Do you often wake up with a flat stomach, only to watch it expand to an uncomfortable size during the day? Bloating can be caused by a myriad of things including what we eat but we often forget to think about how we are eating.
To prevent bloating, try these tips:
- Reduce your intake of gluten and refined sugar – they can be difficult to digest. Try reducing your intake for 4 weeks and take note of any improvements; I bet you’ll see and feel the difference.
- Steer clear of refined and white carbs – such as white bread, white pasta, and white rice.
- Avoid all packaged and processed foods – they contain preservatives and additives that cause bloating.
- Drink lemon water first thing in the morning – this kick-starts the metabolism and creates healthy stomach acid, both of which can reduce bloating.
- Avoid soft drinks, soda and fizzy alcoholic drinks, like champagne – bubbles = bloating!
- Eliminate all ‘diet’ foods and artificial sweeteners – like chewing gum, jelly, yoghurts, and Splenda.
- Eat fruit on an empty stomach only – if you eat it after meals, it may cause gas.
- Reduce stress – it can often manifest in the pit of your stomach, causing – no prizes here – bloating.
- Stop chewing gum – it causes you to swallow excess air, which can lead to bloating. If you’re extra susceptible to flatulence, you’re likely to notice a difference right away if you cut out chewing gum.
- Slow down at meal times – take 3 deep breaths before eating, then chew your food.
- Stick to one cup of coffee a day.
- Be careful with beans and legumes, like chickpeas – they don’t agree with everyone.
- Drink ginger and chamomile herbal tea after meals – both help to ease stomach discomfort and gas.
- Add 2 tbsp of apple cider vinegar to a large bottle of water and sip throughout the day.
You can find more articles full of nutrition and lifestyle tips in the JSHealth App, along with access to our unique in-app messaging system where you can text a Nutritionist in the JSHealth Clinic. You can download the app on iTunes for less than $3 a week and we also offer a free 7-day trial.