Bloating can be extremely uncomfortable, particularly alongside your exercise and fitness journey.
There are all sorts of things that contribute and cause bloating but the real question we all want the answer to is how to actually reduce and prevent bloating. Everyone suffers from bloating at one point or another, so don’t worry – it is nothing to be embarrassed about!
I’ve put together some easy to follow tips on how to reduce bloating and some simple food swaps you can make to prevent it happening so often.
- Get Plenty Of Sleep
Sleep is so important for overall health and wellbeing and most notably managing stress – directly linked to your gut. A regular sleep pattern can contribute to a healthy and normal bowel function which has a direct positive impact on reducing the bloat.
- Hydrate, hydrate, hydrate!
Always high up my list but SO important. When your body is dehydrated it will cling onto the water it does have, this is known as water retention. Consuming plenty of fluids (I aim for 1 – 3l at least a day) can improve your digestion and reduce constipation, all common factors of bloating and stomach discomfort.
- Keep moving
Working out might be the last thing on your mind when you are nursing a swollen tummy but trust me just 15 – 20 minutes of movement can really help. Even if you are not feeling up to your usual niix workout try and go for a brisk walk and get some fresh air.
- Eat fermented foods
Fermented foods are brilliant for the gut as they contain probiotics. Kefir, kombucha and probiotic yoghurts are all a great addition to your daily diet to balance out your gut and beat the bloat.
Foods to Help Beat the Bloat
As we are now probably aware there are some foods that can make you feel more bloated than others. The good news? There are some super easy swaps you can make that can help you feel good and make a difference. Give some of these food swaps a go:
- Drink tea over coffee
If you’re a coffee addict this might be a hard pill to swallow but I can promise you it will be worth it. Too much caffeine can lead to bloating. If you really cannot live without it try having your coffee black or swap to a dairy free milk. Herbal tea’s are brilliant for reducing bloating and combatting a grumbly stomach. Green tea has anti – inflammatory properties and can really help soothe your digestion.
- Choose asparagus over broccoli
Raw veggies including broccoli, kale and cabbage are great but they can leave some people feeling bloated and uncomfortable. Try steaming your veggies first before eating them, this can help soften the fibres and give you a more comfortable digestive experience. Asparagus is a great vegetable to have as it contributes to the growth of good gut bacteria which links directly to bloating.
- Stick to still over sparkling
Sparkling water may be a healthier choice than fizzy soda but it is still carbonated and therefore can still make you feel gassy. I would stick to still water and herbal tea’s where possible. You can add fruit and mint to your water to keep it flavourful.
- Choose bananas over dried fruit
Bananas are wonderful for reducing bloating as they are high in potassium which helps rid your body of excess sodium – kiwi fruit is another great choice.
- Try seasoning over too much salt
Excess salt can really play havoc with your digestive system and lead to water retention and bloating. Instead opt for turmeric, rosemary and ginger to your meals to help aid healthy digestion.
Remember these are just a few examples and this list could differ for each individual. It is important to make note of which foods make you feel more groggy and bloated so you can therefore cut them out or limit them in the future. This might not mean you have to eliminate your favourite food completely, but simply reduce the quantity or avoid eating if you have a stressed or upset stomach.