Bloating is the feeling of increased pressure in your intestines that can result in a visible protrusion (aka a food baby). The build-up in pressure can result from the volume of food or fluid you’ve eaten or from the gas produced by our gut microbiome when they eat fibre that we are unable to digest. It's important to note that bloating is completely normal and is the result of our gut bacteria doing their job! However, it can cause you discomfort and can affect your day-to-day life like, not wearing the clothes you want to wear. Some people can be more sensitive to this bloating so can cause pain, like those with IBS.
If you’re experiencing bloating, we’d recommend the following -
- Eat 5-6 smaller meals throughout your day rather than 3 big meals
- Avoid swallowing excess air (e.g., from chewing gum or carbonated drink)
- Take time eating your meals
- Some foods are known to cause more bloating than others such as beans, onions, broccoli, cabbage, sprouts and cauliflower. Keep a food diary to track if there are some foods you are more susceptible to and decrease your intake
- Some foods may help to ease bloating including cucumber, bananas, asparagus, ginger and herbal teas
- Avoid wearing tight clothing around mealtimes as this can lead to bloating (this is called tight pant syndrome)
- Aim for 20 minutes of exercise per day and practice yoga or mindfulness at least 5 times a week, this can target your gut-brain axis!