Majority of us have experienced bloating. It can leave you feeling tight, heavy, and uncomfortable. Some good news is, there are remedies that exist to reduce the bloating, thankfully!

Bloating generally occurs when there is a buildup of gas in the gastrointestinal tract, and causes the stomach to feel uncomfortable and swollen. Most people find that they bloat right after a meal, or for females, during their period due to hormonal changes and water retention. Other triggers of bloating may include a poor diet - loaded with fizzy drinks or excessive salt and sugar, and digestive issues such as constipation or food allergies/intolerances.

Here are some quick tips to reduce and prevent bloating.

TIP 1

Walking after a meal

Taking a quick stroll, or simply moving around for 5-10 minutes after a meal will get the bowel movement going. This movement will allow the body to release any excess gas or stool that has built up.

TIP 2

Peppermint

Peppermint in the form of a capsule or herbal tea is helpful to relieve digestive symptoms. One main function of peppermint is that it calms the internal muscles, and improves the flow of bile, which allows food to flow through your body more easily.

Try ‘The Royal Mint’ - A hand blended herbal peppermint tea that relieves IBS symptoms, and reduces stress and migraines.

TIP 3

Avoid the carbonated drinks

Carbonated drinks can cause severe bloating, as they contain gas which causes the build up in the stomach. We suggest you ditch the fizzy drinks, and replace them with water to keep your digestive system working smoothly, and to avoid any uncomfortability throughout the day.

TIP 4

Increase your fibre intake

According to the British Dietetic Association (BDA),  the recommended daily dietary fibre intake is 30g. If you aren’t consuming enough fibre, it’s best to slowly increase the intake to allow your digestive system to adjust to the change.

Fibre will increase the weight and size of your stool, allowing it to pass through much easier. However, it’s important to be aware that too much fibre can have the opposite effect, causing more gas and bloating. This symptom would usually occur when an individual consumes more than 70g of fibre per day.

TIP 5

Reduce the salt

Excess salt in your body causes water retention. This can occur in any body part, but most commonly your abdomen. Water retention can often take a little more time to alleviate, in comparison to bloating, so foods rich in potassium will be your best bet! Potassium will help your kidneys flush out excess salt - opt for fresh fruits & veggies such as bananas, leafy greens, citrus fruits.

Temporary bloating can often be treated at home, and isn’t usually something to worry about, as it can be caused by a variety of things that aren’t harmful to us, such as eating a meal, and menstrual cycles. However, if your bloating is constant, and is causing you permanent pain or constipation, it’s best to see a doctor for professional medical advice.