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Beat the Bloat

 

Bloating is something we all have or have had before, right?

We have all had times when we feel like a pregnant pot-bellied pig after eating a little too much or indeed certain foods.

Eating too much can cause you to bloat a little but the main reason is because you have eaten foods that have caused some level of gastro intestinal distress on your gut.

About half of gas in the digestive system is swallowed air. The rest is produced by bacteria in the gut that help digest food. If the gastrointestinal tract does not move it through efficiently, gas builds up in the intestines, causing bloating and discomfort.

 

My Top 10 simple tips to beat the bloat :

  1. Eat smaller portions and more often rather eating large meals in one go.
  2.  Cut out foods that you know cause you to bloat (be more conscious of what you are eating and how you are feeling after it)
  3.  Eating too fast can cause food that hasn’t been chewed for long enough into your stomach causing it to be under pressure to break down
  4.  Breathing in air through chewing gum, drinking fizzy drinks, short breathes so try and avoid these to avoid the bloat
  5.  Eating fibre is a great way to keep your gut healthy but you have to remember that it’s an indigestible carbohydrate. Abruptly increasing the amount of fibre you eat can cause gas and bloating
  6.  Certain dairy sources can often be a source of intestinal distress and bloating if you have trouble digesting lactose (milk sugar).
  7.  Avoid foods that your body struggles to digest or is intolerant to ie wheat / dairy (it could be anything).
  8.  Eating a lot of processed foods which generally contain high levels of sodium (over 500mg daily) can cause you to bloat as it is also low in fibre.
  9.  Foods like cruciferous veg (broccoli, Cauliflower, Brussel Sprouts) and lentils and legumes can cause bloating and gas through the nature of their fibre content. Don’t avoid them, but incorporate them into your diet slowly but surely until your body adjusts to the compounds that can initially cause gas.
  10.  Here are some great foods and drinks studies suggest help reduce the bloat – peppermint tea, ginger, pineapple, parsley, and yogurts containing probiotics (good bacteria).

 

So to recap :

Be conscious of what you are eating/drinking and how you feel after it. If you are breaking wind/feeling bloated constantly, it is generally your body telling you to avoid that food/drink.

Introduce high fibre foods into your diet slowly and keep foods as close to their natural state as possible.

Be prepared to take certain foods out of your diet that can cause you discomfort, lethargy, bloating and brain fuzz, even the ones you really enjoy.

Food should energise you, not make you want to have a snooze or give you an energy slump.

Cut the crap food. Eating Processed foods constantly, will put your gut under pressure and will often cause discomfort and high methane toilet visits that will make you an extremely un popular house mate

 

Damian

Dalkey Fit Pro

South Dublin