If you are experiencing bloating regularly, try these 4 things before eliminating foods.
Bloating can be a daily annoyance for a lot of us, commonly I see people eliminating foods from their diets without first investigating the true cause of bloating and understanding what other factors could be contributing to daily bloating. Before you begin to eliminate foods from your diet try these 4 tips, you may find that your bloating resolves without any further intervention.
1. Mindful eating
By slowing down and focussing on what you are eating you will be supporting the initial stages of digestion which involves chewing and the secretion of digestive enzymes needed to break down food sufficiently.
If not broken down sufficiently this may lead to fermentation in the small intestine = production of gas -> bloating
2. Reduce stress
Reducing stress prior to meal times helps us to move from a sympathetic (fight/flight) state a parasympathetic (rest/digest) state which supports optimal digestion. Try to implement mindfulness based techniques such as breathing exercises, meditation, yoga on a daily basis and specifically prior to meal times to help reduce stress levels before eating.
3. Make sure you are staying hydrated
Aim for 2L of water daily to support daily bowel movements, this is especially important when eating a high fibre diet.
Try to drink your water away from eating ideally ~30 minutes either side so as to not impact stomach acid and digestive enzymes which help to break down food in your stomach and when chewing.
4. Ensure that you are consuming enough fibre….but not too much.
The recommended daily intake of fibre is 25-30g, if you are starting to introduce fibre to your diet its a good idea to do this gradually.
Consuming more than 70g of fibre daily from diet and supplement sources has been linked to increased bloating. High fibre intake is common among plant based and vegan diets.
If bloating is an issue for you keep an eye on fibre levels especially if you are consuming large portions in one sitting.
Finally…
If you’re at your wits end and not sure what to try next, working with a nutritionist to understand what is really going on in your gut is a great option. I promise that I don’t want you resigning to a life without the good stuff aka. Pizza, pasta, bread etc!!
E.A.N.
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