My Top Tips To Prevent Bloating


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.


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