Recently, some friends of mine were complaining in the gym about feeling bloated and how it was masking their gains.
The tips I shared with them to help them with bloating are what I am sharing with you this week.
Bloating is a common occurrence for many people. It certainly isn’t pleasant. If you experience it on a frequent basis, here are six ways you can reduce that uncomfortable sensation:
1. Consume smaller portions, more frequently: If you go from three meals a day to four or five, but you are still eating around the same amount, you’ll easily feel less bloated after each meal, simply because you aren’t trying to digest as much at one time.
2. Eliminate carbonated beverages: Heavily carbonated beverages might be a key cause of being bloated. They may be delicious, but you’re also swallowing bubbles of carbon dioxide, and that extra air in your stomach can cause serious bloat.
3. Supplement with enzymes and probiotics: Digestive enzymes work wonders and allow you to breakdown and absorb nutrients better. Probiotic supplements aid the natural bacteria in your digestive tract. If those bacteria aren’t operating properly or if you have too few good digestive bacteria, food won’t be digested properly, and you’ll find things get particularly uncomfortable.
4. Eat more fibre: Bloating and gassiness can often be the result of constipation. It’s a common digestive problem, and it is recommended that you eat more fibre to solve it, as fiber helps move food through your digestive system.
5. Be careful how you eat: If you talk while eating or eat in a rush, if you chew gum, if you drink in big gulps or use a straw often, you may be swallowing air without even realizing it. The fix? Chew slowly and shut up. LOL
6. Rule out intolerances: If your body has an intolerance or allergic reaction to a particular food, that could easily manifest as bloating. Common food intolerances and allergies include dairy products (lactose), grains (gluten), eggs, nuts, and seafood.
One or more of these may apply to you. Check to see which one(s) and eliminate bloating from your life.
