Beat it Bloat

Want to know how to tackle uncomfortable bloating? Find out in this blog post from Workout Warriors!

Bloating can be uncomfortable and at times pretty painful, we’ve all been there, after a week of healthy lifestyle living, you get your tastiest outfit lined up ready for a Friday night out and BAM! The unscheduled bloating knocks you off your stride and sends you rummaging for the waistband-less garments. There’s a number of reasons why you might feel bloated, we’ve put together some of the most common causes below.

Overdoing the overeating

It probably won’t surprise you to learn that eating too much is the most common cause of bloating. If you frequently feel full after a meal, sorry to state the obvious, but it’s likely that eating too much is causing your stomach to bloat.

It can take 20 minutes for your body to register that you’re full; so to help combat the habit of eating too much, cut a third off your normal portion size, eat slowly and chew each mouthful; you’re likely to still feel satisfied without eating to clear a full plate, just because the food is in front of you.

Take the time to be mindful about what you’re eating, rather than sitting in front of a computer screen, reading a magazine or watching the TV, focus on your meal and when you feel satiated; don’t eat with the aim to stop when you’re stuffed.

Stop and smell the chicken

Are you often in a rush, eating on the go, or just eating quickly and not taking a break between mouthfuls? When you inhale your food, you also inhale additional air between mouthfuls, which can make your belly balloon with excess gas.We know we keep banging on that mindful drum, but it really does make a difference when you take the time out to enjoy your meals, focus on what you’re eating, thinking about how it makes you feel, and stopping when you start to feel that you’re satisfied. 

Hold that thought

Avoid drinking through a straw for the same reasons; straws cause you to inhale extra air, it doesn’t matter if you sip slowly, you’re still taking in the trapped air from the top of the straw, it’s impossible to avoid.

The same can be said for chewing gum; once again you’re inhaling extra, problematic, tummy extending air. I speak from experience here. I could have given Violet Beauregarde a run for her money, I’ve since kicked the habit, and it’s made an enormous difference in helping to reduce the bloating sensation.

Chew your food properly!

The chances are, if you’re eating fast, you’re also not chewing your food properly, which results in large pieces of food in your gut that are more difficult to digest. Think of your Mother in your ear while you eat; slow down, chew your food properly, let your food digest. Then you can go out to play.

Antibiotic antics

The clue is in the title, Antibiotics not only destroy the bad bacteria, but also your healthy gut bacteria that fights off local infections. This contributes to bloating and constipation. To combat the effects, take a probiotic at least two hours after antibiotics; so the antis don’t get to the pros and kill them off too!

ARTIFICIAL sweetness

Artificial sweeteners are often found in diet and low calorie foods; they are chemical substances that hang around in the stomach for a long time; our systems can’t digest them, because our bodies don’t recognise them as a natural food source and aren’t sure where to file them; our advice is in the bin.

The big allergy and intolerance debate

This is a tricky one, a cause of much controversy and one that divides fitness and nutrition experts; free-from foods are a big money maker these days, and its important to remember there’s a big difference between intolerance and allergies to foods. Swapping a fresh baked loaf with a gluten free alternative packed with sugar and preservatives isn’t always the answer. If you think there might be some foods that are triggering your stomach bloat, keep a food diary and track episodes of bloating against the entries to see if there is a pattern between the way certain foods make you feel.

Bear in mind that it can take 1-3 days to feel the effects of foods you’re intolerant to, and moderating your intake of foods that cause bloating can ease the symptom without having to cut them out completely. If you have concerns about your digestion you should speak to a healthcare professional for advice.

Most importantly, remember to eat happy, enjoy the foods that you love, and that love you back.

Shake it out

Exercise relieves bloating caused by excessive gas; helping it pass through the digestive system, as well as improving fitness and your general wellbeing. Come join us at one of our women's fitness classes in Swindon and we can shake it out together.... parp.

Lisa and Jodie xx