Clapham Personal Training: How to beat bloating

Posted by Ben Simpkins on August 28, 2017

Bloating is a pain, it usually comes after you have eaten and can cause a number of issues like uncomfortableness, a swelling of the belly and gas. It has become quite the problem with a decrease in the quality of diet, increase in stress levels and exposure to pollution and medications.

The bloating usually comes from air being caught in the digestive system, causing the stomach to stick out, it will vary how badly you are affected but some people joke about looking pregnant it gets that bad.

unfortunately because it comes down to your gut health, there are many issues that can cause bloating, and it can be hard to pin down what is causing your stomach to flare up, if it continues and you have any of the following symptoms it would be worth booking an appointment with your doctor to ensure there are no underlying issues.

  • Severe bloating
  • Fever
  • Blood in stool or vaginal bleeding
  • Unintentional weight loss 
  • Brain fog
  • Irregular periods

There are thankfully a number of ways you can help combat bloating though, so look at using one of these at a time to test whether it has a noticeable effect on your body. It is also worth noting that you should be keeping an eye out on what is causing the bloating in the first place and watch what foods cause a reaction as it may well be an intolerance to a food type like dairy or wheat.

Here are 11 tips to help you keep the bloating under control.

Hydration – by ensuring you are fully hydrated it helps reduce the risk of constipation which will allow the digestive system to function and keep your tummy flat

Avoid salts – excessive salt can lead to water retention which will make you look more bloated.

Eat fibrous food – eating fruits with skins and other things like oats and wholemeal breads will aid your digestive system and allows it to work without any issues

But not too much – a little bit of contradiction but if you overdo it on the fibre then your body will not be able to pass it through you, leading to constipation

Get active – You know the feeling, you overdo it on the food and you go for a little stroll, then you feel 10 times better. Exercise will aid the movement of gases throughout the body.

Avoid carbonated drinks – bubbles can lead to increased gas caught up in the digestive system which will lead to bloating, cut down on fizzy drinks from soda to prosecco, keep it limited.

Eat Slower – this stops you from inhaling a tonne of air with each mouthful, take your time to chew and to swallow your food, try not to gulp it down.

Cook Vegetables – cooking veggies can help weaken their fibrous skin and make it easier for the body to digest.

Peppermint tea/oil – peppermint has a relaxing effect on the body so can help reduce any digestive issues you have.

Avoid gassy food – simple one really, try to limit how much you eat of foods that cause gas like beans, sprouts, broccoli, cabbage and milk.

Use probiotic and digestive enzymes – finally, supplement with these 2 wonders to help your stomach stay on top form and allow it to digest your meals as best as it can.

Join our newsletter

Get our latest tips and tricks, direct to your inbox.