Bloating is the feeling of fullness or distention in the stomach. Bloating can be due to dehydration, poor diet and eating habits, exercise habits, and more. Read through the following tips to help tackle your bloating!
Bloating can be from fullness from food, gas, or even water. As you eat, the stomach lining stretches to accommodate the food. Certain foods are more easily fermented by bacteria, resulting in gas production in the large intestine. Drinking large amounts of water can also contribute to bloating - high FODMAP foods can "pull" water molecules into the gut, creating a sense of fullness.
1. WATER INTAKE
Drink water consistently throughout the day
Drink 1/2 your body weight in ounces. For example, if you are 100 lbs, you should be drinking 50 ounces of water/day
Hydrate MORE in the mornings! It is recommended to consume 1/2 your water intake in the mornings.
2. WHAT TO EAT?
Eat throughout the day, consistent meals
Eat every 3-4 hours between meals (the timing between the meals is important)
Chew your food at least 30-40 times/bite. Eating too fast can result in bloating
Digestion happens in the mouth. You mechanically breakdown food by chewing. Enzymes in your saliva also help breakdown the food
Consume cook foods, rather than raw foods. Cooked foods digest easier
Ginger, apricots, prunes, peppermint and cranberry juice are great foods to help improve digestion
3. HAVE A BOWEL ROUTINE
Bowels love routine - aim to have a bowel movement each morning
4. HOW TO EAT?
Posture: sit upright, not slouched
Wear loose fitted clothing. Wearing tight leggings or a bra can lead to bloating
Be present with your food. Avoid going on your phone/distractions
5. EXERCISE TIPS
Avoid high intensity exercise. High intensity exercise can create a stress response in your body, resulting in more bloating
Make sure to have a combination of cardio, strength training, as well as restorative exercise (breathing, meditation, yoga, stretching)
Perform diaphragmatic breathing before, after and between meals. This helps stimulate the vagus nerve to stimulate colonic motility
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