Many of my clients see me because they suffer from bloating after a meal. They feel uncomfortable, like they have eaten a massive portion even if they only had a small meal. They feel tired, sluggish and have difficulties getting on with their day. If that sounds familiar, try the following strategies:
Add more fibre to your meals – fibre is one of the most important parts of a healthy diet. It supports your digestion and prevents cardiovascular diseases. If your diet is current diet is very low in fibre, you may want to increase it slowly. Great foods are: wholegrains, vegetables, oats, nuts and seeds. Don’t forget to drink lots of water – fibre needs fluids to do its magic!
Eat slowly and chew your foods well – if you eat too fast, you ingest a lot of air which can cause bloating
Don’t drink with your meal – have a drink before or after you eat and avoid fizzy drinks. The best alternatives are plain water (add a bit of lemon juice if you don’t like plain water), fruit and herbal teas.
Be careful with sugar-free foods – some of them contain sweeteners which cause bloating.
Try to reduce your salt intake – salt causes water retention in your body, increases your blood pressure. Add more herbs and spices instead.
Add probiotic foods to your meals like yoghurt, kefir or sauerkraut. Studies suggest that apple cider vinegar can help, too.
Keep moving – a brisk walk after your meal or a gym session before you eat is a great way to look after yourself!