With Christmas and New Year comes rich food and plenty of it. If contending with uncomfortable bloating during the festive season has become somewhat of an annual event you're not alone.
'Bloating is one of the most common gut symptoms people report and a topic that routinely gets tied up with supposed "quick fix" and "magic food" solutions,' says award-winning dietician and nutritionist Dr Megan Rossi. 'The food you eat isn't entirely to blame for bloating and no, you don't need to shot apple cider vinegar either,' explains Dr Rossi, 'the fact is bloating can be just as much about our overall lifestyle.'
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If your experience of bloating goes way beyond post-prosecco gas and causes you long-term discomfort, there's unlikely to be a superfood or supplement that can get rid of it overnight. As Dr Rossi explains, the real key is in working to better understand your body and its bloating triggers. Isolate the usual suspects and you can start taking steps to alleviate that familiar swelling and tenderness. Here, Dr Rossi lays out her expert guide to swerving the bloat for good:
What is bloating?
'Put simply, it’s the feeling of increased pressure in your intestine that, in some cases may also cause a visible protrusion - aka the ‘air baby’. Intermittent bloating (i.e. the type that comes and goes over the course of a day), is more common and is typically managed through diet and lifestyle. Continuous bloating, which is when you’re always bloated with no fluctuations over the day, is less common and is best reviewed by your GP first.'
What causes bloating?
Some of the most common triggers include not chewing food thoroughly, stress, food intolerance and excess wind. 'It’s important to remember that occasional bloating is totally normal,' impresses Dr Rossi, 'especially after a big meal or extra fibre. In fact, a bit of bloating after a high-fibre meal is a good thing, it’s a sign of well-fed gut microbes just doing their thing.'
Dr Megan Rossi's Top Tips To Ease Bloating
1. Chew your food well, aim for 10-20 chews per mouthful
'Chewing your food thoroughly releases enzymes that help the digestive process and aid better nutrition absorption, putting less strain on your stomach to metabolise its contents.'
2. Split your food intake into smaller meals throughout the day
'Eating smaller but more frequent meals helps to maintain an efficient metabolism and will hold off the hunger that can sometimes cause you to make a grab for big, difficult to digest portions.'
3. Gentle stretching, abdominal massage and heat packs to help release trapped gas
'Lying down, try rubbing the abdomen in a circular motion. Starting on the right, work slowly upwards from the bone of your pelvis up to the rib. Repeat on your left side. The aim is to ease any build-up of gas.'
4. Avoid wearing tight clothes
'There's nothing worse than adding unnecessary pressure to your already tender stomach. Swerve high-waisted jeans, gym leggings and tight tops, and loosen the layers to help the pain subside.'
5. Check for common food intolerances
'Always be sure to talk to your GP to rule out any other bloating causes such as coeliac disease, which can be done with a simple blood test. Make sure your GP is your first port of call when investigating food intolerances, commercial at-home test kits need not apply. Listen to your body and keep a food diary tracking any symptoms along with what you eat to give both you and your GP a clear look at what your gut might be trying to tell you.'
When to take extra action
'If your gut symptoms are accompanied by unintended weight loss, blood in your poo, low blood iron levels, or a family history of cervical or colon cancer, inflammatory bowel disease or coeliac disease, you should visit your GP to rule anything out.'
Eat More, Live Well by Dr Megan Rossi is available on pre-sale now for £11.00, click here to shop.