Bloating is an extremely common symptom today. And admit it, it tends to slow down your day-to-day activities and negatively affects the way you look at your body. However, with a few changes in your diet, you can prevent or reduce bloating. Bloating can be primarily prevented by taking care of your gut health. Here are 5 ways to reduce and prevent bloating:
Maintain your gut health
A lot of us already know about this one. Improper digestion, constipation, bloating and fatigue are all the symptoms of a poor gut health. You can go for probiotics (yogurt is the best source for probiotics), and whole foods to keep your gut healthy. Jessica Sepel, a clinical nutritionist and founder of JSHealth, suggests reducing your alcohol intake, and not drinking more than one cup of coffee a day. Also, avoid processed, packaged, sugary, fatty foods.
Mindful eating helps
We know how we gulp down or just devour our meals without properly chewing. It’s essential to slow down, and chew well, because proper digestion starts in your mouth. Relax, sit down, and enjoy your food. Try focusing on its aromas and flavours. The more connected you are to your food, the more satisfied you feel with every bite.
Try not stressing
High levels of adrenalin and cortisol, the stress hormones, can result in a shutdown of your digestive system. Go for exercises that lower your stress levels to relax and prepare your body for a meal. You can try different things, from yoga and deep breathing to walking amidst nature. Make sure you take at least 20 minutes to do so.
Supplements
Supplements that give you the essential vitamins and nutrients can be taken. In particular, look for components like fennel seeds and turmeric, both of which are known for reducing bloating. Turmeric has anti-inflammatory properties and is also an antioxidant that supports liver health. Consult your doctor if you’re pregnant, or breastfeeding.
Try eating a gluten or dairy-free diet
Gluten and dairy have often been pin-pointed as major reasons for bloating. Try eating a gluten or dairy-free diet for two to four weeks, and see if it suits your body. A lot of people reportedly feel good, and have noticed that their gut health gets better. Eliminating gluten sometimes leads to high energy levels.
