Ever felt that 30 week pregnancy fullness but wait, you’re not pregnant… just bloated 😒💨
Bloating signals that the gut is struggling so here are our 7 tips for each meal to reduce bloating.
1️⃣ CHEW YOUR FOOD. Whats the rush?! Taking your time while eating enhances the effect of your hungry hormones to stimulate all your delicious digestive juices and enhance digestive transit time reducing gas build up.
2️⃣ DON’T EAT IN FRONT OF THE TV. You may be able to multi-task fabulously, but your hormones are not so great at it. Concentrating on the TV while consuming reduces vagus nerve activation which reduces digestive function. It slows down the breakdown of your food leaving it to ferment and produce gas in the intestine where it is difficult to evacuate.
3️⃣ REPLACE SODAS. Carbonated drinks contain gas that build up in the stomach. The sugars and artificial sweeteners also feed undesirable bacteria which can ferment and produce excess gas in the intestines. Drinking water eliminates these issues and reduces constipation also.
4️⃣ WATCH THE SALT. Salt increases water retention and bloating. Watch out for hidden sources of sodium as on average, over 80% doesn’t come from the salt shaker but from processed and packaged foods.
5️⃣ PROBIOTICS - inoculate your gut with a variety of beautiful, happy little bacterias that help break down your food and reduce impaired transit through the gut. Probiotic rich foods include kefir, yogurt, sauerkraut, tempeh, kimchi, miso and pickles.
6️⃣ EAT TO 80%. It is generally believes that it takes the human brain between 20-30 minutes to realise how much food is in your stomach so eating to 80% means that by the time you’ve tidied the kitchen you’ll likely feel 100% full anyway. Weight loss hack 101 ;)
7️⃣ RULE OUT INTOLERANCES. Food allergies and intolerances are common. Lacoste, fructose eggs, wheat and gluten are some of the common culprits. If you suspect you may have an intolerance or are at all unsure, book in to see a nutritionist! They can help you identify triggers and get you back feeling lean, fit and fabulous