Do you often experience painful bloating that prevents you from leading a normal life? Do you have an inkling your digestion isn’t quite right, or think you might have IBS? Are you going to the toilet more than you should or not enough? Perhaps you’re worried about having to go to the toilet in public or getting smelly or painful gas.
We asked the experts why we get bloated, and what remedies we can try to reduce or prevent bloating from happening.
Why does bloating happen?
“Bloating occurs when there is excess gas in the gut. Gas is used to help us digest food, so if the body is struggling to digest food, it may produce more gas to aid the process which can cause bloating,” says Sas Parsad, of The Gut Co.
“There can be many reasons your digestive tract is struggling to digest food, but the most common cause is the foods you eat and when you eat them.”
So, how can we help to prevent bloating?
1. Minimize Late Night Snacking
“If you eat late at night, your body may struggle to digest overnight leading to bloating in the morning,” suggests Parsad.
Try to leave at least two hours between your last meal, and going to bed. Depending on your activity levels, it’s also worth considering whether you can keep your evening meals lighter so your body doesn't have so much to digest. You could also go for a walk after eating to support the digestion process.
If you’re training regularly, sandwich carb-heavy meals around your training (as this is when your body needs it most!) A tip for minimizing regular snacking? Eat more protein! It helps to keep you feeling fuller for longer, and is amazing for supporting your body’s recovery and repair.
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2. Sleep On Your Left Side
What if we can’t get out of eating late though? “A great way to help limit the impact of eating late at night is to sleep on your left side. The stomach’s natural position is on the left side which means gravity is on your side in the position helping the food pass through the digestive system,” says Parsad.
3. Keep A Food Diary
“Eating foods you are intolerant of, or eating too much at once can cause digestive problems that lead to bloating,” suggests Parsad.
“Keeping a food diary along with a diary of your digestive/bowel habits can help you identify trigger foods that are leading to bloating.”
“The effect of food intolerance doesn’t always have an immediate effect which is why the food diary is helpful. You can use trial and error, removing foods from your diet until you identify the problem.”
Don’t forget to track your drinking habits too!
4. Eat More Cucumber
Wondering what foods reduce bloating? “Cucumber is a great food for bloating. They are made up of 95% water and dehydration can be a cause of bloating. Food needs water to move through the digestive system and be broken down, absorbed, and exhumed properly.”
And no, this isn’t an excuse to drink more Pimm’s and eat the cucumber out of the glass! Although cucumber will boost your hydration and help to cleanse, alcohol can seriously exasperate digestion issues.
Avocados, yogurt, berries, celery, and ginger are great too to help with bloating too. Love yogurt and berries? Try it for breakfast or a snack in frozen form with Frozen Yogurt Bark.
5. Consume More Fiber
“Foods that are high in fiber can help food move through your digestive tract properly, as fiber adds bulk and weight to your stool. Blackberries are particularly high in fiber, weighing in at 8 grams of fiber per 150-gram serving.”
Add a handful to your smoothie, oatmeal or on top of your breakfast pancakes. Berry good!
6. Consume More Caffeine
“Caffeine stimulates the digestive tract movement, acting as a natural laxative which is great as supporting regularity in your bowel movements. Caffeinated drinks can be a great tool for reducing bloating by helping the contents of the digestive system move through.”
An excuse to drink our favorite coffee latte? We’ll take it! Get your caffeine fix from green tea or matcha for an anti-aging antioxidant boost! Or, combine them together for a vibrant, delicious Iced Green Tea Matcha Latte.
7. Drink More Water
“It’s really important to drink plenty of water every day. I usually aim to drink two to three liters a day. Water helps remove waste and toxins from your body,” suggests wellbeing, fitness, and nutrition expert, director of award-winning Moddershall Oaks Country Spa Retreat, and founder of MADE Wellness Centre, Penny Weston.
8. Eat More Probiotics & Fermented Foods
“Probiotics and fermented foods can also help promote healthy gut bacteria. Eating food such as yogurt, kefir, sauerkraut, kimchi, and other fermented vegetables is really good for your gut health,” shares Weston. Kombucha is also a great source of gut-healthy goodness!
It’s not just what you eat those matters, but how you eat too, suggests Weston. “It might sound obvious but chew with your mouth closed to avoid swallowing air and that will also help avoid bloating.”
9. Get Moving
“Physical activity can help your body’s digestive system move along and make things feel more comfortable,” says Weston.
