Beat Bloating – 6 ways to alleviate bloating

1.      Give the gut time to rest

Try to leave 4-6 hours between meals so the digestive system has a break. Nutritionists suggest intermittent fasting can improve the body's natural rhythm for processing food, potentially reducing bloating. 

A series of contractions sweep through the digestive tract when we aren’t eating that act as a "housekeeper" to clear out undigested material and bacteria. This cycle of contractions known as migrating motor complex (MMC)  is interrupted by eating and typically takes 1.5-3 hours to complete. So, if you are frequently eating you inhibit this natural cleansing process.

2.      Cook veggies - it makes them easier to digest

Cooking certain types of vegetables, such as broccoli, cauliflower and cabbage softens their tough cellular structures and makes them easier to digest. Making food easier to digest will potentially reduce bloating. 

3.      Soak beans, lentils, nuts and grains to make them easier to digest

Soaking grains and beans helps reduce bloating because it decreases the levels of indigestible sugars and substances often found in their outer layers that inhibit nutrient absorption. Soaking these foods decreases levels of naturally occurring compounds, like phytates, that bind with minerals such as  iron, zinc and calcium making them harder to absorb. Improving nutrient absorbability helps reduce bloating.

4.      Stress affects digestive function – reducing stress, helps improve digestion

Stress, activates the ‘fight or flight’ response which can impact the digestive system’s function. This may result in delayed or altered digestion, potentially causing gas and bloating.

Try to take active steps, however small, to reduce stress. This could be connecting more often with friends face to face, being a bit more active, taking time for yourself.

5.      Chew food properly – avoid swallowing big chunks that take longer to digest

Make sure you chew your food properly so it’s easier to digest in the stomach. Large chunks of food are harder and take longer to digest. Big chunks of  food will sit in the gut longer making you feel bloated.  Take time over your food, enjoy it, chew it  and don’t rush and gulp it down in big chunks.

6.      Exercise - improves digestive function

Staying active helps keep the digestive system active too. A sedentary life style slows down digestion too. This means food takes longer to digest resulting in the greater likelihood of constipation and bloating.

Seek medical advice too, to rule out anything serious.