Bloating is normal, but here are some everyday nutritional habits that could reduce yours

Here are a few balanced tips to help you with bloating and digestive issues… 

Bloating is common, but the severity can range from mild to extreme, with elements of discomfort affecting nearly 18% of the population once a week. According to global epidemiology research conducted in 2023 to measure the prevalence of bloating, it is most common in women and lowers in older age. The internet seems to be obsessed with it, trying new wacky hacks with pseudo-medical advice in a misguided aid to help you reduce yours. But no green powder and chia seed lemon water is going to rid it completely. However, you can take these gradual simple steps to combat it before, during, or after eating.

1. Chew! Try to avoid eating too quickly so that your digestive enzymes have a chance to get to work. In turn, your digestive tract will thank you and your food will sit in your gut for less time. Some studies suggest you should try 10 to 30 chews per bite. 

2. Eat mindfully! Digestion starts way before you sit down to eat. Your brain is stimulated by the thought, sight, or smell of food which activates your digestive system. Thinking about other things can distract us from this natural process, so let's start switching off our TVs and bypassing our doomscrolling whilst eating. Start treating mealtimes as a mindful activity in and of itself! 

3. Drink water and move! Hydration and daily exercise keep things in flow, meaning nothing will sit in your gut for too long, and it will break up in anticipation of mealtimes.  

4. Let go of stress! We all know stress affects every part of our body, and our digestive system is no different. Stress means less stomach acid is produced which helps break down our food. Treat mealtimes like your break time and take a minute to relax. 

5. Don’t eat too late! The body needs to repair and reset all night, so adding food digestion into the mix severely slows down this process. Bring your last meal of the day forward a few hours and your digestive system will thank you. 

6. Take care of your gut bacteria! Gradually increase your fruit and vegetable intake for more fibre content. Fibre tends to starve the bad bacteria in the gut and let the good stuff do its job, helping our digestive system by removing toxins and providing a good food source for gut bacteria. 

7. Be aware of intolerances! Some of us may experience bloating when eating certain foods. Dairy and wheat especially can be overwhelming for the digestive system, so consulting a registered nutritionist can help you eliminate some of those foods that may be causing uncomfortable or prolonged bloating.