Simple Ways To Reduce Bloating

I’m going to share a few tips how to prevent bloating, gas, and indigestion. Well, who wants to add temporary inches and pounds to their body in the form of gas and water weight? Not to mention how uncomfortable this can feel. Please remember that some bloating is absolutely normal - especially after eating - this is not something that needs to be fixed. For a healthy thriving individual it’s a pure fantasy to have a flat stomach 24/7. If your bloat becomes excessive and painful - then it’s an issue. It can indicate there’s an issue with your gut  microbiome.

The complaint that the abdominal feels full or tight is very common among those with GI (gastrointestinal) disorders but can also happen in people who don’t have these conditions. This can be caused by various things, such as swallowing air, over-eating or under-eating, food intolerances, etc. More serious causes could be include celiac disease, thyroid issues, and other underlying medical conditions. As I’ve discussed before, our gut microbiome has a huge role in promoting healthy digestion. For instance, bacteria in the gut synthesise several vital nutrients. For a healthy gut you need a healthy diet. Yet, nutrition is only one factor in the large picture of creating health. Increased levels of psychological stress can create symptoms similar to those that you would see in a person who eats highly processed junk food. Therefore, all areas of life needs to be looked at in order to have optimal digestion. 

There are several small dietary and lifestyle changes you can make to reduce bloating and gassiness, and look fabulous in your summer dress.

Avoid Swallowing Air

Chewing gum is a terrible idea if you want to prevent your belly from bloating. When you are chewing gum, you’re also swallowing a good amount of excess air, which leads to abdominal pain and bloating. Moreover, sugar-free gums are made with sweeteners like sorbitol, xylitol, and mannitol, which are all sugar alcohols. Sugar alcohols are partially resistant to digestion, and this can lead to stomach upset and bloating. This applies to artificially sweetened mints too. Artificial sweeteners are also problematic in a sense that they fool your body and thus, stimulate the production of digestive enzymes and stomach acid even though no real food is coming. Studies have linked artificial sweeteners to weight gain - not weight loss, and there can be multiple reasons for that. Among other things, they can increase your appetite and result in overeating later in the day and ruin healthy gut microbiome. Your body doesn’t recognise artificial sweeteners and other chemicals, which is why they go undigested causing gas. 

Carbonated drinks are also a big no-no, and one the worst culprits of bloating. These include tonic water, sparkling wine, beer, soft drinks, or anything with carbonation added. These drinks have air bubbles which can create air pockets in your intestine. I recommend rinsing your mouth with water after eating and flossing if food gets stuck between your teeth. 

Sit Down To Eat

Always be fully present and mindfully enjoy your meals. Our digestion starts in the mouth. Well chewed is easier to digest than large chunks of food. No rushing and phone scrolling. Relaxing and being present will activate the parasympathetic response (rest and digest) and this will increase naturally the production of digestive enzymes. It’s also much easier to over-eat when you’re not paying attention to your natural fullness signals.

Eat Your Fruit First 

And certainly not after the meal! Fruits are the healthiest foods on the planet and excellent choice for preventing bloating when eaten alone. Fruits digest very fast because they are high in water and simple sugars. If you eat them after a heavier meal, they can start to ferment behind foods that take more time to digest (like protein and fats), and this if anything can lead to uncomfortable feeling in the belly area. Melons are always best eaten alone. 

Choose Easily Digestible Foods

Fiber is great for digestion since it naturally pushes substances out of your body. However, if you are not use to eating fibre-rich diet, start increasing your fiber intake slowly so that your digestion has enough time to adjust to the change. Rapid changes can lead to constipation. Fiber is food for the good guys in your gut. Both pre-biotics (plant-fiber) and probiotics (fermented foods) are great choices to keep your body’s bacteria happy and healthy. 

If your digestion is really sluggish, avoid gluten containing processed grains. Choose sprouted naturally gluten-free grains and starchy vegetables instead, like sweet potatoes, and yams. Overall, Stay away from processed foods since they come with unnatural ingredients that slow down digestion. 

Skip The Salt Shaker

Depending on your tolerance level salt or sodium can definitely make you look puffy. Water retention happens when you have more sodium in your bloodstream. We all know that processed junk food contains huge amounts of salt. Table salt is particularly bad: it’s de-natured sodium chloride and dead. This highly processed poison can leak calcium and other minerals out of our bones to the bloodstream. Added salt is hidden in many packaged foods, such salad dressings, baked foods (breads, crackers, etc.), canned foods (like beans), cheese, and so on. 

In my opinion there’s zero need for table salt shakers whatsoever. True, we need some salt to have balanced water regulation in our system as well as healthy nerve and muscle activity. But too much sodium can cause a long list of health problems, such as hypertension, high blood pressure, and kidney disease. If you want to add salt to your life, use high-quality sea salt in careful moderation like unrefined Celtic sea salt or pink Himalayan salt. Natural  sea salt includes over 70 trace minerals, such as magnesium, zinc, and selenium. Another great tip for salty flavour is to drizzle organic dulse flakes to your salad. If you need to buy dressings, always choose low-sodium options. 

Cook With Herbs

There’re many herbs that you can use to eliminate bloating. I’m going to share only a few examples that I like to use in my daily life. Now that it’s summer and we have delicious new potatoes in Finland. I love to eat steamed potatoes with fresh parsley. Parsley has long been known for its diuretic properties. Another herb that I use a lot is fresh ginger. I like to add fresh, grated ginger into stir-fried dishes and smoothies. 

When the weather is cooler I drink caffeine-free herbal teas. For instance both chamomile and peppermint calm the muscles of the stomach, which helps food to pass through the stomach more quickly. Dandelion tea is naturally diuretic, and helps to get rid of the water your body is holding onto. Organic chamomile, dandelion and peppermint teas are all naturally caffeine-free - so they are wonderful alternatives to coffee. 

Hydrate 

Water helps to flush the entire digestive system. Best not to chug huge amounts of water with meals because this can prevent from proper absorption of vital nutrients. With meals I highly recommend choosing room temperature water or hot tea. Even better if you can hydrate between meals at least 30 minutes before and after eating.

Skip Tight Fitting Dresses

Any tight and restrictive clothing can literally squeeze your intestines too - especially if you spend most of your waking hours sitting. So not the best idea to wear skin-tight dresses and skinny jeans if you struggle with bloating and excess gas. 

Move Around + Relax

Physical activity can give your digestive system a much needed boost. Even just a 20-minute stroll around the neighbourhood can help. Another tip, is to do some yoga stretches, like deep twists, inversions, downward dog or cat-cow. Simple movements are basically stretches for your digestive system, relieving stomach pain and bloat. Or just simply lift your legs against the wall. Gentle stretching will also help to return to your breath and lower your stress levels. 

If you didn’t get instant relief to your bloated belly and puffy eyes, wear a loose dress and your favourite sun glasses. Take a walk, smile to a stranger, and remember tomorrow is a new day.