October 10, 2023
Are you tired of feeling heavy, full and blown up? You’re not alone! Bloating isn't just uncomfortable; it can be downright distressing! The good news is that it does not have to be your daily reality. There are several simple strategies that will reduce bloat and help you feel lighter and more comfortable. Keep reading to find out what they are!
Chew Your Food
Chewing breaks food down into smaller and more digestible particles. This means there's less chance for food to sit in your gut and cause gas and discomfort. When you rush through your meals, you're also more likely to swallow air along with your food. This can lead to the accumulation of gas in your stomach, causing bloating and discomfort. Ideally, you should aim to chew your food 20–30 times before swallowing. It may seem like a chore, but it is well worth the commitment!
What’s the most common cause of bloat? Indigestion! And guess what? Water is an important component of saliva, enzymes and stomach acid, all of which are essential for proper digestion. Staying adequately hydrated also reduces water retention, yet another common cause of bloat. Drinking water before or during a meal can help prevent overeating, which often leads to bloating. We make sure to carry our water bottles with us wherever we go to stay hydrated and keep that bloat away!
Manage Stress Levels
When you are stressed, your body shifts into "fight or flight" mode. This diverts resources away from digestion. This disturbance can lead to symptoms such as bloating, gas and indigestion. Stress can also disrupt the balance of beneficial gut bacteria, further exacerbating digestive issues. Furthermore, stress may lead to unhealthy eating habits and overeating, both of which cause bloating. If you need a little help managing stress, we suggest you read this post.
Keep A Food Journal
If you frequently experience bloat, consider keeping a food diary. This log allows you to record what you eat and drink – and when – on a daily basis. Doing this can help identify specific foods or patterns that may be contributing to your bloat. Once you notice these triggers, you can take steps to eliminate certain foods from your diet or change your eating habits.
Reducing bloat requires a holistic approach that includes both dietary and lifestyle changes. Listen to your body and adapt these tips to suit your individual needs. With a little patience and the right approach, you can live a bloat-free life!
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