Health Coach Corner - by Maria Hicks
Being bloated is not natural or something you should just “learn to live with”. There are certain foods and behaviors that may be contributing to your bloating.
Try these tips to banish bloating:
Lace Up –If your waistband feels snug after dinner, head for a brisk 10-minute walk. Physical activity helps air bubbles pass through your digestive tract quicker. Moderate exercise, like biking for 30 minutes three times a week, improves bloating and other bowel symptoms.
Pop a Probiotic – Sometimes bloating can be caused by an imbalance of the bacteria in your intestines. Probiotics can help restore the bacterial balance.
Divide up Dairy – More than 1 in 10 adults are lactose intolerant, and bloat is a common side effect. If you chose to use dairy products, eat very small amounts throughout the day. Too much lactose in one sitting can trigger big time bloating.
Just Breathe – Learn a little stress relief through deep breathing. When under stress, your body produces cortisol and adrenaline, hormones that stimulate the digestive system. The result: gas and bloating.
Fine-tune your Fiber – Some “high fiber” packaged foods have fiber additives like chicory root or inulin, which is harder to digest and can cause gas and bloating. Make sure to get plenty of fiber from whole foods like fruit, vegetables, whole grain breads, pastas and brown rice
Go easy on diet drinks – Many sugar free candies and sodas contain sorbitol, which send stomach enzymes into overdrive and will cause major bloating
Eat Broccoli everyday – Regularly eating foods that are likely to cause gas, like beans, broccoli, brussel sprouts, cabbage and onions, helps your body adjust and learn to break them down efficiently
Slow Down – Eating too fast may cause you to take huge bites and not chew properly, as well as, gulping down too much air.
Skip the Salt – Salt causes your body to retain fluid. The biggest culprits are sauces and salad dressings and jar salsas. Go easy on salty foods and condiments and you won’t be floating away!
If you try these tips to banish bloating but still have unusual amounts of bloating. You may have an underlying condition.
Ask your doctor about:
