There are a variety of reasons why bloating occurs, and it affects some of us more than others. Whilst hormone health can sometimes be the cause for bloating, the biggest source of this issue is usually our dietary and lifestyle choices. Here are 6 tips to help improve digestion and beat the bloat.
1. Increase Your Fibre Intake
The recommended daily intake of fibre is 30g per day; less than this and our gut can start to slow down the digestive process, leaving us feeling bloated and sluggish. Fibre plays a role in speeding up the digestive process by providing bulk and maintaining bowel health. Gentle increases of fibre allows your body time to adjust; try adding a sprinkle of seeds to morning porridge or a salad. Chia seeds also have some great heart and hormone health benefits.
If you're looking for high-fibre snack, Myvitamins Bio Bites are a delicious Cocoa & Orange flavoured option, which contain added live cultures to support gut health.2. Take Some Time To Destress
Stress can have a huge impact on the digestive system, commonly slowing down or speeding up the process. Both of these can lead to digestive discomfort, but reducing stress levels we can allow our brain to be more aware of bodily cues.
Yoga not only helps to teach breath control, but there are certain poses that can actually help to stimulate gut movement and reduce bloating. Supine poses that bring knees to chest are especially great for massaging the digestive organs.
Learn more about yoga in our blog:
3. Keep A Food Journal
Do you find that you are getting bloated after particular meals or foods? It can take foods up to 48 hours to be fully digested, so keeping a food journal can potentially help to identify patterns and triggers for bloating. If you are consistently feeling bloated or are having associated pain, it might be worth contacting your GP. Conditions such as Irritable Bowel Syndrome, or Coeliac disease can both make digesting certain types of fibre more difficult.
4. Stay Hydrated
Water is essential for a healthy digestive system, as being dehydrated can cause a build-up of materials that sit and stagnate in the gut. This causes bloating and discomfort. It is especially important to drink plenty of water when increasing fibre intake, as this will help to move products through the digestive system and prevent build-up.
5. Incorporate Both Prebiotics & Probiotics
These are known as ‘functional foods’, which are foods that provide extra benefits aside from any nutritional value. The inclusion of prebiotics helps to feed and nourish healthy gut bacteria. Sources include prebiotics include inulin, wheat products, onions and garlic. If you are having digestive difficulties adding a probiotic supplement or regularly incorporating fermented foods can help build a healthy gut microbiome.
6. Supplement Effectively
Pre-menstrual syndrome (PMS) affects at least 50% of women and in increase in the hormone progesterone can cause changes such as water retention, bloating and low mood. A high dose calcium supplement has been shown to reduce these symptoms, so it may be worth considering supplementation if PMS is having a regular impact. Manganese can also be used in combination with calcium to pack even more of a punch.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146107/
- https://www.nhs.uk/live-well/eat-well/five-lifestyle-tips-for-a-healthy-tummy/
- https://www.webmd.com/a-to-z-guides/bowel-transit-time-test#1
- https://bnf.nice.org.uk/treatment-summary/constipation.html
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4648921/
- https://pubmed.ncbi.nlm.nih.gov/8498421/
- https://www.sciencedirect.com/science/article/pii/S0306453003000969#BIB60
