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5 Useful Tips to Combat Bloating

combat bloating

You’re trying to fit into that outfit that you bought only last week, but somehow the zipper just won’t close. You feel constantly full. Maybe you are embarrassed about passing gas all the time. You’re bloated. Let’s find out what bloating actually is and what you can do about it.

What is bloating?

We define bloating as the distention or swelling of the abdomen or stomach. It is usually temporary and can have a wide variety of causes. Bloating is often accompanied by a feeling of fullness as well and sometimes even pain and discomfort. It’s more than just a cosmetic issue.

What causes it?

A build-up of gas in the stomach and your intestines causes bloating. If your food is properly digested, only a small amount of gas is produced but this increases with improper digestion and depending on the foods we eat.

How to avoid bloating

Take time to eat your food. If you gobble your food at breakneck speed, chances are that you don’t chew most of your food small enough to digest it properly which can cause bloating. Slow down. Sit down and enjoy your food. Eating mindfully can help with this process.

Certain foods can increase bloating. You might want to avoid fizzy drinks, dairy (especially if you’re lactose intolerant), wheat (if you’re gluten sensitive), artificial sweeteners and chewing gum. Reduce the intake of broccoli, cauliflower, Brussels sprouts and beans which can cause bloating in some people.

Reduce stress. In times of stress and anxiety our digestion can be extremely compromised. This leads to food not being properly digested. And undigested food will start to ferment which creates the gases that cause bloating. It is therefore important to reduce your stress levels or learn how to deal with stress properly. This will then also improve your digestion.

Increase your fibre intake. As an adult, women should eat about 25g of fibre daily, for men the recommended amount is 38g. Eating too little fibre leads to constipation which in turn can lead to bloating.

Eat smaller portions. It could simply be that your digestive system cannot deal with the size of portions you eat. Instead of eating 3 large meals a day, change to eating 5 smaller meals. This will also improve your metabolism so you’re less likely to put on weight.

We also recommend that you check out this website Just for Tummies with lots of great advice for a healthy digestive system.

How the Live Well Practice can help

Whether you would like to incorporate Mindful Eating into your life or want to find ways to reduce your stress levels, Madam Weight Loss can help. I’m Samantha Culshaw-Robinson, a clinical hypnotherapist and mindfulness practitioner and I have been helping people lose weight since 1988. Please get in touch if you’d like to find out more. You can either email me at sam@livewelltherapy.co.uk or call me at 075 222 777 22.

If you would like to book in for a complimentary session, please fill in your contact details on my consultation page or you could book directly into my diary here.


Disclaimer: As with most practices, mindfulness may not be suitable for everyone. If you have any existing mental health conditions or past trauma, you should discuss these with your GP or mental health professional and these should also be disclosed prior to enrolling in a class.

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