Stomach bloating can be incredibly uncomfortable.
When your gastrointestinal tract is filled with air or gas you can feel as though you have eaten a big meal and there is no room in your stomach.
Common stomach bloating symptoms include stomach pain, discomfort and gas.
Severe bloating can lead to nausea, vomiting, diarrhoea, heartburn and blood in your stool.
If you’re tired of unbuttoning your trousers, there is still hope.
Here David Wiener, Nutrition Specialist from leading fitness app Freeletics, has shared 10 ways to say goodbye to bloating.
5. Try magnesium-rich foods
Stomach bloating can actually be caused by water retention.
David said: “A study by the University of Reading found that women who took 200mg magnesium each day had less premenstrual fluid retention by the end of their second cycle.
“Magnesium is a nutrient that’s easy to get from food.
“Snack on unsalted nuts or live yoghurt and use brown rice in your grain bowl. Kale is also a good source of magnesium.”
6. Eat little and often
Eating huge meals can put pressure on your digestive system and cause bloating.
David recommends eating small meals spread across the day.
This avoids overloading your gut, and will also help you keep your energy levels up.
7. Keep well hydrated
It might sound odd, but drinking water can help you reduce the chance of water retention.
If you don’t drink enough, your body will hold onto fluid because it thinks there is a shortage.
8. Slow down
If you’re in a hurry, you’re more likely to wolf down your meal.
This means you are taking in big gulps of air which can lead to painful bloating.
Take your time and eat mindfully.
9. Go Herbal
Herbal teas such as peppermint and ginger have a carminative effect on your digestive tract.
Fennel is also great to fight bloating.
David recommends soaking a teaspoon of fennel seeds in hot water and drinking as a tea after eating.
Cardio exercises are great in fighting abdominal bloating.
Doing exercise can help gas to pass through the digestive system.
David recommends 10 minutes of cardio exercise each day.
If your bloating symptoms persist, the NHS recommends consulting your GP to rule out a more serious condition.
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