That bloated feeling is never fun and a bloated belly can be really demoralising when you’ve been working hard on your abs. It doesn’t matter how hard you work out though, if you don’t deal with the bloat, it isn’t going to go away.
Here are four tips for reducing the bloat and feeling happier with your belly.
Eating the right foods is the best place to start for beating the bloat. You should ensure your diet is full of potassium-rich foods and fibre-rich foods. For something designed to give your gut exactly what it needs, try a probiotic every day. Probiotics regulate your body’s digestive system and can help keep that bloat at bay. If your bloat comes with other symptoms such as soreness or that churning feeling, consider sipping peppermint tea which is known for its benefits in managing gas pain.
Many people think that bloating has something to do with how much they drink but unless you’re only drinking carbonated drinks this shouldn’t be the case. Keep your water levels up and try to aim for eight 250ml glasses a day. This will help keep your digestive system moving and will help eliminate excess toxins in your gut and throughout your body. Water retention is often common alongside bloat and the only way to get rid of it is just to keep drinking.
According to the Mayo Clinic, stress and anxiety can cause bloating as your body releases hormones that stimulate your digestive system. This can lead to bloating. Learning to manage your stress through breathing and meditation is one way of keeping your anxieties in check and this may help keep your uncomfortable bloating to a minimum too.
If bloat is a consistent problem then you should make a problem with your doctor. Around 10% of adults are lactose intolerant and a large proportion have an intolerance to gluten, both of which can cause uncomfortable bloating. You could consider cutting out dairy and gluten as a matter of course but speaking to your doctor will help you get any confirmation you may need.
The reason for your bloating could be a combination of any of these things and if you’re really concerned it is worth making an appointment with your GP.
You say that eating a potassium rich diet helps bloating but I find that I always feel uncomfortable if I eat too many bananas and they are rich in potassium. Go figure.
It's a hormonal thing for me, and, like Matthew says, I find it gets a lot better with drinking lots of water.
Never suffered with this but my partner swears by drinking plain hot water.
I find green tea is great for reducing bloat and just feeling generally 'cleaner'.
if you think you have a problem with gluten, do NOT cut it out until you've been tested. The tests can't work if you haven't been eating gluten!
We cut gluten out and it made a huge difference - it can be different for everyone though.