Around 25 p.c of wholesome folks will expertise bloating sooner or later.
While it's normally attributable to a build-up of gasoline within the intestine it can be the results of digestive points corresponding to constipation or a food intolerance.
And if it continues for greater than three weeks or extra it's price searching for medical recommendation.
With this in thoughts, knowledgeable Gemma Stuart - proprietor of Gutsy Health Co which makes Gut Wealth - spoke solely with Express.co.uk to elucidate extra.
She stated: “While bloating is widespread, it should not be your regular expertise after each mealtime.
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“Our trendy existence are sometimes a powerful contributing issue to intestine well being signs corresponding to bloating, irritation, irregular bowel actions and belly discomfort. Our our bodies have developed over millennia to work rather well and our trendy existence actually aren’t conducive to our digestion working at its finest.
"The daily choices you make can maintain, improve, or weaken how your digestive system operates.”
She recommended the “best” four foods and drinks to help reduce bloating.
“Water helps flush your system, no nasty sugars or calories and can help you digest your food better as well as prevent you from overeating,” Ms Stuart said.
“Drinking plenty of water helps our digestion work at it's best - dehydration leads to constipation, which often leads to bloating”
She said: “Homemade kefirs, kombuchas and kimchi and fermented products in general are great for digestion and helping good bacteria flourish - but check out the sugar and other additives content on shop-bought versions.”
“These are great for flushing out toxins, providing vitamins and other nutrients for energy and cell repair,” she advised.
She added: “Get plenty of plant-based fibre in your diet especially if you have slow transit - increasing fibre along with fluids helps move food through the digestive tract efficiently and prevents the gas that causes bloating.”
Ms Stuart explained: “While food and drink is a big factor in our gut health, there are also common causes of bloating around how we eat and live, for example, eating on the go, not getting enough variety in our diets, eating large meals and not chewing long enough, not getting enough movement to help blood flow to our digestive system and lacking hydration - a bit of a recipe for poor gut health.”
She shared the following top tips to beat the bloat.
Chewing your food until it's liquified - This gives your digestive system a helping hand - smaller pieces of food are much easier to digest than bigger pieces - it also usually means less rushing too so that you don't overeat.
Walking - Go for a walk after meals to get the blood flowing to your digestive system.
Walking can help stimulate the passage of gas through your digestive tract - meaning less build up of bloat-causing gases.
Take a targeted bacteria based food supplement - There's pre, pro, post, syn biotics - choose one that's specifically for bloating and your other symptoms for the best results.
Not eating while distracted - Don’t eat on the go. Eating while distracted makes it much easier to rush your food without properly thinking about your chewing.
Try to set time aside for your meals and don’t multitask - that’s no phone and no eating on the move.
“We all probably know about these things but it's about being consistent with them and also paying attention to the signals your body is giving you,” she said.
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