03/07/2022
Bloated stomach: 9 ways to reduce abdominal bloating
How to get rid of a bloated stomach
Abdominal bloating usually gets better on its own after a few hours. But if it's really bothering you or keeps recurring, Shubrook recommends the following 10 remedies to beat belly bloat:
1.Reduce stress
Practising mindfulness meditation for just 10 minutes a day has been shown to reduce the stress response in the body, which in turn can ease abdominal bloating. Research into the benefits of meditation have reported improved memory, greater emotional intelligence and increased creativity as well as better stress management, so learning to meditate could benefit your overall health as well as your gut. To get started, read our beginner meditation tips.
2. Eliminate suspect foods
Food intolerances can lead to stomach bloating, and one way to rule out certain foods is to follow an elimination diet. 'If you suspect a food intolerance, such as gluten or dairy, remove that food completely for a minimum of 21 days and see if your symptoms improve,' suggests Shubrook.
The foods should then be reintroduced, one at a time, monitoring for symptoms that show a reaction. 'It's important that this is adhered to strictly as the body can take a while to remove all existing gluten, for example, and any small amount during that phase could still cause a reaction,' adds Shubrook.
Always check with your doctor before starting an elimination diet as restricting food groups can cause a nutritional deficiency and in cases of genuine allergies, dietary elimination needs to be carefully controlled.
3. Take a probiotic supplement
If you've taken several courses of antibiotics, picked up a stomach bug overseas, or your diet has been high in sugar and low in fibre, taking a probiotic or making sure probiotics are included in your diet may help.
'Our gut microbiome is very sensitive and certain medications and dietary choices can easily affect bacteria levels, so using a probiotic for four weeks can help to reset this,' says says Shubrook. 'Probiotic supplements such as Optibac or ProVen are a stronger dose than a probiotic drink, and may be good as a boost while you make changes to your diet.'
4. Eat fermented foods
Foods such as yoghurt, kefir, tempeh, kimchi, miso, sauerkraut all contain a healthy dose of probiotics as they are naturally fermented foods. These supply the gut with some healthy bacteria.
Prebiotics are also essential as they are the foods that we as humans may not digest but that our healthy bacteria thrive on - they are found in foods such as onions, garlic, leeks, bananas, berries, greens, tomatoes and asparagus. Of course some of these foods may be associated with bloating. Work out which prebiotic foods do not make you bloat and include them in your diet to encourage good gut health.
5. Fill up on fibre
A probiotic is great for putting the good bacteria back into the digestive system, but we need to keep it there and bacteria loves to feed on fibre. High-fibre foods include fruit, vegetables, lentils, beans, nuts, seeds, whole grains, oats and potatoes with their skin on.
The NHS recommends 30g of fibre a day for adults but estimates that most of us get just 18g, so try to fill up on fibre to boost your digestive health. 'Making a concerted effort to increase fibre may really help,' says Shubrook.
6. Stay hydrated
Sipping water throughout the day can really help with digestive bloat. Dehydration will reduce the ease of transit through the digestive system, so make sure you drink at least 8 glasses of water a day. If you're in a hot climate or exercising, remember to replace any lost fluids so you do not get dehydrated. Coffee can also be dehydrating so try and minimise caffeine and opt for water as much as possible.
7. Chew your food
Your food should actually be like mush or baby food before swallowing it, explains Shubrook, but all too often we eat at our desks, in front of the TV or in a rush. 'This means we tend to swallow bigger chunks of undigested food, which can put extra burden on the digestive system and cause bloating,' she adds.
Enjoying un-rushed and mindful mealtimes is good for digestion, so don't skip breakfast, schedule in a lunch break and take your time with your food. Swallowing a lot of air while eating also traps gas in the gut, so trying not to talk while eating can help.
8. Eat cooked veg over raw salad
Cooking or steaming your vegetables breaks down the structure of the food, and can actually enhance their phytonutrients, making it easier for the stomach to digest them, rather than raw foods which may cause more bloating, says Shubrook.
9. Cut back on salt
Salt can have a huge impact on your gut health and can also lead to raised blood pressure, which can increase your risk of heart disease and stroke, so cut your salt intake back. 'Salt encourages your body to retain water, especially around your stomach,' says Shubrook. 'Not all bloating is caused by gas.
According to the NHS, adults should eat no more than 6g of salt a day (2.4g sodium) β that's around 1 teaspoon.
