all of us experience! It's good to know (if you can identify) what is causing your bloating and if there are any ways you can avoid it, so I hope these 10 suggestions can help you ease the bloat.