6 Ways to Beat Bloating

[ { "type": "text", "label_content": "First, see your GP to rule out anything more serious, such as coeliac disease or irritable bowel syndrome (IBS), if you've been suffering for several months. Now find the best ways to beat the bloat!" }, { "type": "text", "label_1": "Avoid Too Much Fibre", "label_1_font": "b", "label_1_size": "h3", "label_content": "We're often told to up our fibre intake if we're suffering from digestive problems, but too much cereal fibre can actually make your symptoms worse. Steer clear of brown bread, breakfast cereals, and anything made with wholemeal flour, and choose white versions instead. It goes against what we've been taught, but tweaking your diet like this has been shown to ease digestive disorders like bloating by up to 40 percent in IBS sufferers. Try it for three months, but if there's no improvement, make an appointment with your GP." }, { "type": "text", "label_1": "Start Taking Friendly Bacteria", "label_1_font": "b", "label_1_size": "h3", "label_content": "Friendly or ‘good’ bacteria supplements can aid digestion and help counteract the negative effects of bad bacteria in your gut. Studies have shown they may help ease symptoms of IBS, like pain, gas, and bloating. Fennel has also been used for centuries to help tame tummies: drink it as a tea or take a supplement. And peppermint oil can help fight IBS symptoms like cramping or bloating by relaxing the muscles of your intestines. Try taking capsules before or during meals." }, { "type": "text", "label_1": "Stay Well Hydrated", "label_1_font": "b", "label_1_size": "h3", "label_content": "It sounds obvious, but constipation—a major cause of bloating—could be triggered by something as simple as not drinking enough fluids. Aim to drink 1.5 litres of water a day, and cut down on hydration ‘robbers’ like caffeine and fizzy or sugary drinks." }, { "type": "text", "label_1": "Enjoy An Epsom Bath", "label_1_font": "b", "label_1_size": "h3", "label_content": "Magnesium is a natural relaxant, and constipation can sometimes be related to low magnesium levels. Fill up on magnesium-rich green leafy veg, beans, and lentils, and try bathing in Epsom salts—your body can absorb the magnesium in the salts through your skin." }, { "type": "text", "label_1": "Check Your Hormonal Cycle", "label_1_font": "b", "label_1_size": "h3", "label_content": "Many women become bloated and constipated when their period is due or if they become pregnant. This is because a peak in progesterone tends to slow digestion, making everything sluggish. Stay active to stimulate gut contractions, follow a healthy diet, and drink plenty of fluids." }, { "type": "text", "label_1": "Tackle Any Sources Of Stress", "label_1_font": "b", "label_1_size": "h3", "label_content": "Our gut responds to modern stress the same way it responds to true danger. Stress hormones can divert blood away from the gut and into the muscles, leading to bloating, indigestion, pain, nausea, and possibly even IBS. Try to tackle any sources of stress, aim to eat lunch away from your desk, and make mealtimes a relaxing experience. Yoga, meditation, and massage can all help you unwind." }, { "type": "text", "label_content": "This article has been adapted from longer features appearing in Healthy, the Holland & Barrett magazine. Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies." } ]