Do you suffer with bloating? Does it make you feel uncomfortable and self conscious? Well here are my tips on beating the bloat!
The facts: Bloating is caused by the breakdown of food through digestion or can be as simple as swallowed air. When the body is unable to relieve its self of trapped gas it can build up in the intestines and stomach which gives us the bloating feel and look. Bloating can often be coupled with abdominal pain which can come in mild or sharp forms. There are other ways bloating can occur this can be through anxiety, stress, smoking, poor diet or gas-producing foods. Occasionally, bloating can indicate lactose-intolerance, irritable bowel or gynaecological conditions. There are effective ways to relieve bloating naturally, but the treatment depends on the cause.
1. Go see your GP
Your Doctor can take tests to find the reason of your bloating, from this you can find the cause of the action and take the correct actions to prevent future bloating. It will be likely to receive a blood test.
2. Food
Avoid or reduce your intake of gas-producing foods such as broccoli, baked beans, cabbage and sprouts. As well as these natural forms also stay away from fizzy drinks, hard sweets and chewing gum.
3. Fibre
By increasing the amount of fibre you eat with help your bowel mobility, which in turn will relieve your bloating. Aim for around 25-30grams a day! Foods to help you reach this level of fibre include whole grains, high-fibre cereals, fruit and vegetables.
4. B6
Vitamin B6 has diuretic properties which help prevent bloating. Foods to help you increase your Vitamin B6 intake include avocado, roasted chicken breast and yellow fin tuna. Do not consume vitamin B6 in excess of 100mg per day. Check with your doctor to make sure that increasing your intake of this vitamin is appropriate for your condition.
5. Water
Simply Get drinking water, by not drinking enough water you are making your body dehydrated which may contribute to bloating. If you feel you are drinking plenty fluids check with your GP before upping your water intake.
If you want to tighten up your core and really beat that bloat, come join our Monday Core sessions at Richard Taylor Personal Training Club! They run on a Monday morning at 7 am, perfect way to start your day!
