Bloating after a holiday period, such as the festive season, is quite common and can be debilitating. Some individuals are more sensitive to any changes in diet, lifestyle, or environment, so it’s possible to feel the symptoms more severely than your friends or family members who share the same meals and environments.
Bloating is caused by increased pressure in the gut due to trapped air or gas produced through fermentation by gut microbiota. It mainly occurs due to an imbalance in gut flora due to changes in our diet or the environment, or due to a slower transit or movement of food through the gut, as with constipation.
Fortunately, there are some simple steps you can take to help beat the bloat.
Cut Back on Sodium
Sodium is a common culprit behind bloating since it causes our bodies to retain water. Therefore, if you have been experiencing too much bloating, cutting back on your salt intake is one of the best methods for combating it. Making sure to read labels will also help in making this change easier.
Eat Fiber-Rich Foods
Fiber-rich foods such as vegetables, fruits and whole grains are excellent snack options when it comes to reducing bloating by adding bulk to your diet without overloading it with sodium or calories. Fiber helps move food through your system more quickly and prevent constipation, which can contribute to unwanted puffiness in the stomach area.
Exercise Regularly
In addition to eating right, regular exercise is also key in beating bloat. Exercise keeps your abdominal muscles strong and helps your digestive system to move regularly, thereby preventing the buildup of gas that can leave you feeling bloated and uncomfortable. Moderate activities, like taking short walks or doing yoga poses, are some easy ways that you can incorporate exercise into your daily routine!
Stay Hydrated
Drinking plenty of water throughout the day is important for all sorts of reasons, particularly when it comes to fighting the bloat. Dehydration can cause your stomach to retain fluid, leaving you even more bloated than usual. Aim for at least eight glasses per day – more if you’re particularly active – and opt for drinks like herbal tea without sugar if plain water isn’t appealing enough for you.
Download my FREE 3 Days to Ditching the Bloat guide here.
Occasional bloat and abdominal discomfort don’t require medical attention in most cases. However, if you are unable to get your symptoms under control, or there is an increase in frequency or severity, it’s best to seek professional help.
[RECIPE] NUTRIENT BOWL
Serves: 2
Ingredients (use organic where possible):
- 1 large roasted sweet potato, hot or chilled, peeled and chopped
- 1 15-ounce BPA-free can black beans, drained
- 2 cups arugula, chopped
- 1 cup shredded carrots
- 1 cup red grapes, halved
- 1/2 cup crumbled organic gorgonzola cheese or vegan cheese
- 1/4 cup healthy dressing of your choosing
- 2 tablespoons toasted slivered wallnuts
- 1 tablespoon dried chives
For an omnivore option, top each prepared bowl with 5 ounces drained, BPA-free wild caught tuna in water.
Directions:
- Divide chopped roasted sweet potato between two serving bowls.
- Top with beans, arugula, carrots, grapes, and cheese.
- Drizzle with dressing, then garnish with almonds and chives.
To Your Health,
Patti
