How to reduce bloating – what causes it and what foods can help reduce it?
Are you feeling stretched, puffy and uncomfortable? Here's what to do next...
YOU may have experienced your tummy feeling stretched, puffy and uncomfortable after a big weekend or a Christmas binge.
But, for some people, bloating is a daily occurrence. Here's what could be causing it, and how to reduce the symptoms...
What causes bloating?
If you don't have a long-term condition (more on that later) your bloat could be caused by excess trapped wind, constipation or swallowing air while eating.
Some foods known to cause wind and bloating are beans, onions, broccoli, cabbage, sprouts and cauliflower.
But, if cutting these out, make sure you're still getting your five-a-day - by eating plenty of other fruit and veg.
You can try to prevent constipation by eating lots of fibre (cereals, pasta, bread, root veg, nuts and seeds), drinking water and exercising regularly.
To reduce the amount of air you're swallowing, chew with your mouth closed, sit upright to eat, reduce your fizzy drink intake and stop chewing gum.
Is my bloating caused by food intolerance?
Food intolerance can cause bloating because the sufferer doesn't empty their bowel properly, or gas is produced in reaction to the food.
The main offenders are wheat/gluten and dairy products, although some people have intolerances to different foods.
If you think this is the culprit, try keeping a food diary for a couple of weeks - and then speak to your GP.
Is my bloating caused by Coeliac disease?
Coeliac disease is a digestive condition where your intestine can't absorb gluten.
As well as bloating, common symptoms include diarrhoea, abdominal pain and fatigue.
If you think you are Coeliac, switch to a gluten free diet and ask your GP for a blood test. There is no cure for Coeliac disease.
Is my bloating caused by irritable bowel syndrome (IBS)?
IBS can cause stomach cramps, bloating, diarrhoea and constipation.
If you think you have IBS, you should reduce the amount of fatty, spicy and processed foods, as well as fruit, caffeine, fizzy drinks and alcohol you consume.
Exercise helps, as does eat porridge oats and linseeds.
You may also want to switch to a low FODMAP diet. .
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What foods can reduce bloating?
These are the best and worst foods to eat when you're bloated:
BEST
- Cucumber: people use it to reduce puffiness under their eyes, and you can do the same for your belly
- Bananas: rich in potassium, meaning they prevent water retention, and high in fibre, reducing constipation
- Asparagus: helps flush out any excess water, high in fibre and contains prebiotics, promoting the growth of 'good' bacteria
- Ginger: natural anti-inflammatory and digestive aid
WORST
- Broccoli, cabbage and kale: contain raffinose, a sugar which is difficult to digest
- Legumes: beans, lentils and peas are all gas-creating foods
- Apples: contain fructose and sorbitol, both sugars which are hard to digest
If none of this helps, book an appointment with your GP to rule out other illnesses.
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