Are You Bloated? Easy Ways to Reduce Bloating and Love Your Gut More
We've all been there feeling uncomfortably full, our stomachs distended, our clothes feeling tighter than they should. Bloating is a common digestive complaint that can leave you feeling sluggish and uncomfortable. But the good news is that there are simple, natural ways to reduce bloating and support your gut health so you can feel lighter, happier, and more energised.
What Causes Bloating?
Before we dive into solutions, let’s look at what might be causing your bloating. Some of the most common culprits include:
- Eating Too Fast – Swallowing air while eating too quickly can lead to gas buildup.
- Not Chewing Properly-Your stomach doesn’t have teeth! You must chew food adequately for the next stage of digestion or your tummy may protest.
- Gas-Producing Foods – Beans, lentils, carbonated drinks, and cruciferous vegetables like broccoli and cabbage can increase bloating.
- Food Intolerances – Dairy, gluten, or artificial sweeteners can trigger bloating in those with sensitivities.
- Poor Gut Health – An imbalance in gut bacteria can lead to digestion issues and excessive gas production.
- Constipation – When things aren’t moving as they should, bloating can become a problem.
- Hormonal Changes – Many women experience bloating due to hormonal fluctuations during their menstrual cycle.
If you frequently experience bloating, it may be worth tracking what you eat and how your body responds to identify patterns and triggers.
Easy Ways to Reduce Bloating
Here are some easy, effective ways to beat the bloat and love your gut more:
1. Slow Down and Chew Your Food
Eating too quickly can cause you to swallow excess air, leading to bloating. Take your time, chew your food thoroughly, and be mindful during meals. This simple habit can make a big difference in your digestion.
2. Stay Hydrated
Dehydration can contribute to bloating and constipation. Drinking plenty of water helps keep your digestive system running smoothly. Aim for at least 8 glasses of water per day, and consider herbal teas like peppermint or ginger, which can further ease bloating. Sidenote: try to avoid drinking large volumes at mealtimes, as this may dilute digestive juices responsible for breaking down our food.
3. Try Probiotics
A healthy gut microbiome is key to digestion. Probiotics found in yogurt, kefir, sauerkraut, and kimchi may help maintain good bacteria levels in your gut, reducing bloating and improving digestion. If you’re not getting enough through food, consider taking a probiotic supplement.
4. Watch Your Fibre Intake
Fibre is essential for gut health, but too much too quickly can cause bloating. If you’re increasing your fibre intake, do so gradually and drink plenty of water to help your body adjust. Good sources of fibre include fruits, vegetables, whole grains, and legumes.
5. Avoid Artificial Sweeteners and Carbonated Drinks
Sugar alcohols (like sorbitol and xylitol) and fizzy drinks can cause bloating due to excess gas buildup. Swap sodas for herbal teas, infused water, or kombucha for a gut-friendly alternative. Kombucha is usually bubbly, I’d reserve this for special occasions or try gradually to see how it feels in your body.
6. Get Moving
Gentle exercise, such as walking or yoga, can stimulate digestion and prevent bloating. Poses like the seated twist, child's pose and happy baby may help relieve trapped gas and promote gut motility.
7. Manage Stress
Your gut and brain are closely connected, and stress can disrupt digestion, leading to bloating. Practice stress-reducing activities like deep breathing, meditation, or journaling to support your gut and overall well-being. We must aim to be in our parasympathetic nervous system to allow digestion to occur optimally.
8. Consider Digestive Enzymes
If certain foods leave you feeling bloated, digestive enzyme supplements may help break them down more effectively. Speak with your healthcare professional before adding supplements to your routine.
Love Your Gut, Love Yourself
Bloating can be uncomfortable, but it doesn’t have to be a daily struggle. By making small, mindful changes to your eating habits, hydration, movement, and stress management, you can reduce bloating and give your gut the love it deserves.
Try incorporating these tips into your daily routine and notice how much better you feel lighter, more energised, and in tune with your body’s needs.
If you need any help, feel free to reach out.
Sally Munro is a Registered Naturopathic Nutritional Therapist, Yoga Teacher and Director of Simply Swim Aberdeen swim school. Working with clients of all ages and stages of life, Sally focuses on the simple steps you can take towards improving your health and wellbeing.
website: www.sallymunro.co.uk
email: hello@sallymunro.co.uk
Instagram: @salthewellnesswarrior
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